How to build back muscles at home conditions

The back muscles are the largest muscle group in the human body. By training it with effective exercises, you can burn calories and speed up metabolism. If you don’t have time to go to the gym hall, or you do not have the opportunity to purchase a subscription, we will tell how to pump your back at home and you can decently to pump over “wings”, as they are popularly called.

Your main efforts should be directed to the following major muscle groups: trapezium covering the upper back and shoulders; the broadest muscle, going from the armpits to the middle of the back along ribs; extensor spine extending along the entire spinal column on both sides of it; rotator muscles of the shoulder, located on the back of the shoulders, and rhomboid muscles, connecting the inner edges of the shoulder blades with the thoracic vertebrae.

You can work them through basic exercises without leaving from home, using only your own body weight, some inexpensive shells like dumbbells or rubber band expander, or even doing ordinary business.

• Method 1. Back exercises with own body weight
  • 1. Inverted “snow angel”
  • 2. Standing inclinations
  • 3. Superman
  • 4. Yoga cobra pose
  • 5. Squats by the wall
  • 6. Pullups
• Method 2. Dumbbell Back Exercises
  • 1. Dumbbell Dumbbell Breeding
  • 2. Dumbbell Dumbbell
  • 3. Romanian craving
  • 4. Tilt with a turn to the opposite foot
• Method 3: exercise your back with rubber expander tapes
  • 1. Breeding hands with an expander
  • 2. Horizontal thrust to the belt
  • 3. Extension of the back
  • 4. Body turns
  • Method 4. Doing household chores
  • 1. Brooms
  • 2. Stand-up pushups
  • 3. Weight lifting from the floor
  • 4. Drain pipe cleaning
  • 5. Gardening
• Advice
• Warnings

Method 1. Back exercises with own body weight

The first complex is suitable for training for those who want to pump back muscles without exercise equipment and extra weights.

1. Inverted “snow angel”

For this exercise you need to spread your arms wide, describing the circle as if you were back in childhood and frolic in the snow. Hands at the same time move along the full amplitude of the “angel wings” – from head to hips – for the total study of the trapezoid, the broadest, rhomboid and extensor muscles. When you can keep your torso and arms above the floor, take your shoulders back and lock this position for maximum muscle tension.

• Lie down on the floor or mat. Stretch your arms along your body palms down.
• Slowly spread your arms across the sides until you touch nape, connecting thumbs.
• Slowly return your hands to their original position. Make sure your the arms are straight and the elbow joints are firmly fixed throughout total exercise.
• Do three sets of five reps. Between sets rest for 30-60 seconds.
• If you’re a beginner and it’s hard to move at full amplitude, you can spread your arms to shoulder level. Gradually your muscles get stronger, and you can start them behind the back of the head.

2. Standing inclinations

This is a simple exercise, also called “good morning,” consists in tilting the body forward with bending the hip joints. Performing this simple movement that does not require any additional equipment, you will work extensors the spine (as well as the buttocks and muscles of the hips).

• Stand straight, legs slightly wider than shoulders. Put your hands on sides.
• Pull your shoulders back a bit to activate your muscles. backs.
• Slowly bend forward at the waist. Make sure the shoulders remain in line with the hips during tilt.
• Lean parallel to the floor and then slowly return back.
• Exercise at a slow pace, straining as much as possible abdominal muscles.
• Start by taking one approach to make sure that it fits your back. Gradually increase the number approaches up to three of 10-15 repetitions. A pause between sets should 30-60 sec.
• Exercise can be done while sitting. Sit on a chair with your back straight and press the feet to the floor in line with the knees. Put your hands up on the belt. Spread your shoulders, squeezing your back muscles, and bend forward to an angle of 45 degrees.
• Make sure your back does not bend during exercise. otherwise you will not only not work out the muscles of the back, but also damage spine.

3. Superman

This is an excellent exercise to train the extensor muscles. spine, buttocks and trapezium. No equipment need only space to stretch out on the floor. By simulating Superman’s flight, you can work out your muscles in isolation bark.

