Back pumping in the gym for girls with dumbbells, on the horizontal bar, with a barbell, elastic band, own weight

Content

In the gym, subject to a correctly designed training program, a person will be able not only to normalize his weight, but also to strengthen the muscle corset that holds the spinal column in the correct position.

Back pumping, in order to avoid injury to the athlete, should be carried out under the supervision of an experienced fitness trainer who is able to control exercise technique, their sequence, as well as the correct choice of the working weight.

What is meant by pumping back

Back pumping in the gym in the vast majority of cases is aimed at:

Visual extension of the back... This goal is relevant for both men and women. A wide back adds brutality to the male image, makes a person larger, more massive and sinewy. Visually increasing the area of the back helps girls get an hourglass shape, while making the waist narrower and the buttocks more voluminous.
Increased muscle definition on the back... An increase in the relief, strength and strength of muscle fibers on the back is necessary not only for the visual transformation of a person's figure, but also for maintaining his health. Only having strong muscles, a person can avoid back problems, pinched nerves, inflammation, clamps, dislocations of the vertebrae, accompanied by bouts of acute pain.

A correctly designed back training program implies an alternation of basic and isolating exercises. Basic loads increase the total mass of muscle fibers, while requiring the use of additional weights (dumbbells, barbells, weights, and so on).

When performing isolating, or special exercises, the study is aimed at one specific muscle group. The use of a scale is optional in this case.

The importance of doing the right thing

With the correct preparation of the training program for pumping the back, the athlete will be able to achieve the set result in the shortest possible time (on average, for 1-2 months of regular training, provided the initial body mass index is optimal).

He will also be able to avoid serious injuries, recovering from which may require a complete refusal to exercise in the gym for several months or even years.

When drawing up a lesson scheme, it is recommended to adhere to the basic principles:

start a workout with a warm-up (exercises to prepare the cardiovascular system for further training, warm up muscles and joints), and end with a hitch (exercises for stretching and restoring heart rate);
when drawing up a training program according to the "split" system, you should pump your back no more than 1 time a week, and when using the "full body" approach (complex exercises that involve the muscles of the whole body within 1 workout) this amount can be increased up to 4 times per week;
in the absence of recent spinal injuries (less than 6 months.from the moment of injury) and serious back illnesses, most of the athlete's training should be occupied by basic exercises that simultaneously strengthen several groups of dorsal muscles.

How women's back training differs from men's

Back pumping in the gym for men and women has a number of significant differences:

Women's workouts should include more cardio as opposed to men's, which requires as much strength training as possible. This circumstance is due to the tendency of the female body to store fat in order to be able to bear and give birth to a healthy child at any time;
performing repetitions in the framework of male training for pumping the back should imply the athlete's reaching the limit of his physical capabilities, while the female body will stop the girl in advance, thus preserving strength in case of a sudden need to participate in the fertilization of the egg;
due to the fact that the back muscles of a man contain a greater number of fibers, it is recommended to train them with exercises with maximum weights, with repetitions in an amount of no more than 6. Girls should perform loads according to the scheme of 3-4 sets of 12-15 repetitions in each;
it is much more difficult for women to pump the top than for men, due to the greater concentration of strong muscle fibers in the lower part of the female body. To achieve minimal strengthening of the spinal muscles, girls will need at least 2 months of regular back workouts.

The number of repetitions and approaches in back exercises

The correct number of repetitions and approaches in back exercises is the key to the effectiveness of the training. These indicators should be calculated by the fitness trainer individually, taking into account the initial data of the athlete, his state of health, physical fitness, as well as the regularity of sports.

Professionals in this matter use the basic rules:

if the athlete's training scheme implies a progressive increase in working weight, there should be no more than 14 approaches within 1 training. It is necessary to calculate the total number of approaches, regardless of which muscles the load was directed to. In this case, the duration of rest between them should be no more than 3 minutes. It is advisable to limit the number of repetitions to 9;
if the athlete's training scheme is based on a progressive increase in the maximum muscle contraction, the number of repetitions within 1 workout can reach 20. To increase the effectiveness of the training, the rest time between repetitions should be, maximum, 2 minutes. The optimal number of repetitions in this case is 5-7.

