Bringing young people to healthy standards is a guarantee and confidence in the future of the nation. Now open all kinds of sections that promote various sports. Visiting the fitness club is no longer nonsense, the desire to improve is driven by people. New exercises, methods of training, individual programs for the development of certain muscle groups are being developed. Thanks to the latest technology, sports equipment is also progressing. What contributes to this? The desire of people to be better. This article describes the path to improvement, which many people want to go through and how to pump up their backs at home. Back, part of the body that requires a lot of attention, beautiful back, like the torso, make you pay attention. But in order to succeed - it is necessary to make maximum efforts. Try to conduct training on the recommendations that are presented in the article.
The most effective exercise for how to pump your back at home is rod pull. During exercise, the main load goes to the lower trapezium, which affects the thickness of the back. In order to expand the back, you need to train the latissimus muscles of the back. This type of exercise is very traumatic and therefore, in order to avoid trouble, do not set a goal: to raise as much weight as possible. At this stage, the amplitude of movement at the stretched and shortened positions is important, it can be achieved by replacing the bar with dumbbells. The position of the body also matters: the optimal version of the body tilt is 75 degrees. In this situation, the risk of injury is lower than in the parallel position. A more straight stance displaces the load from the middle of the trapezoid to the top. The method of grasping is determined individually: the main thing is that it is convenient. But the grip from below is more suitable for the lower section of the trapezoid. The width of the grip depends on what parts of the muscles need to be activated. A wide grip helps reduce the lower trapezium sections. Narrowing the grip must be remembered that the stretching is improved, but at the same time the contraction worsens. The best option would be a grip on the width of the shoulders. Such a method will give a good reduction with an insignificant reduction in the stretch. As for the trajectory of the movement of the neck or dumbbell - it is better to move them closer to the quadriceps, this reduces the burden on the back.
Lessons need to start with a little effort and gradually increase the load. This simple form of exercise is suitable for both men and women.
The following exercise is suitable for physically trained people. The pulling on the crossbar promotes the development of a wide back muscle, rhomboid muscles, middle and lower parts of the trapezius and round muscles. And also the muscles of the shoulders are developed. The main requirement for an effective result: are pull-ups, in which the chest is at the level of the crossbar.
Thrust dumbbells with one hand promotes the development of a wide back muscle, the back of the deltoid muscles, a large round muscle. Also in the exercise involved the biceps of the shoulder and the brachial muscles. Starting position: put the knee and hand on the bench on one side, take a dumbbell, lower the arm along the trunk, and turn the palm to the body. It is necessary to tighten the dumbbell as high as possible, pushing the elbow back and watch that the hand does not deviate to the side.
Steps with dumbbells - this is a great way to pump your back at home and to develop the upper parts of the trapezius muscles, as well as the closing of the blades, thanks to which the rhomboid muscles work. For the exercise, it is necessary: stand up straight, placing the legs slightly apart, then take dumbbells of the powers of the hand along the trunk. Slowly raise your shoulders and pull them back, then gently lower them. The number of repetitions of this exercise is determined individually.
Effective method of inflating the muscles of the back - is the extension of the trunk on the simulators. For this, standing on the simulator, the trunk should be tilted forward, and the training roller should be at the level of the blades. Then take the vertical position, overcoming the load of the simulator and gradually return to the starting position. At the time of this exercise, muscles are developed to straighten the spine, thereby reducing the burden in the lower back. This exercise can be used as a starting point in improving the body. With a simple exercise, it allows you to develop the necessary muscle strength.
One of the ways of inflating the back is in the swinging movements of the dumbbell. Starting position: put your feet on the width of the shoulders, raise your arms with dumbbells up and wave your hands like the movement of an ax. When tilting your hands, pass between your legs, without bending at your knees. At the same time, the shoulder muscles and trapezius muscles of the back are actively developing. Another exercise will help you to develop the muscles of the back fairly quickly: stand straight, place your legs wider than your shoulders, take the dumbbell by the head and tilt the body forward. In this case, the legs must be straight. These exercises are acceptable for everyone, as it is not necessary to immediately use too heavy dumbbells, but for starters just fit vultures, or dumbbells without cargo.
There is an infinite number of narrowly focused exercises. Often we do them in everyday life and do not know that in case of competent application, it is possible to achieve a similar result. But you can not overdo it, it is advisable to conduct classes under the supervision of experienced specialists who, if a problem arises, will help prevent it by providing qualified assistance. Now the possibility of visiting sections and clubs is not a problem - take this opportunity. Any sport, even if you are not professionally involved, is very traumatic. Adherence to safety standards is simply necessary. Not fulfilling the norms is fraught with strains, torn tendons, bruises and so on. Your health depends on all this.