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How to pump up a girl’s back at home: effective exercises, features of doing them at home, advice from experienced trainers. How to pump up your back muscles at home without exercise equipment

A muscular back is a man’s prerogative, but women should not forget about training it. Your back muscles, which are in poor condition for most people, depend on the strength of your back muscles. But a hunched figure is both unaesthetic and dangerous.

Constant slouching leads to the development of spinal diseases, increases pressure on internal organs and weakens the abdominal muscles, which is fraught with pain. By regularly performing back exercises, you will protect yourself from such troubles.

Is it possible to pump up your back muscles at home?

If you admire athletes from the “body fitness” category and dream of having the same back, then home workouts are not enough. But you can strengthen your muscles, give them tone and definition without exercise equipment or heavy barbells, although you will still need weights.

For home back training, one dumbbell or kettlebell and a horizontal bar are enough. But even they are replaced by improvised means - bottles with sand, bags with cargo and an ordinary mop.

Back exercises for women at home

Pull-ups

There is no exercise that works the back muscles more fully. The main thing is to follow the correct technique. Hold the bar with a comfortable grip and reach towards it with your chest, focusing on bringing your shoulder blades together. Perform 3-4 approaches, trying to do at least 6 repetitions in each.

If you find it difficult to pull yourself up, use a tight elastic band suspended from the bar - it will lighten the load. Even an ordinary stool will do - place it under the horizontal bar and lightly help yourself with your foot.

Horizontal pull-ups

You don’t have a horizontal bar at home or is working with one too difficult? An ordinary mop or brush with a long handle will help. Place two stable chairs of the same height at a distance of a meter from each other and place an improvised crossbar on them. Be careful not to let it slip or roll away.

Lie under the bar so that it is at the level of your chest. Grasp it with your hands and take a position so that only your heels touch the floor. Pull yourself up, touching your chest to the horizontal bar. Do 3-4 sets of 10-15 repetitions.

Bent-over dumbbell row

The exercise can also be performed with a kettlebell, if it is not too heavy. Stand sideways to a sofa or couch, place the knee of your adjacent leg on a support, bend over and rest your hand on the sofa. With your other hand, take a dumbbell and, by moving your elbow back, pull it towards your belt, trying to tense your muscles at the top point.

Perform 3-4 sets of 10-20 repetitions on each side. Do not slouch under any circumstances - keep your back straight and slightly arched in the lower back. Move smoothly, without sudden jerks.

"Boat"

This exercise strengthens the spinal extensor muscles that run along the back and engages the buttocks and back of the thigh. By doing it regularly, you will provide yourself with a strong and toned “rear”.

Lie on the floor with your stomach down, arms extended in front of you or crossed under your chin. Lift your legs and chest off the floor at the same time, holding at the top point for 1-2 seconds. Do 3-4 sets of 10-15 repetitions.

Back training program for girls at home

You can set aside a separate day for back training, but at first it is better to perform 2-3 back exercises in a comprehensive full-body workout. For beginners, the following training plan is suitable: Lying oblique crunches, 3x15-20.

Style Summary

Correct posture gives pride and grace to your gait, makes your chest and stomach toned, and makes your breathing even and confident. Don't be lazy to spend time on your back - it's the best investment you'll make in your health.

Tell me, what girl doesn’t dream of a beautiful, slender figure and correct posture? Yes all. To do this, many decide to exhaust themselves with long and strict diets, train intensively, and perform strenuous exercises.

And there is a high probability that when a girl takes this path, she will begin to pay a lot of attention to her chest and buttocks, but may not pay enough attention to her back muscles. But without training these muscles, a woman’s beautiful figure will not look complete.

In this article we will pay attention to what back exercises for girls should be performed. You will see that the back is the most important part of the body, requiring special attention and a serious approach to its training.

The back is one of the most important parts of the body. Failure to warm up the muscles in this area daily can lead to discomfort and pain. A trained back means:

Working out at the gym is not for everyone. This takes more time, and most importantly, often involves considerable financial expenses.

