How to pump the back muscles in the home

People who follow the health of the back are distinguished by their proud posture, an attractive muscle relief from the shoulders to the waist. You can strengthen your back at home. For this you need only ordinary dumbbells. To select their weight is necessary in accordance with the physical training of the practitioner.

How to pump the back muscles? Use this set of exercises about 3 times a week. Within a few weeks, you will significantly strengthen your back and straighten your posture. When doing exercises, watch your feelings, if any pain occurs, immediately reduce the load.

1. First, lie on your stomach, you can put your hands under your chin. On inhalation, lift the body above the floor, do not lower your palms, point your elbows upwards. With an exhalation, sink to the floor. Make 9 more lifts. Then rest a little.
2. How to pump up the muscles of the back and do not undercut the lower back? Do the stretching exercise. Stand on your knees, place your hands in front of you, connect your fingers to the "lock". With an exhalation, bend backwards, opening each vertebra. Straighten up in a minute.
3. Lie down again on your stomach. On inhaling, simultaneously lift the arms, body and legs above the floor, and let it fall to the floor with an exhalation. Repeat the exercise 8 times. Repeat the stretching from Exercise 2.
4. How to pump up the muscles of the back standing? Make the right foot lunge forward, lean on the knee with the same hand. In the left palm, take the dumbbell. With an exhalation bend the left elbow and direct it precisely upwards, and pull the dumbbell to the chest. On inhaling, straighten your arm completely. Perform at least 15 climbs. Repeat the exercise with your right hand.
5. Legs spread on the width of the foot, lower your arms, keep dumbbells in them. With an exhalation lean forward, thus the back remains straight, hands lower to a floor. Straighten up in the inspiration. Make about 12 more slopes.
6. Bend your elbows and throw your palms with dumbbells by the head. With an exhalation lean with a straight back, on inspiration come back. Perform 15 slopes.
7. Exercises for the widest back muscles. Lay down on the stomach, feet are better to fix with the help of something fixed (for example, a sofa), put the palms on the back of the head. On inhalation, lift the body above the floor, hold it a little in the balance. With an exhalation, go back to your stomach. Do at least 5-7 lifts.
8. Turn over on your back, lift your legs up, wrap your hands around your hips. Now squash the lower back. Roll over back and forth for at least 30 seconds.
9. Exercises for the back muscles of the house are performed without the control of the trainer, so you yourself need to monitor your own condition. Take one dumbbell in both hands, place your hands near the pelvis. On inhalation, lift both hands above your head, on exhalation, lower them again downward. Make 15 ascents.
10. Sit down, palms near your hips. With an exhalation tear off the buttocks from the floor, but do not go to the bar, but bend the coccyx under you, rounding the lower back. Hold this position for 1 minute. Sit down with a breath. Perform another ascent.

How to pump up the muscles of the back correctly and not hurt yourself? After completing the above complex, make sure to stretch. It will help the muscles after the load to recover and remove the feeling of stiffness in them.

1. Sit down, raise your hands. With an exhalation, bend to the legs, the back remains straight. Lock the position for about a minute. When inhaling, lift the body. Stretch the crown up to straighten the spine.

2. Stand on your knees, put the palms on the floor. When inhaling, direct the crown and coccyx up, with an exhalation, bend your back against the ceiling. Repeat exercise at least 8 times.

3. Stand up, take your hands behind your back, weave them into the "lock". Take a breath and lift them, pull to the head, opening the chest. Hold the position for 1 minute. Then exhale back to the starting position.