An incorrectly determined number of repetitions and approaches can lead to the fact that the athlete will quickly get tired, incorrectly distribute the load over the spinal muscles, which will increase the risk of injury.

Warm-up

The optimal warm-up duration is 5 - 7 minutes. During this time, the athlete will be able to warm up the muscles, ligaments and joints, as well as accelerate blood circulation and lymph flow.

The most effective exercises for preparing the body for the subsequent load are:

Load name	Correct execution technique
Head rotation	Stand straight, put your hands on your waist, stretch your neck. Making sure that the breathing is even and deep, perform the same number of head rotations in each direction, while controlling that the body remains motionless.
Swing bent arms back	Stand straight, bend your arms at the elbow joint, place your forearms parallel to the floor, pressing your hands to your chest. Without changing the position of the body, spread the upper limbs to the sides, compressing the shoulder blades as much as possible. In the extended position, perform several springy movements backward, as if trying to connect the elbows behind the back. Slowly return your arms to their original position in front of you.
Circular body movements	Having taken a standing position, bend your arms at the elbows, and then press them to the chest area. Put your legs shoulder-width apart, straighten your back. Perform the same number of circular movements with the upper body in each direction, while making sure that the lower body remains stationary.
Circular motion of the lower body	Having taken a standing position, put your hands on your belt. Straighten your back, and spread your legs to a distance equal to the width of your shoulders. Leaving the torso stationary, perform several rotational movements of the hips to each side.

Effective exercises for girls to pump back muscles in the gym

Back pumping in the gym will be most effective if the training program includes exercises such as:

Load name	Correct execution technique
Row of the upper handle in the simulator to the chest	Set the operating weight by moving the clamp down to the required number of metal blocks. \ Sit on the stationary part of the simulator, facing the movable handle. Straighten your back, rest your feet on the floor, fix a short bar in your hands. With an exhalation, pull the handle towards your chest. Having touched the chest, begin to inhale deeply, while simultaneously relaxing the muscles of the back and arms.
Row of the lower handle in the simulator to the stomach	Set the operating weight by moving the clamp down to the required number of metal blocks. Sit on the stationary part of the simulator, facing the movable handle. Straighten your back, rest your feet on the floor, fix a short bar in your hands. With an exhalation, pull the handle towards the lower abdomen without changing the position of the body. Having touched the abdomen with the barbell, begin to inhale deeply, while simultaneously releasing the handrail to its original position (without jerking).
Diagonal pull-ups	Fix the bar on a special metal stand. Place the bench at a distance from the rack so that when the athlete takes a horizontal position on the weight between 2 objects of sports equipment, his legs are placed on the bench, the hands clasp the barbell, and the body is in an even position parallel to the floor. With an exhalation, pull your chin to the barbell, placing your body diagonally at the top point.
Classic pull-ups on the arms, located with a straight grip	Hang on the horizontal bar with your hands in a straight grip. Pull up, bending only the arms, and leaving the lower body still straight. After holding at the top point for 3 seconds, slowly straighten your arms, lowering your torso to the floor to its original position.
Pulling the bar to the chest while the body is in the bent	Put your bent legs shoulder-width apart, take a barbell of the required mass in your hands. Tilt the body forward so that an angle of 45 degrees is formed in relation to the floor. Pull the barbell to your chest while maintaining the position of the body. After sustaining 2-3 seconds, slowly straighten your arms, without jerking the sports equipment to the floor.
Pulling up the weight to the chin	Having taken an upright position, put your feet shoulder-width apart. Take the weighting agent of the required mass in your hands. Straighten your back. Pull the weight up to your chin while bending your arms so that your elbows are pointing back. After sustaining 3-5 seconds, slowly relax your hands.
Swing dumbbells from a prone position	Lie on the bench with your stomach down. You can use both inclined and horizontal support for the exercise. Take dumbbells of the required weight in your hands, rest your feet on the floor. With an exhalation, spread the dumbbells to the sides, while straining only the dorsal muscles. Pause for 3-5 seconds, then slowly relax the muscles of the back and upper extremities.
Circular layout of dumbbells from a prone position	Lie on the bench with your stomach down. You can use both inclined and horizontal support for the exercise.Take dumbbells in your hands, rest your feet on the floor. With an exhalation, spread the dumbbells to the sides. Without reducing the distance between the floor and the upper limbs, move them to an overhead position. Withstand the weighting agent in this position for 3-5 seconds, then smoothly move your hands to the sides. Repeat the circular routing the required number of times, then return the limbs to their original position without jerking.

