Home gym: how to pump up the back of the house

Of course, visiting the gym is the best way to pump up any muscle categories. Because there a person can get advice from a specialist during the exercise, and at the same time he takes into account the experience of all the athletes around him.

But attending the gym takes a long time, which is mainly spent on the road and waiting for free shells in the gym itself. Therefore, you can do body building at home. Moreover, sometimes a person simply does not have the opportunity to constantly visit the gym, or he wants to conduct additional training at home.

Most often beginners ask how to pump up the back of the house. Because it is one of the main indicators of fitness. It is about the muscles of the back and will talk in this article.

What are the back muscles

In order to understand how to pump up the back of the house, it is necessary to learn important information. First, the muscles of the back are divided into two groups - the broadest and longest. They are symmetrically located on the left and right side of the human body. Secondly, it is necessary to know that the broadest muscles perform the function of pulling toward themselves, and long ones support the spine. Therefore, attention should be given to both groups.

In addition to various types of muscles, the back is divided into three zones - the upper, middle and lower. Therefore, in order to pump your back at home, you need to take into account the complexity of the structure of the human body. Although in fact most of the back exercises are basic, that is, they involve several muscle groups at once, which will greatly simplify the training process.

Exercises for long back muscles

Since the spine is responsible for posture and maintaining the vertical position of the body, long muscles are considered to be one of the basic for the life support of the human body, although they are not forming a muscular figure. Therefore, asking the question, how to pump up the back of the house, the beginner should understand that beautiful and functional muscles are impossible without a healthy body.

The main thing to remember is that during any exercise using traction the spine should be even and not bend. That is, you need to work musculature, not vertebral column.

The best exercise for the development of long muscles is considered deadlift. We place the bar on the floor in front of us, we spread the legs to the width of the shoulders, bend them a little, bend down and take the bar. Your task is to fully extend your legs so that the bar is in the lowered arms, and your back is straightened. After that, the bar should be lowered and repeat the exercise 10-12 times. The total time for the whole approach should be at least 40 and not more than 65 seconds.

In addition to deadlift, conventional squats can be used. They not only strengthen the spine and muscles of the legs, but also correct the posture, and also increase the power of the lower back.

Exercises for the widest back muscles

Now we turn to another question - how to pump up a wide back. The widest back muscles in everyday life are often called "wings" or "herringbone". They give the figure a massiveness and some "triangularity", and are responsible for pulling from above and from the front to yourself. Therefore, the main exercises at home will be pulling dumbbells in the slope and pulling.

Pulling is the easiest and most effective way to do the exercise and not think about how to pump up the back of the house. The main thing is to maintain smooth movements and bring them to the end. There can be many options with pull-ups.

For example, the usual pull-up well develops the middle back muscles. And the same exercise, made with a wider grip, best influences their upper parts. In addition, you can pull up multiple multiple approaches, or playing with a partner.

One of the popular games is "Olympics". It is sometimes called the "Christmas tree". You start the exercise from one time, constantly changing with the partner and resting only during his approach. Exercise can be done up to three pull-ups, up to five or up to seven. After this, it is necessary to do everything in reverse order. One such "game" is worth a whole workout and usually follows the pattern: 1-2-3-4-5-5-4-3-2-1.

Thrust to yourself is one of the varieties of development of the widest muscles of the back. For this exercise, you need to take a chair, put one knee on it and rest it on the other end with your hand. Bending over, lift the load (dumbbell, weight). The back should remain flat. Load the load to the shoulder and slowly lower it. Repeat the exercise 10-12 times, then immediately do it for the other side of the body.

Differences between exercises for men and women

There are no special differences between exercises for men and for women. The only thing that can be said is that women do not need to have a very developed back so that the figure does not acquire masculine features. Therefore, instead of weights and dumbbells, it is desirable to use an ordinary rubber expander. And pull-ups for greater ease can be performed with a grip on yourself.