A mat, dumbbells, and a fitness ball can help you. This minimal set will help you train at home with no less effect. You will see that with a minimum investment of time and money you can achieve the desired result. The main thing is your strong desire to change for the better.

Well, for those girls who want to develop their back muscles more quickly - (well, as usual...). There is an opportunity to pump up your back using all sorts of specialized exercise machines. More on this below...

Features of women's back training

For women, there are a number of conditions that must be taken into account when pumping up their back muscles. Here's what they are:

Hyperextensions must be present in the training program. Although this is not a rule, of course, it is very desirable. Can be performed on the floor at home or on a special exercise machine. If you will use additional weight in the future, we recommend no more than 5 kg.
Women should strive to use basic, multi-joint exercises to work their back. These include block rows on a machine, pull-ups, dumbbell rows and barbell rows.
The training should be multi-repetitive. Minimum 12-15 repetitions per set. This will provide relief work and make your back more defined.
Exercises such as deadlifts (one of the most basic for the back) and deadlifts should be performed without fanaticism, as these exercises are great for building muscles and you can lose a thin waist. In this case, this will prevent you from maintaining a feminine silhouette.
After each strength approach, it is recommended to stretch your back. For example, take a sitting position. Cross your legs and move your arms back. Make turns left and right. Try to turn around to the maximum point. Or you can simply bend down, place your hands on your knees and arch your back for 10-20 seconds.

Exercises without weights

In any business, the first stage is important, laying the foundation for everything. The same goes for back training. You should not immediately start with heavy techniques using weights. This way you can overdo it and seriously harm yourself. Let's look at how you can do without weights and exercise equipment in general:

I also recommend you the video below, which clearly shows additional super-exercises while lying purely on the floor without any apparatus. I tried to perform them and I confidently say that they strain your back very hard and if you do them diligently, you will 100% have a beautiful back. For girls, this is generally the best thing.

Workout with dumbbells at home

Let's look at examples of the most common and effective exercises with dumbbells for doing at home:

ATTENTION: you can do all these exercises 3-4 sets of approximately 15 repetitions.

1) FORWARD TILTING WITH DUMBBELLS. Not only the back muscles will be involved here, but also the legs and buttocks. To do this, you need to stand straight, take dumbbells, and squeeze your shoulder blades together. Trying to maintain this position, bend over. You need to make the movement while inhaling, and rise as you exhale. Try to keep your heels off the floor.

2) TILT WITH A DUMBBELL FORWARD AND TO THE SIDE. Take the dumbbell in your right hand and move it slightly forward in front of you so that it is at the level of your lower abdomen. Lean towards your left leg and you can bend your knees slightly, but not too much. Try not to bend your back forward.

3) “PULLOVER”. Take one dumbbell with both hands and take a position lying on your shoulder blades on some support. Hold the projectile in front of you with outstretched arms, slightly bent at the elbows. Then lift the dumbbell behind your head as far as you can and smoothly return it to the starting position. Here you will perfectly pump the lower latissimus muscles, lumbar region and intercostal muscles.

4) DUMBEL RAIL ON THE INCLINE. This is a complex technique that can activate all the back muscles. Stand straight, hold a weight in your hands, try to squeeze your shoulder blades together and maintain this position. Bend over 50-60˚ and begin to pull the weight towards your belt. Pull your elbows up. Watch your breathing. When performing this exercise, the main thing is to use the back muscles and feel them. You will powerfully work almost all the back muscles and especially the latissimus.

5) ONE-ARM DUMBBELL ROLL-OUT. Use a bench, sofa or chair for support. With one hand and the same knee you lean on the bench, with the other hand you lift the dumbbell. Do not make sudden movements, lower your hand smoothly and slowly. At the highest point of the lift, when the projectile is at the level of your chest, try to move the working blade as far as possible, turning the body.