• Lie on your stomach, stretching out straight legs and arms. Palms and socks look down.
• Tear your straight arms and legs off the floor. Hold case motionless. Imagine Superman stretched out in flight.
• Hold this position for 15-30 seconds, and then slowly lower your arms and legs.
• Do the exercise three times, then rest for 30-60 seconds. before following approach.
• To work out the deep muscles of the lower back, you can try exercise called aquaman. Here you need to lower and raise opposite arms and legs (e.g., right arm and left leg), lingering at the top point for 13-15 seconds. Then repeat exercise for the other arm and leg.
• Beginners can hold Superman for 5 seconds. gradually reaching 15-30.

4. Yoga cobra pose

This asana for beginners involves the muscles of the middle and bottom backs, improving flexibility.

• Lie on the floor face down. Stretch your legs, touching the floor with your rear Stop. Pull your elbows bent at the body with your palms under the shoulders.
• Tighten your lower back muscles to tear your body off the floor. Help yourself by pushing back with your hands. Press the feet, legs and hips to the floor. Climb up on a breath.
• Hold the position for 15-30 seconds., Breathe freely.
• With an exhale, slowly return to the floor.
• Perform 10 times. As with any exercise, try each hold out a couple of seconds longer. This exercise can be done. not every day, enough a couple of times a week.

5. Squats by the wall

For this simple exercise you only need a wall. By performing this movement, you can prevent or relieve pain in lower back appearing during the day.

• Stand with your back to the wall, feet shoulder width apart, heels are a step away from the wall.
• Slowly slide down the wall until an angle of 90 degrees in the knees. Lock position for 5 sec.
• At a slow pace, slide up the wall until completely straighten up. Repeat five times.

6. Pullups

For this exercise, you need to pull the body up to the fixed crossbeam. This is one of the simplest and best. exercises for the broadest muscles. You will need a horizontal bar that you can fix in the doorway. Alternatively suitable removable horizontal bar clinging to the upper door trim. It can be hang and take off at any time. Note that this exercise requires advanced level of training.

If you are a beginner, you can use an expander tape to beginning.

• Cling your hands to the horizontal bar, the hands are slightly wider than the shoulders. Little hang on straight arms. Bend your back and pull up until the chin will not be flush with the bar. Hold on in the upper phase of the exercise, keeping the muscles clamped. Go back to starting position and repeat.
• You can change the grip to work out different muscle groups. If you spread your arms wider, it will be harder to pull up, but you can load the broadest. Reverse grip (palms to yourself) more involved in the biceps of the arms.
• Do not swing the body during the exercise. You there will be a temptation to help yourself with inertia, but this way you will reduce the effectiveness of the exercise, reducing the load on the widest. Instead your chest will stretch the chin to the horizontal bar, while turn on completely different muscles whose work is not provided in this exercise.
• Beginners can perform a simplified version with an expander tape. To do this, wrap the ends of the tape around the crossbar, fixing them with your hands. With your back you should feel the tension in the tape. Place your arms shoulder-width apart and pull your elbows down towards body, bringing the shoulder blades. Do two to three sets of 10 repetitions.
• At first, pull-ups are difficult, because you need good developed biceps. The main thing is not to be upset and not to give up classes. Gradually, your muscles will become stronger and you will be able to pull yourself up. more and more.
• Make sure the horizontal bar is above shoulder height and secure fixed. If during the exercise he falls, you can get hurt.

Method 2. Dumbbell Back Exercises

1. Dumbbell Dumbbell Breeding

High-quality straightened arms in this mode will allow fully work out all the muscles of the upper back. You need a bit of room to spread your arms to the sides, but no additional equipment except dumbbells required.

• Lean at the waist with your feet apart shoulder width apart and slightly bending your knees. Take your pelvis back and pull your stomach in. Keep dumbbells, turning your palms towards each other, bend your elbows a little. Hands should hang to the floor, but do not hang loose.
• Gently raise your hands up through the sides to parallel with the floor. Make sure your elbows are slightly bent and lift the weight by force upper back.
• Slowly return your hands down to their original position. Arm muscles must be strained to stay straight. Complete all work due to the muscles of the back.
• Repeat the exercise, slowly raising and lowering hands in within 30 sec. Do not bend your back at run time, and do not swing your hands. The slower you work, the easier it is to track so that the entire load falls on the back.

2. Dumbbell Dumbbell

You can train your upper back muscles by lifting weight up with movements resembling rowing in a boat. So you develop the strength of the shoulders and upper back, after which you will easier to lift weights. You’ll need a bench bench, or at least a low, stable chair that you could lean on.

