How to pump up your back at home and in the gym for a girl. Exercises with a barbell, dumbbells, on a horizontal bar and without, with your own weight

Women seeking to achieve an attractive figure focus on problem areas: buttocks, abs, arms. But don't forget about your back. An inflated back will accentuate the contour of the silhouette, visually reduce the waist. By regularly doing back exercises both at home and in the gym, girls will get rid of stoop.

Is it possible to pump up your back at home

To achieve the same results as those of famous athletes, home workouts alone are not enough. But it is possible to tighten muscles, add tone and relief at home. Such workouts are suitable for beginners who do not need to build up mass and constantly increase the load.

Professional athletes know how to pump up your back at home, for this you need to follow 2 principles:

1. A set of exercises that stimulate an increase in muscle volume.
2. A balanced diet to support muscle growth.

To train your back at home, 2-3 dumbbells and a horizontal bar are suitable. Sports equipment can be replaced with improvised tools - sand bottles, a mop.

Home workout principles

To pump up your back and achieve visible results as quickly as possible, you need to follow the basic rules of training at home:

• Frequency of training. The best option is to carry out a set of exercises 2 times a week.
• Warm up. You cannot start training without first warming up the muscles, without preparing the body for stress. Failure to do so may result in injury and sprains.
• At the beginning of each lesson, women need to perform 1-2 basic exercises, and at the end - 1-2 isolating exercises.
• Trainers advise doing back exercises in 3 sets of 13-15 repetitions each. At the initial stage, this is the best option. In the future, the approach ends when the last repetitions are at the limit of strength.
• The combination of exercises for back training should be alternated so that the muscles do not become accustomed to the specific impact.

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How to avoid back injuries

Trainers advise before starting a workout to warm up the muscles, stretch the muscles. If there are no serious contraindications, stretching before the basic set of exercises is necessary.

It solves the following tasks:

• warming up the muscles before basic exercises on apparatus;
• elimination of the likelihood of dislocations and sprains;
• reducing the likelihood of injury associated with incorrect performance technique;
• improving the condition of the spine.

Stretching exercises are divided into 3 key groups:

1. Warm-up.
2. Dynamic.
3. Static.

The warm-up group includes exercises tilt relatedmi hulls, by turns:

• mill,
• side bends,
• body turns.

The main task is to prepare the muscles for the upcoming strength training. The exercises are performed at a comfortable pace for at least 5-7 minutes. The execution speed gradually increases.

With dynamic gymnastics, exercises are performed more intensely. In each case, you need to stretch as best as possible with jerks. One of the simplest but most effective exercises is to reach the floor with your fingers without bending your knees. Heel-to-back bends and the Intensive Mill are some more examples of dynamic stretching exercises.

Static stretching is essential for improving overall body flexibility. When performing static exercises on the muscles, the load should be maximum.

This type of stretching includes the following exercises:

• cat;
• free hanging on the horizontal bar;
• touching the floor with your fingers without jerking.

When used daily to maintain muscle tone, it is advisable to perform core bends and dynamic exercises. To achieve significant results, you need to pay attention to static exercises in combination with dynamic stretching.

Exercises without iron and shells

When training your back, it is important not to start right away with iron or weights. To begin with, trainers advise you to pay attention to simple exercises that are performed at home.

Some of them are presented below:

• Hyperextension... Exercises for the formation of the back muscle corset. Recommended for beginners with a weakened spine. The use of hyperextension reduces the risk of injury to the spinal column and damage to the tendons. You need to lie on the bench so that only your hips are on the bench, fix your ankles and, lowering the body, bend down. Having reached the bottom point, using only the back muscles, they begin to move upward. To avoid injury, the movement is performed slowly, without holding your breath. If uncomfortable sensations appear, one should not rise above this level.
• Bridge. Exercise suitable for strengthening the muscular frame of the back, tendons, buttocks. In the process of performing the movement, you need to bend the spine, leaning on the legs and palms. It is necessary to control the deflection of the back so that the load is distributed over the muscles of the entire back.
• Push ups. This is a versatile exercise that helps you target different muscle areas. Knee push-ups are suitable for beginner athletes in the case when the classic version of the exercise is too difficult. In this case, the knees and palms rest on the floor. Push-up occurs by bending the elbows. You need to monitor the lower back - it should be free of bends. Classic push-ups are performed in the same way as the previous ones, except that the socks of the feet rest on the floor. It is important to do the exercise at an average pace, without holding your breath. The line of the body from the heels to the crown should be flat. It should also be remembered that during push-ups, the load also falls on the hands, so they need to be stretched before starting workout.

Exercise with iron

At the initial stage of training, it is possible to swing your back at home. But in order to guarantee the most progressive muscle growth possible.

Trainers recommend focusing on resistance exercises.

