People tracking the health of the back, different proud bearing, attractive topography of muscles from the shoulders to the waist.Strengthen your back, you can at home.This will require only conventional dumbbells.Pick up their weight must be under the charge of physical training.
How to build your back muscles?Use the set of exercises about 3 times a week.Within a few weeks you will greatly strengthen your back and straighten your posture.When performing exercises follow their feelings, if there is any pain immediately reduce the load.
- first lie on your stomach, you can put your hands under the chin.On the inhale lift the body off the floor, palms do not lower, elbows point upwards.Exhale sank to the floor.Take another 9 lifts.Then, a little rest.
- How to build your back muscles and not torn waist?Make exercise stretching.Get on your knees, hands are placed in front of him, his fingers together in a "lock".On the exhale arch your back backwards, revealing each vertebra.After a minute straight.
- Lie on your stomach again.On the inhale, lift both arms above the floor, the body and legs, with an exhalation, lower yourself to the floor.Repeat 8 times.Repeat the stretching exercises of 2.
- How to build back muscles standing?Make a right footed lunge forward, lean hand on the knee of the same name.In the left hand take a dumbbell.With an exhalation bend the left elbow and point it straight up and tighten the dumbbell to the chest.On the inhale straighten the arm completely.Perform at least 15 climbs.Repeat the exercise with your right hand.
- Legs arrange the width of the feet, hands, lower, hold dumbbells in them.With an exhalation bend forward while the back remains straight, lower your hands to the floor.On the inhale straighten.Make another about 12 slopes.
- Bend your elbows and let down his hands behind his head with a dumbbell.With an exhalation bend with your back straight, inhale on return.Perform 15 slopes.
- exercises for the latissimus dorsi.Lie on your stomach, the feet better secured with pomoscht something stationary (eg sofas), put his hands on his head.On the inhale lift the body off the floor, linger a little on weight.On the exhale, lower your back to the stomach.Make at least 5-7 climbs.
- Roll over on your back, lift your legs up, cupped thigh.Now arch your back waist.Rolls on the back back and forth at least 30 seconds.
- exercises for the muscles of the back are performed at home without the control of the trainer, so you need to watch for themselves their own state.Take a dumbbell in both hands, the hands are located near the pelvis.On the inhale, lift both arms above your head, exhale lower them back down.Make 15 lifts.
- Sit down, hands around thighs.On the exhale lift your buttocks off the floor, but do not go to the bar and turn in your tailbone under her rounded waist.Hold this position for 1 minute.With breath-sit.Run another upgrade.
How to build back muscles properly and do not hurt yourself?After executing the above complex be sure to make a banner.It will help your muscles recover after exercise, and take away the feeling of stiffness in them.
1. Sit with your hands, lift.With an exhalation to bend feet, back when it stays straight.Fix the position for about a minute.When you inhale, lift the body.Stretch the crown upward to straighten the spine.
2. Get on your knees, put his hands on the floor.When you inhale, and point the top of the tailbone up, exhale, arch your back against the ceiling.Repeat at least 8 times.
3. Stand up, hands behind his back, remove, weave them into a "lock".Inhale and lift them to pull the head, opening the chest.Hold the position for 1 minute.Then, as you exhale, return to the starting position.