Workout programs in the gym for pumping your back

Back pumping will differ depending on the fitness level of the athlete. In the gym, beginners and professional athletes can use the same equipment while providing different workloads.

This becomes possible due to the use of various weights, as well as the existence of several variations in the performance of traditional loads.

For beginner girls

For girls - beginners, it is optimal to work out in the gym 3 times a week for 45-80 minutes.

A training program for pumping your back with minimal physical training may look like this:

1. Monday:

walking at a fast pace on a treadmill - 30 minutes;
deadlift with dumbbells or a barbell - 3 sets of 20 reps (3 * 20);
diagonal pull-ups - 4 * 15;
the classic version of the exercise "Plank" - 3 sets of 1.5 min;
simultaneous lifting of arms and legs from a prone position - 4 * 17;
hyperextension - 3 * 10;
reverse hyperextension - 3 * 10 (no pause between this and the previous exercise).
squats without weights - 100 times.

Back pumping in the gym with dumbbells, barbell, elastic band, body weight, on the horizontal bar — Hyperextension is one of the most popular back exercises in the gym.

2. Wednesday:

jumping rope at a slow pace - 50 reps;
pulling up weights to the chin - 3 * 20;
pull of the upper handle in the simulator to the chest - 4 * 18;
classic push-ups - 3 * 20;
traction of the lower handle in the simulator to the stomach - 4 * 18;
exercises in the Butterfly simulator - 3 * 20;
traction of the weighting agent on straight legs - 3 * 25;
jumping in place - 100 times.

3. Friday:

wide grip pull of the upper block - 4 * 20;
pulling the dumbbell to the chest in an incline - 3 * 18 (for each arm);
tilt rod thrust - 4 * 25;
classic pull-ups with a reverse grip - 4 * 15;
circular wiring of dumbbells from a prone position - 3 * 20;
pulling the barbell to the chest while the body is in the slope - 4 * 20;
running in place with a high hip lift - 1 min.

For intermediate level

After 3 months of regular training in the gym, the athlete can move on to the next level of difficulty. In this case, the number of visits to the gym is recommended to be reduced to 2 days a week due to the increased load. Otherwise, not only the effectiveness of training decreases, but also the risk of muscle loss increases.

Back pumping in the gym for people with average physical fitness can go like this:

1. Monday:

cardio load (depending on the preferences of the athlete and the equipment of a particular gym) - 30 minutes;
deadlift - 5 * 15;
shrugs with a weighting agent of the appropriate weight (to increase the load, you can use both dumbbells and a barbell or weights) - 3 * 15;
swinging hands with dumbbells to the sides - 4 * 20;
wiring dumbbells from a prone position - 4 * 20;
classic pull-ups with a direct grip - 5 * 10.

2. Thursday:

cardio load (depending on the preferences of the athlete and the equipment of a particular gym) - 30 minutes;
classic pull-ups with a reverse grip with hands close to each other - 4 * 20;
circular wiring of dumbbells from a prone position - 4 * 20;
hyperextension - 4 * 20;
reverse hyperextension - 5 * 10;
thrust of the upper block with the mixing of the blades - 4 * 15.

For experienced athletes

Experienced athletes are advised to determine the optimal number of workouts per week, based on the specific level of stress received during training, as well as their well-being.

Having good physical fitness, an athlete can engage in the program:

1.Monday:

warm-up complex - 7 minutes;
deadlift - 4 * 10;
pull of a weighting agent with one hand supported on a bench - 3 * 20 (for each hand);
circular rotation by the shoulders with parallel holding of the weights - 4 * 15;
reverse push-ups - 5 * 10;
French bench press - 4 * 15;
cardio load - 20 min;
hitch.