And have you ever wanted to pump up the back of the house?Perhaps many people do not do it for one simple reason.For what?It is believed that the pump back home only with the use of any special exercise equipment, but it is not so.Just keep reading and it is possible that you will be able to start exercising today.
How to build back at home?In fact, you just need to find the right exercise and patience.After one and even a few workouts, your back will not be much wider.In addition, because it is absolutely not visible, unlike, for example, biceps, triceps, chest and stomach muscles.Accordingly, such an invisible train muscles less.Well, let's fix this omission and make your back strong and beautiful.
What is needed to pump back into the home?Practically nothing.Crossbar for pull-ups must have a home any bodybuilder.Otherwise, you can and get out into the yard.Yet you need a bench whose back angle can be adjusted, as well as dumbbells.That's all simulators.With regard to the dumbbell, then their weight must also be adjusted.They are much easier to study.
Continuing the conversation about learning how to build muscle back home, we will move on to the practice.We will try as much as possible with the effective use of training in all the back muscles.In particular we are interested in lats, and then everyone else.Coaching will be based on a balanced and harmonious development of the back.
How to build back at home, doing special exercises.We will try to distribute the load evenly.It is also necessary to carry out some recommendations:
- Before performing basic exercises that have to be made warm.Thus, ironically muscles are warmed up, they are less prone to injury.
- is pumped back muscles should begin with exercises that are aimed at muscle mass.Then include exercises that enable to give back the desired relief.Increased muscle mass contributes to the inclusion of food proteins and carbohydrates.
- load must be distributed in such a way that in addition to the widest involved evenly and other groups of muscles.
How to build back in the home: muscle mass recruited with the help of pull-ups on the bar and pull the dumbbells to your chest.It is possible that the bar in this case fits better, but we have agreed to limit the availability of sports equipment.Even a simple pull-up, with different variations, allows us to develop and strengthen the most diverse group of spinal muscles.All depends on the hand grip, which can be wide or narrow, forward and reverse.
Such exercises simultaneously develop neck, chest and arm muscles.Each workout involves alternating different ways to pull on the bar.How to build your back at home doing dumbbell thrust to the chest:
- Feet should be placed at shoulder width apart.
- housing leans forward so as to be parallel to the floor.
- Now take a dumbbell in your hands, making them together, forming a makeshift bar.
- Pull the dumbbells to your chest and sinks back down.Back at the same time it should not be rounded.Breathe evenly, without delay.
- Thrust dumbbell made on the breath, back to the starting position as you exhale.
This same exercise can and should be performed on the bench.To do this, lay down on her stomach down.Dumbbells lie under the bench.We take them in hand and tightens to itself.Forming a common training complex, include a four exercises to develop back muscles, and two - for the other three groups.
number of approaches for the first time, not less than five and gradually increased to fifteen.But peretruzhdaetsya muscles can not be!This may affect the regularity of training, which is undesirable.