6) BREAKING ARMS TO THE SIDEWAYS IN A TILT. This will also help you develop strong shoulders. The exercise is very effective, although difficult. For this you will need two dumbbells. Take them and lean forward. Spread your arms out to the sides. They should be slightly bent at the elbows. The back is straight and parallel to the floor. Do not allow the load center to change; to do this, avoid sudden movements. This exercise effectively loads the teres dorsi and rear deltoids, which will shape your shoulders at the same time.

7) SHRUGS WITH DUMBBELLS. Take dumbbells in both hands and, without particularly sudden movements, try to pull your shoulders as close to your ears as possible, so to speak. With this exercise you will work your trapezius perfectly.

Workout in the gym

Here we will consider only those exercises that are usually performed in the gym, since they cannot be performed at home without special equipment. They are the most difficult, but as always the most effective. And in general, if we are talking about training at home or in the gym, then you automatically need to understand that the gym is much more effective.

Although, in this case, the girl must decide on her goals. If you just need a slender, trained back, then you can do it at home. If the goal is to pump up muscles and increase their volume, then the gym is definitely the place to be. There is everything for this and the atmosphere is conducive. But you can also supplement your workout in the gym with lighter exercises, which are described above - then it will be great. So, let's begin...

ATTENTION: number of approaches of these exercises 4-5 approximately 15 repetitions.

1) PULL-UPS. Many girls cannot do pull-ups on the horizontal bar, as this is a rather difficult exercise for unprepared ladies. But this problem is easy to solve. To do this, use a rubber compensation shock absorber. Fix it on the horizontal bar. Your feet should fit comfortably in its loop. Then grab the horizontal bar with your hands, pull your stomach in as much as possible, squeeze your shoulder blades together, bend your elbows. Pulling yourself up to the bar, carefully lower yourself down. Perform several approaches, calculating your own strength.

It is better to increase the number of repetitions gradually, rather than immediately try to complete the maximum number of repetitions. Take a break - 2 minutes each. If you use compensation, then there should be at least 6 approaches, but if you refuse it, 4-5 approaches of 10-15 repetitions will be enough.

If you want to buy yourself a rubber shock absorber, you can buy it from Aliexpress: 1) branded, Jump Sports brand 2) or a cheaper option...

You can also try pulling yourself up by your head. As you exhale, we pull ourselves up to the trapezoid, preferably until it touches the crossbar. As you inhale, slowly return to the starting point. At the first stages of training, the exercise may seem too difficult. It can also be made easier by using a shock absorber. But in the future it should be abandoned in order to increase the load and achieve the greatest effect. The maximum number of approaches is 4. In this case, you need to do from 8 to 12 pull-ups.

Another gadget that will help you learn how to do pull-ups is a gravitron. You will find information about it in

2) DEADLIFT. This is a basic exercise for the back muscles for both women and men. You can use the technique for doing it

3) BAR ROD IN AN INCLINE. The exercise is identical to the dumbbell row, only here you need to pull the barbell to your waist. Just fire exercises for the back muscles, basic. The wide ones will be very happy.

4) WIDE GRIP PULL-OUT. This exercise is performed on a special simulator. First, you need to adjust the seat to your height and place the support under your knees comfortably. The handle should be taken with a normal straight, wide grip. Place your chest slightly forward and tilt your torso back about 30˚. Start pulling the handle towards you to the bottom of your pectoral muscles. Do this smoothly and feel the work of your back muscles. Then return the bar to the starting position until your arms are fully straightened.

You can also change your grip and make it reverse. In addition, you can lower the handle behind your head. If it’s generally difficult to do pull-ups, especially behind your head, then in the machine you can choose a lighter weight than your own body.

5) PULL OF THE LOWER BLOCK. Here you will be using mainly the V-handle. Accordingly, your grip will be neutral. Sit on the machine bench and rest your feet on the supports. You can bend your knees a little. Also move your chest forward and bend your lower back a little. Pull the handle until your hands touch your stomach. Slowly return to the starting position.