• Barbell Deadlift - an exercise in which the load falls not only on the back muscles, but also on the gluteal muscles. At the beginning of the exercise, you need to stand up straight, then, bending your knees, go down and take the bar with a straight wide grip. Then you need to stand up, helping yourself with your heels.

When performing deadlifts, you need to remember about the equivalent work of the back and legs. Athletes do not recommend this exercise for those with spinal problems (hernias and protrusions).

• Dumbbell Rows... A woman needs to bend forward at an angle of 100-120 degrees. Then you should raise the dumbbells, while bending your arms at the elbows.At the top point, the position is fixed, after which the dumbbells are lowered down.To relieve the load on the lumbar region, athletes are advised not to tilt the body parallel to the floor. When lowering the dumbbells, you do not need to fully extend your elbows.
• Dumbbell Shrugs. The load falls on the trapezius muscles of the back. At the beginning of the exercise, you need to stand up straight, take dumbbells in your hands. During inhalation, the shoulders are sharply raised as high as possible and fixed in this position. Then they lower their shoulders down. During the exercise, the load is controlled - it should only fall on the trapezoid. Elbows and hands are not involved in lifting dumbbells.

Exercises on the horizontal bar

The advantage of the horizontal bar is that you can do it both at home and in the gym or on the street. Exercising on the horizontal bar helps build your back as well as tighten other muscles in your upper body.

With a sturdy projectile and a small platform, you can do a full workout. A light jog in the park is suitable as a warm-up. The complex of exercises on the horizontal bar is aimed at the formation of a tightened shape, volumetric relief. Exercises on the horizontal bar are performed with direct or reverse grip, depending on the desire to tighten one or another part of the body.

To achieve the result, the following rules must be observed:

• Lifting the body is due to the work of the muscles.
• Jumps, jumps or additional momentum are not allowed.
• We must not forget about breathing. When moving upward, exhalation occurs, when lowering the body, inhalation.
• The body must be kept upright.

The maximum load on the muscles occurs during a slow ascent on the horizontal bar. At the top, the chin is flush with the bar or slightly higher. The body position is fixed for 2-4 seconds. You should descend smoothly, without jerking or sudden movements. During the pull-up, depending on the grip, different back muscles are involved in the work.With a wide grip, the main load falls on the broadest muscles, so you need to get the crossbar with the chest section and fix the position. When pulling up with a reverse grip, you need to control the position of the shoulders - they should be laid back.

Lats workout in the gym

The broadest muscle is the most voluminous, so you need to pump it using free weights. The main exercises for her are: pulling the lower block to the stomach, pulling with one hand.

Before starting the first exercise, you need to adjust the machine. The height of the seat is such that during operation the cable remains parallel to the floor. It is preferable to choose a forked grip, this will keep the hands parallel to each other.

A woman should grab the handle and pull it to her belt. At the extreme point, at the moment when the handle touches the body, you need to fix the position, and then slowly return to the starting position. It is important to keep your elbows tight against your body.

During a bent-over row of one dumbbell, the athlete's body is located at an angle of rise. This will eliminate biceps from work. The large range of motion allows you to maximize the load on the broadest muscle.

How to work out rhomboid muscles

The rhomboid muscles strengthen the shoulder girdle and are responsible for the correct position of the shoulder in dynamics. These muscles are formed passively during back exercises.

Bent over row is as follows... A woman needs to take the bar with a direct grip, while bending her legs slightly at the knees, tilt the body forward. On exhalation, pull the barbell until it touches the body. In the upper position, bring the shoulder blades together. While inhaling, gently lower the bar down.The pull of the upper block to the chest replaces the pull-ups on the horizontal bar. You need to sit on the simulator, take the handle with a wide straight grip, while exhaling, lower the handle to the thoracic region, slightly tilting the body back, while inhaling, return the handle to its starting position.At the lowest point, the shoulder blades should be brought together.

Exercises for the large round muscle

The large round muscle affects the movement of the hands. A well-developed muscle contributes to the formation of a beautiful silhouette.

Trainers recommend pumping this muscle with pull-ups and various pulls on the simulator.

The barbell row is an easier alternative to pull-ups. First you need to sit on the simulator, grab the handle with a wide straight grip, while inhaling, pull the handle down by the head, fix the movement at the bottom point, and then slowly raise the handle up.During the movement, the woman should feel the load on the back muscles. The back should be kept straight, avoiding bending in the spine.

Back extensors

By training the back extensor muscles, the athlete will strengthen the lumbar spine. This will reduce the risk of osteochondrosis and some other diseases. To strengthen the muscles of the lower back, the following exercises are suitable: hyperextension, forward bends with weight (barbell).

