How to pump up your back at home?
Each of us at a certain stage of thinkingabout his physical condition and bringing his body in line with the ideals of beauty and health. Someone in the occurrence of such thoughts first of all is looking for information about the rates and conditions of local gyms, others find alternative sports activities, others decide to start training themselves. It is for the latter that we propose information on how to pump up the back at home in the framework of a general strengthening program of physical activity.
As you know, the muscular backbone is verylarge, and its pumping requires some attention. The muscular frame of the body is originally intended for movement in different planes, and each muscle group is responsible for a certain kind of movements - knowing this correspondence, you can accurately understand how to pump your back at home and develop a series of exercises for pumping individual muscle groups.
So, we are interested in the method of pumping the back inhome conditions - therefore, with a minimum set of equipment that is easy to acquire or build. Ideally, for home training we need a bar and light dumbbells or weights.
First of all, it should be learned that regularity -the basis of the result. Even a beginner needs to train at least once every two days, because this period is considered optimal for rest and muscle recovery. It starts with short training with minor loads, to avoid overload and fatigue.
Superset
It is worth mastering the superset (twoexercises in a row without interruption) of the following exercises: the diversion of hands with dumbbells in tilt and pulling. As you know, when working on mass recruitment, you should perform 3 approaches 8-10 times, in this case we do the following: superset - 30-60 seconds rest - superset.
Withdrawal of hands with dumbbells in slope
Initial position: sitting, legs together, the torso is tilted to the full touch of the chest thighs, dumbbells in each hand. Execution: we raise hands in the sides with the reduction of the blades - we return to the starting position.
Recommendations: perform slowly, smoothly, without jerks, exhale at the effort (at the top point).
Pull-ups
Starting position: holding the crossbar with a straight grip, arms slightly wider than shoulders, legs slightly bent at the knees.
Performance: we bend our arms in the elbows, stretch our chins up to the crossbeam, reducing the blades - we return to the starting position.
Recommendations: elbows approach the body, exhale at the effort (at the top point).
Taking this superset as a basis, you can graduallyexpand training by adding additional exercises such as pulling dumbbells to the stomach, pulling dumbbells to the chin, moving the arms with dumbbells in the tilt (standing), dumbbells with dumbbells, pulling back grip, pullovers with dumbbells, etc. - instructions on how to perform these and other exercises can be found on specialized sites. When doing the exercises, keep an eye on the technique, breathing and matching the load to your needs.
Having made the decision to engage in close formationmuscular relief, pay attention to the general condition of your body before the start of training, and if necessary, consult with a specialist. Beautiful, above all, a healthy body - this should be remembered constantly, harmoniously developing your body on the way to the ideal form.
