How to pump your back at home?

In a person everything should be beautiful. This statement applies not only to its appearance, in the sense of clothing, but also to its body, in particular, its back. It's naive to think that it will be easy to pump your back at home. "Blame" is the large number of dorsal muscles, each of which should be given attention and trained separately. From this it follows that the answer to the question "how to pump up the back" will be one answer - in the gym equipped with simulators. However, nothing is impossible. Therefore, if the trip to the gym for some reason is difficult or impossible, the spinal muscles can be pumped up and at home.

First we need a bar. If a person lives in a private house, then the bar can be easily installed in the yard. In an apartment to equip a horizontal bar will be a bit more problematic, but you can get out of this situation if you think about it.

How to pump your back on the bar? First of all, it is worth paying attention to the usual and "trivial" for many people pull-up. Meanwhile, pull-up is able to give a very good result, of course if you perform it correctly. First of all, you need to pay attention to the width of the grip. Of course, if the grip is narrow, then it is capable of pulling up a large number of times. However, in this case, the spin does not receive the required load. Thus, pulling on a bar with the use of a wide grip is optimal for pumping and growing long dorsal muscles. The main thing is that pulling up does not happen with jerks, but smoothly. And, special attention is paid not to pulling up, but to lowering.

How to pump up the back pull-up? So, the grip with the palms of the bar should be on oneself. Slowly inhale and begin to pull back quietly, trying to do so so that the neck touches the crossbar. Then slowly sink down on exhalation. After some time of such training you should try to increase the length of the grip to provide the muscles of the back with the maximum load.

With this kind of understandable. And how to pump your back with dumbbells? This exercise can also be easily performed at home. If there are no dumbbells, then instead of them you can use plastic bottles filled with water. In this case, the back muscles are pumped in as follows:

Put your feet to the width of your shoulders and lean one hand against the chair on which you are sitting. The other hand should have a dumbbell. Breathing in, slowly raise the lowered arm with the dumbbell to the chest, trying to keep the elbow as far as possible. With an exhalation return to the starting position. After performing a series of repetitions with one hand, swap your hands in places.

Still how to pump up a back with the help of dumbbells? The next exercise is to get straight, and put your legs apart. Now we must take the dumbbell with both hands, wind it by the head and begin to bend forward. In the process of performing this exercise, you should try not to bend your knees and observe proper breathing.

Very useful will be the exercises, consisting in the fact that the trunk will have to be lifted from the supine position on the back. Legs should be hooked on the heating pipes or behind the couch, put your hands behind your head and start lifting the trunk. It is necessary to carry out, adhering to the average rate.

After completing this complex, you will need to perform stretching exercises for muscles. The fact is that the loaded muscles are somewhat shortened. Therefore, to ensure that the back is really "pumped", the muscles need to stretch. Remember and about the preliminary warm-up.

In principle, if the question is really relevant, how to pump up the back of the house, and there is enough willpower, then you can answer: everything is real! The main thing at the same time is desire, perseverance and patience, do not forget to eat properly and alternate workouts with a full rest.