To correctly perform forward bends with a barbell, you need to take the bar with a wide grip and set it on the trapezoid. Legs - shoulder-width apart, slightly bent at the knees. During the squat, the upper body bends forward, the pelvis goes back.At the moment when the body becomes parallel to the floor, they begin to move up. It must be remembered that the lower back does not work during the exercise. The entire load is felt in the extensors of the back, buttocks.

With the help of hyperextensions in the Roman chair, most of the muscles of the back and legs are worked out. First you need to lie on your stomach in the simulator, fix your feet under the rollers, slowly lower the body down, then, without haste, rise to parallel with the floor.

The loin should be straight without deflection. It is necessary to focus on breathing - when going up, inhalation occurs. To increase the effectiveness when performing hyperextension, weights are used.

Serrated muscle workout

Based on the physiology of this muscle group, it will not work to pump up the serrated muscles in isolation. They are stressed in different exercises, but as an additional muscle group.

The dumbbell pullover helps in the development of muscle mass relief in the rib area. A woman needs to sit down on a bench, pick up a dumbbell by one end and with outstretched arms raise it above the chest, while inhaling, lower the dumbbell behind her head until the maximum stretching of the back muscles.

As you exhale, the dumbbell is raised to its original position above the head. It is important to keep your elbows slightly bent during the movement.

Abdominal exercises help develop the serrated muscles. Trainers advise doing exercises with an emphasis on each side. These include: lateral and diagonal crunches, lateral hyperextensions, leg raises on the horizontal bar. In this case, you can pump up the serrated muscles at home.

Exercises for the trapezius muscles

The trapezius muscles are located in the upper back. They play a decisive role in the formation of correct posture. The following exercises are suitable for developing this muscle group: dumbbell shrugs, barbell pull to the chin.

The barbell pull to the chin is as follows. First you need to take the bar with a straight grip, stand up straight, arms - straight, shoulder blades are brought together. Then they inhale and with the help of trapezoids raise the bar to the chin, fix the position and gradually lower the bar down.

At the top, the elbows should be above shoulder level. During the exercise, you need to monitor the correct placement of the elbows - they should rise vertically parallel to the plane of the body.

How to quickly pump up your back

In order to build your back as quickly as possible, you do not have to constantly train in the gym. And at home, you can achieve significant results.

You just need to observe the following rules:

• It is necessary to increase the load by increasing the working weight.The number of repetitions can be left in the same range.
• At the end of the workout, you need to do 2-3 stretching exercises. This completion promotes muscle growth, and reduces possible discomfort after exercise.
• Athletes are advised to carefully monitor their diet. The diet should include protein-rich foods (eggs, chicken, cottage cheese, seafood). Sweet and starchy foods are excluded. Fats (nuts, olive oil, oily red fish) should also be included in the diet.

Exercises for scoliosis

At the initial stages of scoliosis, a special set of exercises is used to correct the spine. At later stages, the doctor recommends exercises and volumes, based on the patient's condition.

The set of exercises for scoliosis consists of three parts: warm-up, main training and the final part.

The following sports equipment is used for training:

• dumbbells;
• bench;
• stick;
• ribbons.

During the warm-up, the muscles are warmed up, blood circulation is normalized. The main task of the warm-up is to prepare the body for the basic set of exercises.

Below is a set of exercises for the back with initial scoliosis.

• You need to sit on the floor with your knees bent until you get a right angle. At the same time, the arms are extended forward to maintain balance. Then the legs are pulled up to the chest, while the body is tilted back. The load is directed to the muscles of the back and abs. The number of repetitions is 10. After a short rest, the exercise is repeated 2 times.
• You need to sit on a bench, clasp the back of your head with your palms. Slowly turn the body to one side, then to the other. The number of turns is 10 in each direction.
• For this exercise, you will need a plastic bottle filled with warm water. You should lie on a hard surface, put the bottle under your lower back. Then, slowly using the legs, roll the device to the neck. After - back to the lower back.

In conclusion, doctors recommend alternating walking on heels and on toes with high hips. Exercises should be performed carefully, without sudden movements, at a slow pace. At the end of the workout, 10-15 minutes are allocated for good rest.

How many repetitions to do

The main condition for women's training is not to overdo it. For beginners, athletes recommend starting with 10-12 repetitions. Increase the load and intensity gradually to avoid injury.

If the original goal is to lose weight, then you need to stop at 3 sets of 17-20 repetitions. Rest between sets - no more than 45-60 seconds. If the training is aimed at increasing muscle mass, then the number of approaches will be 3-5. The number of repetitions is 9-12. Do not forget about the iron - the mass of the shells is gradually increasing.

It is possible to perform exercises and swing your back both at home and in the gym. A strong, taut back can help alleviate many of the health problems that develop with age. You need to train regularly, and the result will be noticeable not only to the woman, but also to everyone around you.

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