How to pump up your back at home without special simulators

And you never wanted to pump up your back at home? Perhaps many people do not do this for one simple reason. For what? There is an opinion that it is possible to pump up the back at home only with the use of some special simulators, but this is not entirely true. Just keep reading and it is possible that you can begin the lesson today.

How to pump your back at home? In fact, you just need to pick up the right exercises and be patient. After one and even a few workouts, your back will not be much wider. In addition, it is generally not visible, in contrast, for example, from the biceps, triceps, chest muscles and abdomen. Accordingly, such invisible muscles are trained less. Well, let's correct this omission and make our backs powerful and beautiful.

What will it take to pump your back at home? Yes, practically nothing. The crossbar for pull-ups probably is for any home bodybuilder. Otherwise, you can go out into the yard. You will also need a bench in which the angle of the backrest can be adjusted, as well as dumbbells. That's all simulators. As for dumbbells, their weight should also be regulated. They are much more convenient for classes.

Continuing the training conversation on how to pump up the muscles of the back of the house, we will proceed to practice. We will try at the same time to maximize the use of all the spinal muscles in training. In particular, we are interested in the broadest muscles and then all the rest. We will train with a balanced, harmonious development of the back.

How to pump up your back at home, doing special exercises. We will try to distribute the load evenly. It is also necessary to follow certain recommendations:

• Before performing the basic exercises, a warm-up must be performed. Thus, the muscles will be heated, less prone to injury.
• Pumping the back muscles should begin with exercises that are aimed at muscle mass. Then the exercises are included, allowing you to give your back the desired relief. The increase in muscle mass contributes to the inclusion in nutrition of proteins and carbohydrates.
• The load must be distributed in such a way that, in addition to the widest, the rest of the muscle groups are evenly involved.

How to pump up your back at home: muscle mass is recruited by pulling on the crossbar and pulling up dumbbells to the chest. It is possible that the bar in this case is better, but we agreed to limit the availability of sports equipment as much as possible. Even simple pulling, having various variations, allows to develop and strengthen the most various groups of dorsal muscles. It all depends on the grip of the hands, which can be wide or narrow, straight and reverse.

Such exercises along the way develop the neck, chest, muscles of the hands. Each training involves alternating different ways of pulling on the crossbar. How to pump up your back at home by carrying out the pull of dumbbells to your chest:

• Should be placed on the width of the shoulders.
• The body tilts forward so as to be parallel to the floor.
• Now we take dumbbells in hand, making them together, forming an improvised bar.
• We pull the dumbbells to the chest and lower them back down. In this case, the back should not be rounded. Breathe evenly, without delay.
• The draft of dumbbells is produced on inhalation, in the initial position returns on exhalation.

This same exercise can and should be performed on the bench. To do this, we lay down on her belly. Dumbbells lie under the bench. We take them in hand and pull them to ourselves. Making up the general training complex, include in it four exercises for the development of the dorsal muscles, and two to three for the remaining groups.

The number of approaches in the first time is not less than five and gradually increase to fifteen. But you can not overstrain the muscles! This can affect the regularity of training, which is undesirable.