• Place one knee and arm in the bench or low firm chair for balance, holding the dumbbell in the other hand, hanging down down to the floor.
• Pull the dumbbell up, leading the elbow to the body. In each Repeat focus on contracting your back muscles. Linger in high point for a few seconds for maximum activation the muscles.
• Slowly lower your hand down.
• Follow the movement slowly and accurately to correctly work out your back muscles. Do not jerk your hand up and down, instead move slowly and measuredly between two extreme points of the amplitude.
• Perform the exercise for 30 seconds. on each hand, then switch sides to work out the second shoulder. One approach includes alternate study of both hands.
• If you do not have a bench or stable chair, you can bend knees and bend the body forward. You will lift weights overcoming gravity. You can also work at the same time with two dumbbells, because you do not have to rest against the second hand to maintain balance.
• If there are no dumbbells, look for something that would weigh approximately 1.3-2.3 kg, and would fit easily in the hand. Gravity is needed to create resistance, so any item you can do for grab hold of it. Even the canned goods from your pantry will become a good solution.

3. Romanian craving

Adding dumbbells in this exercise will provide sufficient resistance for a good study of the back muscles. Also romanian traction actively involves the muscles of the back of the thigh. Rounding backs during execution can lead to serious damage, so keep your back straight. Subject to the right technique while tilting exercise will help stretch muscles of the middle and lower back.

• Stand straight with your feet shoulder-width apart. Take in each hand on a dumbbell, and bend your knees slightly.
• Lean forward at the hip with a straight back, until the body becomes almost parallel to the floor. Dumbbells should be approximately at the level of the legs. Make sure your hands stay straight, allowing you to bend at the expense of the back muscles. Retract belly so that the back does not bend or suffer.
• After a short pause in this position, slowly raise upper back until the body is fully straightened.

4. Tilt with a turn to the opposite foot

This exercise uses dumbbells to provide resistance during tilt. In addition, twisting motion help strengthen the muscles of the lower back and cortex. In progress strain your abs and keep your back straight.

• Stand straight, legs slightly wider than shoulders. Take in each hand on the shell. If you have only one dumbbell, squeeze it with both hands.
• Inhale and stretch your arms down to one foot, turning to her body. Keep your knees slightly bent and hands are straight. Lean forward to a comfortable height.
• Slowly straighten, and bend to the other foot. Keep going change sides.
• Exercise is contraindicated to anyone who complains of pain in lower back and sciatica, because this movement can cause deterioration condition.

Method 3: exercise your back with rubber expander tapes

1. Breeding hands with an expander

Having an expander tape and enough free space to lie on the floor, you can quickly and efficiently work out your back muscles and shoulders.

• Lie on your stomach, spreading an expander tape under the body. Grasp the ends of the tape with your hands. Place your palms under your shoulders pressing your elbows to your sides.
• Tear your chest from the floor while straightening both hands to the side. Straighten fully, stretch the expander, bringing shoulder blades together. You will not be able to hold this position longer a couple of seconds.
• Relax your shoulders and return your arms to their original position. Slow lower your chest to the floor. Repeat eight times.

2. Horizontal thrust to the belt

An expander tape is a great alternative to a rowing simulator. At bringing the hands to the body tape will provide the necessary resistance for pumping shoulders and upper back muscles.

• Sit with your legs extended forward. Grip the heel of the expander or any other stable object near the feet. Grasp the the ends of the tape, and keep your arms straight so that the expander is free hanging down.
• Pull your arms to your torso while pinching your shoulder blades for muscle contraction. backs.
• Return your hands to their original position. Make sure your feet remain motionless with alternating tension and loosening expander tapes.

3. Extension of the back

By attaching the expander tape to the floor, you can stretch your muscles backs leaning back. The tape will provide resistance while you keep your back straight.

• Securely fasten the expander tape to something stationary and strong below your knees. Can attach tape under the feet, or crush it with any heavy subject.
• Sit with your back straight on a stool or other object without backrests, allowing you to lean back. Hold the other end of the tape at chest level, pulling it.
• Slowly tilt the chassis back to an angle of approximately 30 degrees. Make sure your pelvis does not move and your back remains straight.
• Hold this position for a few seconds, and slowly return to starting position. Repeat 10 times.

