The back protects the spine and bones, and the latter, in turn — the internal organs from deformation and mechanical damage. To prevent such problems, it is necessary to strengthen the spine. You can even perform such exercises at home, using dumbbells, and the muscles of the back will be on guard of your health.
In addition, a strong back is a beautiful posture, good health, an indicator of confidence and strength. You need to treat it in the most serious way, strengthen and develop the muscles of the spine, and how, we will understand below.
Do not forget
The muscles of the back are associated with the rest, and sometimes the muscles of the arms, torso and even legs, pull on themselves the loads intended for the spine. Therefore, only a well-fortified back will effectively allow, and excluding the possibility of injury, to engage in sports activities, regardless of their direction. The spine is probably the most important part of the body, which should be in good shape, because human health depends on it.
A well-worked back is not only important for the stronger sex. Girls also need to pay attention to his condition, it is important at any age, regardless of the type of activity.
Pumping back muscles, using dumbbells
Training of back muscles
Conventionally, we divide the muscles of the back into deep and superficial. When deciding to make a program, you need to determine which muscles need to be worked out carefully. Do not forget about security measures:
You should have in your Arsenal a special belt that supports the lower back.
Do not devalue the value of warm-up, mandatory for each session. He prepares the muscles for work and warms the ligaments.
Mastering a new exercise should begin with perfecting the technique without load, and only after consolidating the skills can you gradually add weighting.
Weight should always be taken from small values, gradually increasing it and listening to your feelings. This is the only way to get the result and avoid overload.
Breathing is the key to correct training. Exercise is always performed during the exhalation of the air, and on inspiration there is a relaxation and a return to the original position.
Before starting training, a doctor’s consultation is necessary, excluding harmful exercises.
Full training
Exercises with dumbbells for pumping the muscles of the back will help to achieve a visible result, but with regular exercises.
Depending on the needs, the training will help pump up the back or cope with excess weight.
Performing a complex for working the back eliminates the lying position, so for productive work you need to perform the following exercises.
Deadlifts
For the starting position, you need to stand flat, put your feet shoulder width apart, back Strictly vertically. Dumbbells of a suitable mass to take in hand and perform inclinations forward, slightly bending the legs in the knees. The arms should move vertically along the leg to the Shin line. During inhalation, perform a return to the original position.
Sloping Traction
The exercise is aimed at simultaneously developing a complex of muscles: the widest, trapezius and extensors. The original support is as for stanova, the shells are located near the feet on the floor. In a squat, lift the shells, legs slightly bent at the knee, and perform a torso tilt of 45 degrees. Shells pull at the level of the shell, watching the elbows, and then straighten the arms.
Lifting dumbbells to the belt on the bench
An exercise that targets broad, deltoid and biceps muscles. Both sides take turns. Starting Position for the right side. The projectile in the right hand, the left knee should be placed on the bench, the hand adhering to the edge. Dumbbell in the hand maximally pull straight, lowering the shoulder. Inhale, starting position. Similarly, we work with the other party.
Raising hands on a slope
A good exercise for pumping trapezoidal and deltoid muscles with a slight redistribution to other groups. To do this, you need to stand flat, feet together and knees slightly bent. The body is tilted forward, holding the dumbbells with a straight grip. First of all, you need to breathe, and the exercise itself — the dilution of the hands to the sides to be performed on exhalation. On inspiration, as expected, there is a return to the starting position.
Chin lifting
Arms, shoulders and trapezius perfectly cope with this exercise. The starting position is to stand straight, legs slightly shoulder-width apart, back strictly straight, hands with dumbbells freely to the sides. On exhalation, raise your hands to the sides at shoulder level, inhale them.
The back can be engaged closely, and you can develop a course of exercises and do them in parallel with other sports activities, developing other muscles of the body. Swimming in the pool, stretching exercises are well suited, they harmoniously complement any sports program.
Strengthening of the back in men and women
In principle, the exercises used to strengthen the back are the same, but there are also differences. Consider what.
For the weaker sex, the ideal amount of training is 2-3 per week, for breaks between sessions, the muscles gradually and harmoniously return to normal and are ready for the next loads. As for the number of repetitions of exercises, for the weaker sex it is worth starting with 1, gradually increasing to 2, and then to 3 approaches from 10 to 12 times. Only then, with a perfect technique and the achievement of a certain tempering, you can increase the number of repetitions up to 4.
Start the lesson with a warm-up, after which you can move on to traction, it’s good for beginners. During training, it is necessary to observe the well-being, weights and reaction of muscles. In case of overload — draw an appropriate Conclusion and reduce the load by adjusting the weight of the dumbbell or the number of approaches.
The male sex quite confidently believes that the powerful back swings only due to large weights. At the same time, immediately, without special preparation. This is a serious misconception that leads to trauma, if not obvious, then Progressive. Sometimes overloaded muscle fibers tear and cause pain that can be confused with the training effect.
The course system necessarily includes a warm-up and a gradual increase in loads, starting with the minimum — adaptation.
To get a beautiful relief, you need a training regime and a lot of work, as well as a balanced diet and full rest. If you engage 7 times a week, you can only harm health, ideally, the break between workouts is 1 day — this time is enough for natural muscle recovery.
Finess Head 