Back exercises for girls with dumbbells, a barbell, on a horizontal bar at home

Back exercises performed at home, as opposed to similar training in the gymshould be done daily. This need is due to the impossibility of providing a full load on the muscle group being worked out with monotonous improvised weights or sports equipment of a similar mass.

Despite this, understanding the design of the home workout program will help the athlete to strengthen the muscular corset of the back in a short time, while minimizing the risk of injury.

Anatomy of the muscular corset of the back

Back exercises at home will be absolutely safe for an athlete only if the girl knows the anatomy of the spinal muscles.

Basic information on physiology must be used not only when drawing up a complex, but also to be borne in mind during the exercise, imagining how the degree of load and its direction change with specific movements.

According to its localization, the back muscle corset is classified into 5 large sections:

• vertebral (runs along the entire length of the back);
• scapular;
• subscapular;
• lumbar;
• sacral.

By location, the back muscles are divided into:

Superficial muscles, due to their location, are easier to work out than deep ones. With proper exercise, even at home, the superficial muscles will become more prominent after 3-4 weeks of regular exercise.

Progress in working out deep muscles is not visually noticeable. At the same time, the strength of such muscle groups ensures that the athlete maintains correct posture, as well as maintains the health of the spinal column.

Why do you need to pump up the back of girls

Believing that strength training will lead to the formation of a male figure, beginners avoid stress on the spinal muscles, forgetting that obtaining a male relief is not available to a female body without additional intake of testosterone.

Strengthening the muscles of the back is necessary for girls to:

• the formation of aesthetic body proportions (with intensive work exclusively with the lower limbs, the female figure visually becomes more overweight);
• a visual decrease in waist volume, the formation of a V-shaped silhouette (developed back muscles visually make the abdomen and waist area thinner, which can be even more emphasized with the right selection of wardrobe items);
• maintaining a normal rate of lymph flow and blood circulation (with a decrease in the rate of circulation of lymph or blood in the body, stagnation forms, negatively affecting the functioning of internal organs);
• improvement of posture (visible changes can be achieved by doing exercises for deep muscles);
• a visual increase in the volume of the chest (it will be possible to slightly transform the chest due to the turn of the shoulders, achieved when pumping the rear deltas);
• increasing the overall strength and endurance of the athlete.

Despite all the positive aspects of working out the back muscles, a real increase in their volume is possible only in a gym.

Exercising at home, a girl is more likely to maintain an already existing sports form and tone of her muscles.

Contraindications

Back exercises at home, performed by girls, regardless of their physical fitness, have a number of contraindications:

• period of menstruation (doing at home at this time can provoke profuse uterine bleeding, which will not stop on its own);
• pregnancy (during the period of carrying a child, all sports should be supervised by a fitness trainer);
• benign or malignant neoplasms, regardless of their localization zone;
• exacerbation of chronic diseases;
• increased body temperature;
• mental and neurotic disorders;
• displacement of the vertebral discs;
• intervertebral hernia;

• protrusion;
• the period of rehabilitation after surgery (at least 6-8 months should pass from the moment of surgery);
• recovery from a spinal injury, including severe contusion;
• osteochondrosis in the acute stage;
• hypertension 2 and 3 degrees.

How to quickly achieve results

The effectiveness of home workouts aimed at working out the muscles of the female back can be increased by:

• performing stretching and cooling down before and after class, respectively (the preparatory complex will accelerate metabolic processes and blood flow, as well as set the pace for the work of the cardiovascular system. The hitch will restore the frequency of breathing after exercise and minimize the amount of lactic acid accumulated in the muscles, thereby reducing the likelihood of pain in the post-workout period);
• a gradual increase in the load (muscles get used to the load in 2-3 weeks, which significantly reduces the effectiveness of further training. To avoid this, when exercising at home, you should increase the load by using weights of greater mass, but not by increasing the number of repetitions within 1 approach) ;
• adhere to a special diet or general principles of proper nutrition (in the first case, the dietary menu must be drawn up by a qualified nutritionist who has an idea of ​​the actual state of health of a particular athlete);
• regular exercise (back exercises must be performed daily);
• providing your body with the opportunity to fully recuperate (for this you need to sleep at least 8-9 hours at night, and spend 10-20 minutes every 4-5 hours in a quiet, relaxing atmosphere during the day);
• compliance with the drinking regimen (consumption of a sufficient amount of clean liquid not only during training, but also during the day, helps to maintain the normal pace of metabolic processes, which are responsible, among other things, for the amount of food absorbed by the body).

How to avoid injury

Back exercises at home can cause an athlete to receive injuries to the spine, joints and bones.