Here you can try using both a straight handle and a reverse grip for variety.

We'll probably end here. Now you have just a ton of exercises - take them and apply them. For every taste and color, as they say. I wish you, dear girls, diligence in this matter. Let your back be beautiful and healthy. Comments and all sorts of likes at the end of the article are welcome, especially if the article helped you. Bye bye...

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A strong and beautiful back is not only powerful support and the health of the spinal column, but also the beauty of the figure. The expressive relief of the back muscles adorns both men and women. A pumped-up back gives brutality and strength to a man, and gives a woman a toned, chiseled figure.

BACK MUSCLES

The back muscles occupy the surface of the body from the pelvis to the upper neck. They are divided into several types:

The latissimus dorsi muscles, or so-called wings, occupy the largest part, forming a cone. Gives the body a V-shaped, athletic shape to the male body. These are the most popular muscles to train. Exercises for the wings of the back include various rows and pull-ups.
Trapezius is divided into upper, middle, lower. Their most noticeable part is located between the shoulder and neck. These muscles do not receive as much attention as the others. However, pumping up the trapezius muscles allows you to avoid problems in the cervico-shoulder region and complements the building of a beautiful back.
Extensor muscles of the spinal column. Occupy the space from the lower to the upper back. Proper training of this muscle group forms good posture, compacting and strengthening the back.
The rhomboids are auxiliary to the trapezius muscles. Attached to the medial edge of the scapula of the upper back. Involved in compression of the shoulder blades. You can pump up such muscles with the help of bending, bending, and twisting.
The teres major muscle is the so-called lesser wings. It is located under the latissimus muscle and works in conjunction with it; it is involved in many exercises.

The back has two weak points that should also be given attention during training. These are the lumbar triangle and quadrilateral. The strength of these muscles protects the lumbar spine from injuries and hernias. Exercises for the oblique abdominal muscles help to pump them up. The exercises should be performed fifteen or twenty times. Before starting a workout, it is necessary to warm up the muscles. After classes, you need to spend at least five minutes stretching your muscles. Proper execution of the exercises will create a good muscle corset for the back.

For a girl it is a guarantee of lower back health. In addition, with developed spinal muscles, a girl’s waist looks much thinner. Body proportions become more harmonious. At the same time, visiting the gym is not necessary; a girl can do all the basic back exercises at home. The main thing is to have strong motivation.

EXERCISES FOR EVERYONE

DUMBELL RAILS

One of the main exercises for pumping up your back is dumbbell rows. It develops the latissimus muscles and engages each half of the back. The legs are slightly bent, the body tilts ninety degrees. Dumbbells in hands. The elbows are directed straight up, and the arms with dumbbells are raised along the body until the shoulder blades join. The return to the starting position is done slowly.

In order to pump up the lower latissimus muscles, perform bent over rows with one arm. You will need a bench or chair. Standing sideways to her, both feet on the floor, the left one put forward and slightly bent at the knee. The left hand rests on the bench, the body at an angle. The dumbbell is taken with a neutral grip and straightened freely downwards. As you inhale, pull the dumbbell to your waist, possibly higher. After a short delay, the arm straightens down again. The body is fixed and does not turn around, the elbows do not move to the side. The movement allows you to pump muscles with increased amplitude, while the spine experiences less stress. This way you can pump up the latissimus and middle dorsal muscles.

Exercises with a barbell allow you to pump up all sectors of the back muscles well. Standing straight, legs slightly bent at the knees, pull the barbell towards the stomach. At the same time, the shoulder blades are brought together. You need to pump up your muscles slowly. Repeat ten times the first time and fifteen times the next. Then the exercise is slightly modified. From a standing position, the straightened body lowers down to a line parallel to the floor. Then the body returns to the starting position. The legs are bent; the muscles need to be pumped at a slow pace. If there is a strong rounding of the lumbar back, then you need to reduce the amplitude.

