Back training at home. How to pump muscles with dumbbells? Training program for men and women. What mistakes do beginners make? Read the answers to these questions in this article.
Exercises with dumbbells for the back at home
Functions of the back muscles
Spinal muscles have a complex construction. They consist of separate muscle groups, divided into two categories: deep and superficial. Many intertwined fibers can withstand heavy loads.
The main muscles that form the musculature of the back include:
•trapezoidal;
- the widest;
- rhombiques;
- back extensors.
These muscles are related to each other and with other muscle groups: triceps, posterior bundles of the Delta, subacute muscle. Considering each part of the dorsal group makes no sense. During strength exercises, the sections of the back, consisting of different muscles, are loaded:
•cervical;
•chest;
•lumbar.
Spinal muscles play an essential role for a person. If, without developed muscles of the legs and arms, it is difficult to do exercise, then without strong muscles of the back, the activity of normal life is difficult: straight movement, stability, movement of the body in an upright position.
Dorsal muscle group:
- supports the ridge by binding the vertebrae;
- helps the spine to withstand heavy loads;
- protects bones, joints, internal organs;
- allows to exercise all body movements.
A strong back prevents the development of diseases of the spine, on which the normal functioning of internal organs depends.
By training a large muscle group, an athlete burns more calories and body fat. The massive musculature of the back in relief forms a V-shaped figure, which is the main indicator of the good physical condition of bodybuilders.
Training of the muscles of the back is relevant not only for professional athletes, but also for ordinary people who lead a sedentary lifestyle. If a person is constantly slouching, the internal organs and blood vessels are tightened, causing headaches and causeless fatigue. More serious consequences are manifested in the development of osteochondrosis, intercostal neuralgia, chronic back pain. Exercise with dumbbells for the muscles of the back is the most effective way to acquire a straight posture, thereby improving overall health.
Is it realistic to pump your back at home?
Many bodybuilders who regularly exercise in the gym claim that it is useless to swing your back at home. In fact, the situation is different. Specialized fitness centers offer more opportunities for training the muscle department, but you can get a wide back by doing exercise at home.
The lower effectiveness of home training compared to the visit to the gym is associated with the peculiarity of the development of the muscles of the back. Constant progress is possible with a periodic increase in the weight of the sports equipment used. Provide this condition at home is almost impossible.
But the described feature is relevant for people systematically engaged in bodybuilding for two years. For beginners, pumping the back with dumbbells with a single weight will give an effective result. Therefore, beginning athletes do not need to go to the gym to provoke muscle growth.
Exercise with dumbbells
To get the result at home, swing your back with dumbbells. Sports equipment with free weights gives the highest result. For training, the following exercises are best:
Traction of dumbbells in slope. The exercise is performed by placing the torso at an angle. In the starting position, straight arms with dumbbells are directed to the floor. When lifting, the elbows bend, and the shoulders slowly retract until the shoulder blades join, after which the arms gently return to their original state.
Bring your hands back in a slope. The starting position is similar to the previous exercise. It is recommended to collect the shoulder blades at the very beginning. Straight arms are slowly retracted until they take a horizontal position, after which they linger for a few seconds and gently descend.
Traction of dumbbells down the slope of the back. Exercise is performed alternately for each arm. It is necessary to lean forward, make a slit with one leg, leaning on his free hand. The dumbbell slowly rises to the abdomen with the second hand, and then gently returns to the starting position.
Raising hands on a slope. During the exercise, the body and shoulders should be motionless. Arms gently rise to the sides and slowly descend. The body is inclined at an angle, and the arms with dumbbells are slightly bent at the elbows.
Most beginning athletes are able to perform 2-3 sets of 20-25 repetitions for each exercise. The load is adjusted individually depending on the physical condition of the athlete.
Exercises with dumbbells for the back at home
Additional exercises
You can provide greater efficiency by combining exercises with dumbbells for posture and exercises on other sports equipment. For a complete study of the muscles of the spine, professional athletes are added to the training program:
- traction-pumping of the lumbar region;
- shragi with a bar (the use of dumbbells is allowed) – study of the cervical region and Delta.
Ground lifting is a complex exercise that must be followed by the position of the back. Excessive bending overloads the spine, not bringing any benefit. To comply with this condition, the head must be turned forward. Ground lifting is also performed with dumbbells. But the effectiveness is lower, and the strength to perform the exercise takes more.
Bumps are performed by lifting the shoulders. The shoulder blades participate in the movement. Uphill, inhale, downhill-exhale. The opposite breathing technique faster causes fatigue without improving the effect. Performing circular movements is a common mistake that even professional athletes make. The described system also gives a result, but creates a high risk of injury.
Training of the muscles of the wings
Wing-shaped muscles are one of the main parts of the spine. It is they who form a V-shaped figure. in many beginning athletes, wing-shaped muscles lag behind. To solve this problem, a separate set of exercises is provided:
- traction of dumbbells to the sloping belt;
- alternately, pull the dumbbells with your hands to the sloping belt;
- Dead Deadlift-this exercise additionally exerts a load on the straighteners of the back and the widest muscles.
The described training program is aimed at forming a beautiful posture. The listed exercises do not make the back massive, so they are suitable for both men and women.
Another popular exercise aimed at developing wing-shaped muscles is the pull-ups on the crossbar. Modern sports goods stores offer a wide range of horizontal wall bars at affordable prices. If it is not possible to install a projectile at home for training, you can use sports grounds in the courses.
Exercises with dumbbells for the back at home
Training of the widest muscles
The widest is the problem area of the back. Dumbbells are not the most suitable projectile for pumping said muscular Department. The most effective exercise for the development of the widest ones is the traction block on the simulator.
The best musculature is developed:
Traction of the upper unit. Exercise is performed in a sitting position. It is necessary to press the legs to the floor, straighten the back, tilt the head. The handle is drawn to the chest with a wide handle, and the shoulder blades need to connect at this time. Movements are performed smoothly and carefully.
Traction of the lower unit. During exercise, the body is kept straight. To reduce the load on the spine, it is necessary to arch the back. The sleeve is drawn to the belt, straightening the shoulders. In the process of movement, the shoulder blades must converge.
Pull-over. The exercise is performed in a standing position at a distance of 30 centimeters from the simulator. The handle with a wide handle rises to the level of the belt, lingers for a few seconds, after which it returns to the starting position.
The higher the chosen weight, the more the load is shifted from the back to the shoulders. Therefore, to strengthen the spine with the help of the listed exercises, it is recommended to use medium weights.
Advice
Beginning athletes often face a lack of performance despite intense training. The reason for the described phenomenon is the presence of errors allowed by beginners. To ensure stable progress, you should follow the following tips:
Stretching before training inhibits muscle development. Instead, it is better to do a warm-up, which will help warm up and reduce the risk of injury when performing strength exercises.
Fitness and health 