To avoid this, you must:

• when performing exercises, observe the generally accepted technique (neglect of this rule, in addition to the increased risk of injury, significantly reduces the overall effectiveness of the training);
• warm up and cool down before and after the lesson, respectively (the time spent on these complexes within the framework of one home workout should not exceed 10 minutes in total);
• avoid a sharp increase in load (it is not recommended to rapidly increase the working weight, as well as perform more than 25 repetitions within 1 approach);
• if the strength of the muscular corset is insufficient for full-fledged strength training, start training at home by performing general strengthening exercises;
• although the classes will be conducted at home, athletic clothing and shoes should be worn during them.

As exercises for warming up the back, the following are suitable:

• tilts to the right / left;
• body turns to the right / left;
• rotation of the hips (the direction of movement alternately changes);
• alternate arch of the back, standing on all fours;
• wavy body movements back and forth / left and right.

You can include in the hitch:

• lifting the body back from a prone position;
• "Ball" (stretching the spine with rolling movements from a sitting position on the floor with legs as close to the body as possible);
• stretching the lateral muscles of the back to the right / left (tilts performed as slowly as possible).

Features of physical education at home

The most significant features of physical education carried out at home are:

• the need for the correct selection of weights included in the minimum set of sports equipment for use at home (dumbbells, weights and barbells should be purchased from a prefabricated structure. This will allow the athlete to gradually increase her working weight, minimizing the risk of injury. , elastic fitness band, massage roller);
• the need for daily exercise (it is recommended to do it every day at the same time. This will create a kind of metabolic cycle that contributes to the most effective working out of the back muscles);
• before the warm-up and the main complex, the heart should be prepared for the upcoming load (for this, intensive running in place with a high hip lift or jumping rope is suitable);
• control the frequency of breathing (the effort must be made on exhalation, muscles to relax - on inhalation);
• after the cool-down, it is recommended to spend 2-3 minutes in a relaxed state, concentrating on the respiratory rhythms (a deep breath should be taken through the nose, after which the collected air should be slowly released through the oral cavity).

How to start exercising

Back exercises at home involve a competent organization of the training process:

• a favorable time for classes must be determined based on their biological clock (for "owls" experiencing a peak of vigor in the evening, it is better to make a choice in favor of evening workouts, for "larks" it is recommended to practice in the morning, 40-60 minutes after a light breakfast);
• at least 2 hours should pass between eating and exercising at home;
• you should practice in the largest room available in the apartment, free of furniture and interior items (the presence of foreign objects will hinder the movement of the athlete, which will make it impossible to maintain the amplitude of the exercise);
• as a sports uniform, it is recommended to choose loose-fitting clothing made from natural "breathing" fabrics (such materials provide air access to the skin, maintaining normal heat exchange);
• for the duration of the training, organize a kind of "information cocoon", fencing off from external stimuli, including relatives, pets, TV and even a phone (otherwise, with an increase in the load, there will be a temptation to entertain yourself with third-party activities, interrupting the training);
• in the room where the lesson will be held, the window should be slightly opened, providing free access to fresh air (a stuffy room can cause the athlete to faint, and also make it difficult to fulfill a given level of loads).

Correct breathing

If the frequency of breathing is observed during home strength training on the back, the athlete will not only be able to maximally work out a specific muscle group (providing the body with a sufficient amount of oxygen), but also avoid premature fatigue.

The standard pattern of inhalation-exhalation is considered to be: inhalation (must be done through the nose) - on relaxation; exhale (it is recommended to do it through the mouth) - on effort. This sequence will protect the lumbar spine from injury and give the body a resource for the subsequent exercise.

The main thing to avoid during strength training is to hold your breath.

A temporary suspension in the functioning of the respiratory organs can lead to:

• a sharp increase in blood pressure (occurs due to blood flow to the chest and heart, in particular);
• fainting or light-headedness;
• convulsions;
• severe damage to muscle fibers (occurs due to impaired oxygen circulation in the body's circulatory system).

Warm up

Exercises on the back, in order to avoid injury, should be preceded by a warm-up complex. At home, as a warm-up, it is most effective to use cardio loads (for example, jogging in place with a high hip lift or jumping rope), and then proceed to the main part of the warm-up complex.

The main part of the warm-up complex:

• head rotation (when performing this exercise, it is important to ensure that when changing the position of the head, the shoulders remain motionless);
• rotation of the shoulder joints forward / backward (it is recommended to do this exercise slowly, concentrating on the uniformity of stretching the muscles of the shoulder girdle);
• rotation with bent arms (change the direction of movement every 15-20 repetitions);
• rotation of the pelvis (when performing the exercise, the legs should be placed from each other at a distance greater than the width of the shoulders by 15-20 cm);
• dynamic breeding of hands (limbs should be in a bent state);
• squats (without weights) followed by the deflection on the rise;
• turns of the body from a position in a squat (the feet should be turned in opposite directions, and the front surfaces of the thighs should form a straight line);
• "Mill" (tilt the body forward, do not bend your legs and put them wide apart, try to reach the opposite lower limb with straight arms. Perform the exercise at a fast pace);
• tilts to the right / left.