SHRUGS

You will need dumbbells or a barbell with a curved bar. The projectiles are in straightened arms, the shoulders rise up to the highest possible point. Shoulders should not rotate, as this can lead to injury. If the barbell is straight, then you should grab it with a different grip, not forgetting about changing the position of your hands from set to set.

EXERCISES FOR GIRLS

At first, a girl does not need to strive for training with heavy weights; first, it is better to feel the work of the target muscles. For harmonious development, you need to pay attention to each segment of muscle mass.

In order for a girl to properly pump up her back at home, she needs to stretch her muscles. To do this, you should take a lying position on your stomach, raise your torso on your arms and stretch up and slightly back. You can complicate the movement by bending your legs, with which you need to try to reach the top of your head. Caution should be exercised; if there is pain in the lower back, you need to reduce the deflection or stop the exercise. And now another version of the movement from a lying position on your stomach. Hands behind your head, and the body rises up. The difficulty of the exercise is that the legs must be pressed to the floor. Pump ten times in three approaches.

Another exercise for girls to stretch and strengthen the back muscles. Sitting position with crossed legs. Straightened arms clasped behind the back. The body turns to the sides, to the right and to the left. Three sets of twenty-five times.

Exercises with dumbbells are an affordable and effective way to pump up your back at home. The initial position is standing upright with shells in your hands. Bend forward to an angle of ninety degrees and straighten. Pump ten or fifteen times in three sets.

The next movement is made by bending forward at a right angle. Arms with dumbbells are straightened or slightly bent at the elbows and spread to the sides. In this position, you need to pause for a couple of seconds and lower your arms. Three approaches of fifteen times will be enough. After this, you can pump your back, moving your arms back.

You need to lie facing the floor, with your arms extended straight forward with dumbbells. When lifting them, you need to move them back, imitating the movements of a swimmer. Feet slightly lift off the floor. This way you need to pump your back muscles ten or fifteen times.

A very useful exercise for the back at home. Hyperextension on a fitball. The ball is located near the wall. The girl should lie on the fitball with her stomach down and rest her feet against the wall. The back, as well as the buttocks and back of the thighs, can be pumped up by raising and lowering the body. You can raise your legs higher to increase the load. The lower back does not relax.

With sufficiently strong motivation and perseverance, you can effectively pump your back without even going to the gym. You need to start small, gradually get involved and give the body time to get used to the new way of life. It is better to do the exercise correctly and little, than somehow and quickly. If you feel discomfort in your muscles, you should take a break. Moreover, you should never do exercises while overcoming pain. If a pause in training does not help, then it is better to consult a specialist. The main condition for obtaining a positive result is regularity, maintaining enthusiasm and focus.

Not only because it will make her more beautiful and give you the opportunity to wear swimsuits and dresses with an open back without hesitation. Strong back muscles support your spine better, which directly impacts your posture. In addition, a pumped up back gives you access to new exercises with more serious weights, which will help improve other muscle groups.

Exercises for back muscles

1. Inverted “snow angels”

An exercise that you can easily perform at home. Lie face down on the mat and place your arms along your torso. Hold a 2.5 kg barbell plate in each hand (weight may vary depending on fitness level and personal preference). With smooth movements, bring your hands together in front of you, while moving them as if parallel to the floor. Then return your hands to the starting position.

If performing an exercise with additional weight is too difficult, continue without it. Your task is to complete 2 sets of 15–20 repetitions.

2. "Dolphin Kick"

Get into plank position. Your forearms should be parallel to your legs. Elbows - approximately at shoulder level. From this position, arching your back and bending your knees, bring them closer to the floor surface and straighten again.

3. "Superman"

Lie on the floor with your arms extended in front of you. Arching your back, raise your arms and legs as high as possible. Hold this position for 2-3 seconds and return to the starting position. Perform 10–15 repetitions, then rest and do another set.

4. "Good morning"

An exercise that will strengthen your lower back and make it really strong. You can practice doing this exercise like this: lean your back against the wall, step back about 8–15 cm from it and, holding your hands on your stomach, arch at the waist so that your pelvis touches the wall behind you.

