If a person has weak back muscles or have a serious spine disease, it is unlikely to happen to be strong and fit. Therefore, anyone who wants to improve their physical fitness, the first thing you should know how to build back muscles at home or in the gym.
Which is better: workout at home or at the gym?
Healthy back – frame, which holds the entire body. Therefore, first and foremost, you should decide where you want to do.
But there are also disadvantages: to force yourself to do at home is psychologically difficult, there are all the necessary equipment, and equipment of performance of exercises may be incorrect.
Thus, knowledge about how to pump up the back of the house, will be useful to everyone. There are 3 basic exercises that will help strengthen the muscles. To perform them after a workout. Ideally, to build a workout: warm-up, exercises, stretching.
Pump muscular frame back is not difficult, if you include in a training programme the following types of exercises.
1. Pullups on the bar
The simplest exercise to perform which is often enough just to go outside. In almost every yard there is a bar where you can catch up. The main thing – to do it right. To catch up can be wide or narrow grip depending on what muscles need to work. You grab the bar so that the brush was located a little wider (or, conversely, already) shoulders and drag until, until you reach her chin. Repeat as many times as possible.
2. Thrust dumbbells in the slope
Bend your knees and prognuv the lower back, goes down at an angle of 90 degrees. Take the dumbbells down slowly, directing the elbows up, lift the implement. Raise as long as the blades don’t come together. Then slowly lower the dumbbells.
Stand up, a little prognuv the back at the waist, and spread your feet shoulder-width apart. Grab a dumbbell and start to accomplish a smooth slope. Stop when the upper body is parallel to the floor. Gently straighten up. Repeat the exercise.
It is important to combine these exercises so that the load worked on the muscles at different angles – this allows them to develop evenly. That is why the deadlift is combined in the same complex as the pull-UPS. Once you learn to do these exercises on your usual weight, start to increase it. But to increase the number of repetitions is not worth it.
Don’t forget to adjust the power. Include in the diet vegetables, fruits and protein foods. And sweet beverages, flour and fat, forget about it – no use to an athlete they bring.
Regular homework exercises will allow you to forget about back pain. The back muscles are not so difficult to pump at home, boy, or girl – doesn’t matter. The main thing – constantly engaged (at least twice a week), and clearly understand why you need it.