Back exercises for girls with their own weight and weights

The maximum efficiency from home training can be achieved only through the correct combination of back exercises with your own weight and additional weighting.

Deadlift on straight legs

The exercise is performed as follows:

1. Stand up straight; lower shoulders; bring the muscles of the whole body to maximum tension; put your feet shoulder-width apart. Take one dumbbell in your hands.
2. On exhalation, bend your knees to a minimum and bend forward until a parallel is formed between the back and the floor. Take the buttocks back.
3. Without stopping, return to the original position.

Do deadlifts in 3 sets of 20 reps.

Dumbbell Rows

The exercise algorithm looks like this:

1. Bend your legs and put them shoulder-width apart; straighten your back and slightly push the torso forward; fix dumbbells, weights or improvised weights in your hands.
2. Raise the dumbbells to the chest, while spreading the elbows as much as possible in opposite directions. The rest of the body remains motionless.
3. Pause for 3 seconds.
4. Slowly lower the upper limbs to their original position.

The optimal number of approaches and reps is 3 to 10.

Raising arms to the sides

The technique of the exercise in question looks like this:

1. Put your legs slightly bent at the knees at a distance less than shoulder width; put your back straight forward; lower arms with dumbbells down in front of you.
2. Having rounded your arms, spread them apart, without changing the position of other parts of the body.
3. Without stopping during the exercise, lower the upper limbs to their original position.

The arms should be spread to the sides for 20 repetitions in 2 sets.

After completing 2 approaches and a short rest, you can change the direction of movement of the arms. Now the upper limbs should be taken back, having previously taken a starting position similar to the above (optimal - 3 sets of 10 repetitions).

Swing your hands in the bar

Hand swings in the bar are performed according to the following scheme:

1. Stand in a horizontal bar on straight arms.
2. As you exhale, take your right hand back, draw a circle in the air, and then return it to its original position.
3. Repeat step 2 using your left hand.

The number of repetitions is 20 for both hands (10 for each side); approaches - 3.

Hyperextension on the floor

The technique for performing this exercise looks like this:

1. Lie on your stomach; spread straight arms to the sides; fix the legs (for example, putting them under the sofa).
2. Raise the upper body as high as possible, trying to engage exclusively the back muscles during the change of position.
3. Fix the position for 5 seconds.
4. Return slowly to starting position.

It is enough to perform hyperextension 15 repetitions in 2 sets.

"Boat"

The algorithm for performing this exercise assumes compliance with the following steps:

1. Lie on your stomach; stretch arms and legs in natural directions; the muscles of the body are brought into maximum tension.
2. On exhalation, raise the limbs as high as possible from the floor. Fix the position for 10 seconds.
3. Smoothly return to starting position.

The optimal number of repetitions of the "Boat" is 20, approaches - 3.

How to end a workout correctly

Cooling down in home workouts will help stretch the muscles "clogged" during training, as well as prevent the accumulation of lactic acid, which provokes the occurrence of pain in the post-workout period.

It is recommended to include in the final complex:

• mixing of hands behind the back;
• body slopes from the support;
• bends forward (the legs remain straight when bending, the face at the lowest point must be pressed to the knees, while clasping the legs with your hands);
• static attacks;
• stretching (with your hands reaching out to the top point, for example, the upper part of the doorway, while stretching the worked muscles of the back as much as possible).

After completing a home workout, it is recommended to refrain from eating for 40-60 minutes.

Workout programs for the week

The program, even for home back workouts, should be compiled by a qualified fitness trainer who understands human physiology, and also has an idea of ​​the actual health status of a particular athlete. In the absence of the opportunity to use the services of a professional, a girl can take the following options for classes as the basis for her complex.

For instance:

• warm-up - 5 minutes;
• deadlift on straight legs - 3 sets of 15 reps (3 * 15);
• swings with dumbbells to the sides - 2 * 10 for each side;
• “Boat”, where a barbell is used as an additional load, fixed on the athlete's shoulders - 2 * 25;
• dumbbell pull in the slope - 4 * 20;
• hitch - 5 minutes

Or:

• warm-up - 5 minutes;
• hyperextension on the floor with a barbell on the shoulders - 3 * 15;
• swing your hands in the bar - 2 * 20;
• turns of the body in the hanging on the horizontal bar - 3 * 25;
• breeding hands with dumbbells in a tilt to the sides - 2 * 20;
• raising hands with dumbbells in a backward tilt - 3 * 10;
• hitch - 5 minutes

Exercises aimed at working out the back, performed by girls at home, involve not only observing the basic rules of organizing the training process, but also adjusting the athlete's lifestyle in general.

Improper nutrition, lack of adequate rest, as well as numerous stressful situations reduce the effectiveness of classes by 2-3 times.

Video review of exercises for back muscles for girls

Back exercises for girls: