How to build back muscles at home

A wide, muscular back is the pride of any man. It is necessary not only for an attractive appearance, but also for health - the muscles surrounding the spine reduce the load, help the entire body system to work in a more sparing mode. You can pump up a beautiful embossed back in the gym, on special simulators, however, due to the high cost of a subscription or lack of time, not everyone decides to regularly visit fitness clubs. But there is one sure and the most convenient way - to build muscle on your own, at home. How to do this quickly and with maximum results - you will learn in this article.

Is it possible to build muscle at home

Some men doubt that you can build muscle without going to the gym. It is worth noting that this is only an excuse - a person can do everything in his power if there is a really strong desire for it. So, the first and most important condition should be mood. If you set a goal, then thanks to your tenacity of the binding you will achieve the result.

Another caveat regarding home training is that usually a man decides to build muscle without having experience of strength training. This, of course, has its drawbacks - the load on the muscles, types of exercises is unknown. But one plus is obvious - during the initial exercises, the most primitive heavy objects will do - there is no need to look for 20 or 30 kilogram weights, which at first you simply won’t be able to lift. Despite the fact that home training is under your own control, you can keep a diary, learn new types of exercises, adjust the load, relying on information from the Internet. Our guide will be another guide on the way to a full back.

Naturally, it makes no sense to compare professional and amateur training. However, if a person really wants to put his body in order and hit the fair sex with his brutal image, he will not have any obstacles - he will take matters into his own hands and begin to work hard at home. Dare, try and do not depart from your goal! Here is your first tip.

Basic principles of home training

If you want to make your figure V-shaped and attract the enthusiastic looks of women, you need to know that for effective training, you must follow several mandatory rules:

1. Conduct classes at least 2 times a week. It should be the same days all the time, for example, Tuesday and Saturday. It’s not worth exercising more often, the muscles simply will not have time to recover and will simply wear out, and not grow in volume.
2. Each exercise for the back is done in three sets of 15 times each. This is only necessary in the first stages, as the more you train, the better you will feel your body.
3. Before occupation, warming-up procedures must be carried out: a warm-up will help prepare the muscles for stress, prevent injuries and sprains.
4. When conducting the next lesson, do not forget to alternate physical exercises. From this, the muscles will become flat, unattractive.

What muscles grow while pumping your back

In order to more accurately work on strengthening the muscles of the back, you need to know where they are. So, the following muscle groups are located on the back:

• Diamond-shaped (under the armpit)
• Trapezoidal (starting from the middle of the spine and reaching to the shoulders)
• Posterior deltoid (in the area of ​​the shoulder blades)
• The widest (slightly higher than the lower back)
• Back extensor muscles (in the lumbar region)

Each exercise can train both one muscle group or several. In order for the classes to proceed most effectively, it is necessary to select several different types of power loads.

Homework Training Program

Dumbbell lift
This exercise is most simple, but with regular training, the result becomes noticeable after just a few procedures. So, you need dumbbells, weighing about 3-5 kg. If there are no such devices at home, you can replace them with 5-liter water cans. Of course, efficiency decreases slightly, but it is better than "nothing." Stand upright, position the dumbbells in advance on the floor (at shoulder level). Bending your knees slightly, lower the body down 90 degrees, taking dumbbells (or a full canister), first raise your hands to shoulder level, and then straighten. Bend again, release your hands to the floor, without touching it, raise your hands to your shoulders, straighten up. In this position, the most basic muscles (latissimus and trapezius) work, and the rest help maintain the load.

Pull up
A very effective exercise that is very popular for inflating your back for a long period of time. You need a horizontal bar, which you can equip at home, in the doorway. Pulling up must be done all the way, that is, until the moment when the chin is above the crossbar. Pay special attention! Thumbs should not grab the bar, otherwise some of the load goes to the biceps.

One-handed dumbbell lift
This exercise is suitable for the final exercise, as it fully loads with work, first half of the back muscles, and then the other. In order to perform the procedure, one hand should lean on a low bench, and with the other raise the weight to shoulder level. Pay special attention! The legs should be located evenly, after lifting the kettlebell with one hand, turn and perform this exercise with the other hand.

Spinal stretching
Such an exercise is suitable not only for men, but also for girls. It is necessary to press the weights on both hands as close as possible to the body, bend the arms at the elbows and press towards the shoulder. Bend your legs and bend your back to the level of parallelism to the floor surface. Again, take the starting position. Athletes are advised to start training with this particular exercise, as it has a milder effect on the back muscles.

Small grip pull-up
The following exercise resembles the usual pull-up on the horizontal bar, however, the thumbs should be in contact with each other on the crossbar. Narrow grip helps to work out the broadest muscles more intensively, as well as form a unique and attractive V-shaped image of the back.

Hyperextension
It can be used as the final stage of training. The bottom line is to raise your back from the inverted position to the vertical as carefully as possible. At home, it is difficult to find a special machine, so a hard sofa and chairs located right next to each other will do. Legs should be overhang, the back should be placed on the equipped “device”. To the level of the lower back, hang the back and smooth movements lift up. Try to do it as slowly as possible.

Persistence is required to complete the exercises. Remember, it is impossible to become the owner of a wide, inflated back in one training session. Get involved and work on yourself!

Video: how to build a back using your body