4. Body turns

Using an expander tape to create resistance, you can rotate the body to train the back muscles in position sitting. You will need to fasten the tape to the door handle or other subject. Turns, especially with resistance, can damage back, so do the exercise carefully, and do not forget keep the press tense.

• Attach the expander tape to the handle of a closed door or to another an object that is at the level of your chest in a sitting position. Make sure that the door or other object on which you are fixed the tape, motionless.
• Sit with your left side to the door. Grasp the free edge of the ribbon. at chest level with one hand. The tape must be pulled.
• Slowly turn the housing to the right in the direction from the door. Keep your pelvis and knees still so that only your back participated in the movement.
• Hold for a few seconds and slowly return back. Repeat 10 times, and change the left side to the door to work out the other side of the back.

Method 4. Doing household chores

This approach to training is unlikely to help pump up a massive back, but still help strengthen the muscles of the back.

1. Brooms

This exercise is popular in crossfit, replacing a broom bar or another sports equipment, you can train your back and a lot other muscles. This exercise can be done while sweeping. floors at home as a short break. This exercise involves the muscles of the back (upper section) and shoulders.

• Stand straight, legs slightly wider than shoulders. Hold the broom in front of you with the brushes shoulder-width or slightly wider. The broom should be parallel to the floor, at the level of your chest.
• Squat and push the broom vertically up, this is the muscles of the upper back.
• Lower the broom and return to the starting position.

2. Stand-up pushups

Similar to regular push ups, you can use the edge any household appliance, such as a washing machine, to work out the muscles of the back and arms. This is a great way to pass the time. extra couple of minutes waiting for the wash to finish.

• Get a few steps away from the car. Put your hands on her on shoulder width. Keep feet together.
• Slowly bring your chest closer to the machine, bending your arms. Feet at this is partly taken off the floor, body weight is transferred to socks.
• Push the body back until the arms are fully extended. Repeat 20 times.

3. Weight lifting from the floor

It’s good to do this exercise when moving things in or from a washing machine, dryer, chest of drawers or to / from an ironing board. Leaving the basket on the floor, you will each time bend down behind new thing. Try to stretch your back with every bend forward.

• When tilting, be sure to strain the press and keep your back straightened.
• Try to take one thing at a time, so you will be forced to repeat this movement over and over.

4. Drain pipe cleaning

While you are cleaning leaves and debris from your gutters, you you can conduct a comprehensive workout for the whole body, including and backs. While you reach from the stairs to the gutters gutters, the muscles of your cortex will work actively to preserve equilibrium.

• Do not forget to move the stairs as you move along downpipe. If you reach too far, you can to fall. Moreover, constantly ascending and descending the stairs, you will also train your legs.

5. Gardening

Planting, watering and weeding plants will allow you to stretch and train muscles without going to the gym. In the process of such work you will be constantly on the slope. The main thing is not forget to bend your knees and not bend in the spine so as not to rip off your back.

• Mulching the soil is another great way to pump. your back. You will have to drag heavy bags of mulch around garden or garden, and bury it in the ground. Is always remember the correct weight lifting technique to avoid injuries.

Advice

• New studies show that stretching muscles before training can weaken and slow down muscle work, and is unlikely will reduce the risk of injury. Instead, spend time on high-quality workout.
• If you are just starting to exercise, limit yourself using the weight of your own hands or body, or start with dumbbells of 1.3-2.3 kg. As your arms and back strength grow you can take more weights. If you do not have the opportunity weight gain – no big deal. It is important to ensure at least some resistance to movement.
• Correct posture is the most important aspect of all submitted exercises. Improper study of the back muscles lead to injuries or abnormal muscle development. Back muscles especially vulnerable, so be careful.
• When training the widest, try to move your shoulders back. it isolates the widest and will contribute to their peak reduction. So you can stimulate the rhomboid muscles, and protect the muscles shoulders from stretching.
• Exercise in a secluded part of the house where the items you need for training will not be used. So you don’t have to collect them every time around the house.

Warnings

• Weight and resistance are very important, but not more important than your health. Start by using weights you can handle and gradually increase the load. If you can’t raise some item, leave it. Muscle strain is the right way to injury.
• If you feel pain while doing exercises, stop. You may have a sensitive back, and if you damage it, you get yourself a bunch of problems.

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