course, going to the gym is the best way to pump up any categories muscles.Because there is a person can get professional advice during exercise, and at the same time it takes into account the experience of all the surrounding athletes.
But visiting the gym takes a long time, which is mainly spent on the road and wait for the free rounds in the gym.Therefore bodybuilding is possible and at home.Moreover, sometimes a person just is not possible to constantly go to the gym, or he wants to carry out additional training at home.
most often newbies asking how to pump up the back of the house.Because it is one of the main indicators of fitness.It is about the muscles of the back and will talk in this article.
What are dorsi
In order to understand how to build back home, need to learn important information.Firstly, back muscles are divided into two groups - lat and long.They are arranged symmetrically on the left and right sides of the human body.Secondly, you need to know that the function of latissimus pull to itself, and length - support the spine.Therefore, attention should be given to both groups.
In addition to various kinds of muscles, the back is divided into three zones - upper, middle and lower.Therefore, in order to pump back into the home, it is necessary to take into account the complexity of the human organism.Although in reality most of the exercises at the back are basic, that is, they involve multiple muscle groups that help to simplify the training process.
exercises long back muscles
Since the spine is responsible for maintaining the vertical posture and body position, muscles long considered one of the basic life support systems of the human body, though not forming a muscular figure.Therefore, asking the question, how to pump back home, the novice should understand that beautiful and functional muscles are not possible without a healthy body.
The main thing to remember - during any exercise, using traction the spine should be straight and not bent.That is, to work muscles, not the spine.
The best exercise for the development of long muscles considered deadlift.Place the barbell on the floor in front of him, pushing the feet shoulder-width apart, slightly bend them and cant take the post.Your task - to fully straighten his legs so that the bar is in the lowered hands, and the back straight.After that, the post should be deleted and repeat the exercise 10-12 times.The total time to fly the approach should occupy not less than 40 and not more than 65 seconds.
deadlift addition, you can use regular squats.They will not only strengthen the spine and leg muscles, but also improve your posture and increase the power of the lower back.
exercises lat
now turn to another issue - how to build broad back.Latissimus dorsi colloquially often called "wings" or "Tree".They give a figure and some massive "triangular", and are responsible for cravings top and front to him.Therefore, the main exercise at home will pull the dumbbells in the slope and pulling.
Pulling - the easiest and most effective way to do exercise and do not think about how to pump up the back of the house.The main thing - to maintain smooth motion and bring them to the end.Variant with pull-ups can be a lot.
For example, the usual well-developed medium pulling back muscles.And the same exercise made a wide grip, the best way affects their tops.In addition, you can catch up with multiple uniform approaches, or playing with a partner.
One of the most popular games is "Crews".It is sometimes called "Herringbone."You start with an exercise once, is constantly changing and relaxing with your partner only during its approach.Exercise can be done up to three pull-ups, up to five or seven.After that needs to be done in reverse order.One such "game" is an entire workout and usually follows the pattern: 1-2-3-4-5-5-4-3-2-1.
Craving for itself - one of the varieties of the latissimus dorsi.For this exercise you need to take a chair, put on his one knee and rest against the edge of his other hand.Leaning forward, lift the weight (dumbbell weight).The back should remain flat.Cargo bring to his shoulder and slowly lower.Repeat 10-12 times, then immediately make it to the other side of the body.
differences between exercises for men and women
specific differences between exercises for men and women do not.The only thing that can be said - women necessarily have a very advanced back to a figure not acquired masculine traits.Therefore, instead of weights and dumbbells it is desirable to use ordinary rubber gripper.A pull for greater ease of grip you can do to yourself.