During this exercise, you bend your knees slightly, but the main movement comes from arching your back. When you feel that you are performing this movement well, move away from the wall a few more centimeters, increasing the range of motion. When the execution does not cause any difficulties at this distance, move away from the wall and perform the exercise without support.

5. "Swimmer"

Lying on your stomach, raise your right arm and left leg, and then your left arm and right leg. You don't need to do the exercise too quickly: your movements should be smooth, you should feel your back muscles.

6. "Bridge"

This exercise will help strengthen your lower back and lower back. Lie on your back. Place your feet on the floor as you would before performing a standard bridge. Place your arms along your body. From this position, lift your pelvis so that your hips create a straight line with your torso. Hold your pelvis at the highest point for 2-3 seconds and return to the starting position.

Do not lift your shoulders off the floor while performing the exercise. Perform lifts with your back muscles, minimizing the participation of your legs. Perform 3 sets of 20 repetitions.

7. Pike push-ups

From a lying position, lift your pelvis up so that your waist forms an angle of 45–60 degrees with your legs. From this position, push up, bending your elbows with a slight amplitude. Select the number of repetitions based on individual characteristics.

Use these exercises to ensure that your back attracts only admiring glances.

The specificity of the female back lies in the fact that the result of the process of pumping up the corresponding muscles should not be so much a significant increase in muscle mass on a given part of the body, but rather an aesthetic, relief appearance of the back muscles. To do this, you need to remove fat from the back, slightly increase muscle mass in this part of the body (this will not be possible due to the physiological characteristics of these muscles) and increase the definition. In order to clarify how to pump up your back muscles, you can specify that strength and cardio exercises are used for this. The first ones are performed with the maximum possible load in the form of dumbbells and other devices, and cardio - to increase relief, is performed the maximum number of times, but with light weight.

You can do strength training one day, cardio another, and rest on the third. Back strength training can be done in the gym or at home using an expander, dumbbell and horizontal bar (if available). It is believed that dumbbells are intended for the arms, but this is not entirely true and you can clarify how to pump up your back with dumbbells. To do this, you need to position your torso horizontally to the floor, but slightly at an angle. At home, you can use two stools: the first one is supported with one hand, and the second one is supported with the knee. Take a dumbbell with maximum weight in your free hand. In this position, the dumbbell is pulled by hand to the lower back using the force of the back muscles, while the shoulder blade should work. After performing the exercise with one hand, the operation is performed with the other, but changing the emphasis to the other knee. If it is not possible to do more than 10 push-ups, this means that the weight is taken correctly, but the number of such push-ups in one approach should be close to 10 and be at least 6.

The question often arises: “How to pump up your back at home if you don’t have dumbbells?” Many apartments have small horizontal bars or crossbars, which are often located in the openings between the walls. This kind of horizontal bar can be used for push-ups. At the same time, the back muscles are also pumped up, but it is necessary to have a wide grip and place your head behind the horizontal bar when lifting, that is, touch the back of your head, not your chin. When using push-ups on a horizontal bar to pump up your back, it is more difficult to regulate the weight, but as a rule, many girls will not be able to do push-ups with a wide grip more than 10 times. An expander can also be used to pump up your back at home if it is tight. How to properly pump your back with an expander? To do this, you need to sit on the floor on your buttocks, stretch your legs, take the expander in your hands by the handles, and hook the middle of it to the soles of your feet. In this position, it is necessary to press your hands towards your lower back using the force of the spinal muscles and make sure that your shoulder blades move and work.

If, as a result of strength exercises, the muscles begin to ache, this means that they are growing and the necessary task has been completed, but this does not exclude the possibility of their relaxation. The best way to relax your back muscles is to massage it. It would be great if such a massage was performed by a loved one, who at the same time could check the effectiveness of the training. Massage is also a way to activate metabolism, which has a beneficial effect on both muscle growth and fat burning.

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