A beautiful back catches your eye and makes vacationers on the beach hide their eyes enviously. Perhaps this is indeed so. However, this is also a good investment in your health, because over time, the back makes itself felt with regular aching pains, salt deposits, the need for massage. If you anticipate such a scenario in advance and begin to do the exercises now, then maturity and old age will pass with ease and youthful enthusiasm.
For those who are young in body and soul, it is important to understand that poor posture spoils even the most beautiful figure. In the article we will talk about how to pump up the back at home for a girl and a guy, and also consider the selection of an individual workout for this muscle group.
Why does a girl need to do such exercises
When performing exercises in the gym, especially those involving a barbell or dumbbell, a strong back can play into the hands of an athlete. In turn, the flabby muscles will definitely hurt the next day, despite the fact that lifting something or just bending down and, for example, tying shoelaces will be extremely problematic. It is important to understand that the inflated, embossed back is not just beauty, but an objective necessity if the girl plans to continue her training in the gym or at home.
As for other reasons, it should be noted such:
- Natural beauty. Among those reasons why you should think about how to pump your back at home for a girl, this factor is one of the priority
- Simplicity. Giving back relief is not as difficult as, for example, losing weight on your legs and making them slimmer. If you maintain a calorie deficit, fat will go away in a few weeks.
- Proportions. Many girls are complex regarding the features of their body shape. If there is a desire to make them more proportional or, conversely, hide the flaws in the lower part, then pumping up your back is the easiest and most natural way out.
You can pump your back at home for a woman for a period of several weeks, subject to the order of training and maintaining a proper diet rich in proteins and the right carbohydrates. What is nice, the achieved result will quickly affect the posture and significantly decorate the figure, while preserving the natural beauty.
Some tips before starting your first workout
Among those options for quickly pumping up your back at home, you often come across very exhausting workouts for athletes who have long shown themselves to be hardy athletes. Rushing into a pool with a head for a beginner is not only painful, but also dangerous, since an overly zealous approach to exercises can be harmful to health. The first and simplest rule - training should be measured and consistent with the level of training of the girl.
As for the remaining tips, you can imagine them this way:
- Calorie deficiency and proper nutrition. Such a meal regimen should be ongoing. The diet should contain a lot of proteins and carbohydrates, for example, an abundance of chicken, boiled, naturally.
- Combining workouts. It is best to break the week, presenting each day individually as specific exercises for certain muscle groups. On average, a beginner’s body will need 2-3 days of rest after an intense workout and 1 day after an active one.
- Timing and pace. No need to chase the results in the first week. In this case, it’s more appropriate to talk about a marathon rather than a sprint. Exercises, how to pump up your back at home, can be for both a beginner and an experienced athlete.
All this must be carefully performed, otherwise it can result in pain in the body and even stretching. In addition, information on how to build back muscles at home can be provided in different ways. In particular, this concerns the presence of examples, visual materials. When choosing a workout, this is also worth considering.
Workout at home
There is nothing wrong or frankly wrong in training at home. In the end, there are a lot of exercises for back muscles, some of them are available with inventory, others are not. If a girl handy to perform the whole range of training at home, then there is absolutely nothing wrong with that, the result will be the same.
Those exercises that, for example, cannot be performed in an apartment, should be replaced with similar ones. So, for example, pull-ups and wide push-ups are practically different training elements with the same effect.
Planks are all you need
The easiest and most affordable option of those how to pump your back at home for a girl. Start with a half-bar for 30 seconds. It is necessary to take a supine position, as for push-ups, then lean on your elbows, stretching out your hands with clenched fists forward, put your head on them. For starters, 3-4 approaches for half a minute are suitable, then more. For those who need the whole complex, here are a few options:
- Full bar. The emphasis lying, as for push-ups, 40 seconds.
- Side plank. Allows you to stretch your abs and back muscles. Both legs are extended, the opposite arm rests completely on the mat, 30 seconds on each side.
- Plank in the form of a back press. Lying on your stomach you need to simultaneously raise your arms and legs extended forward, for 30 seconds.
Planks are convenient in that they can be done anywhere and at any convenient time, within reasonable limits, of course.
Push ups
There is a huge mass of variations of classic push-ups. Among those options for pumping up a girl’s back at home, this is one of the most effective, but also difficult ones.
For example, intensive training on the arms and back includes the following exercises:
- push-ups with a wide grip - 5-10 times;
- one arm forward, the other back - 8 times;
- push-ups from the surface - 10 times;
- twisting exercise - 10 times: in this case, we are talking about the fact that after the usual push-ups, you also need to pull your leg closer to yourself, and then take it back, a twisting effect is created.
The number of repetitions in the set is 3, the execution time is 20 minutes with a break of 30-40 seconds in order to return the troubled breath.
Stretching
In order for the back to be embossed, it is extremely important to stretch. This is necessary both before training, when the muscles are still cold and need to give in to a “spark”, and after it - for relaxation. The easiest and most understandable way to return your back to tone is the “baby” pose from yoga. In second place is the cobra and salutation to the sun. When doing stretching, you can not look for enlightenment, but just do the exercise, the benefit will still be.
Inventory issue during training
From what can help pump up your back at home, an ordinary person will need dumbbells and an elastic band. The first are used with the bar - leaning on one hand, the second must be pulled up to itself and lower the shell. Of those options, how to pump your back at home with dumbbells, there are also many exercises with lifting them while standing. Gum is needed for stretch marks and is perfect as an alternative to athletics, which is so loved by fitness trainers.
However, any equipment when training the back can simply improve the situation, but not fundamentally change it, so just buy dumbbells if the girl does not plan to continue to work with them, it’s not worth it.