The back of the back consists of muscles that are difficult to train. On the other hand, many athletes believe that this group of muscles is of fundamental importance for the condition of the whole body. The back is involved in all human activities, so it is important to properly strengthen it at home to have a beautiful figure and posture.

How to properly strengthen the back at home.

Contrary to popular belief, these exercises are not very complex. However, you must do this in good faith. The basis of this type of training are complexes. Remember - doing one or two exercises will not make your back strong.

You need a training plan that takes into account the development of all muscles, including deep. Regular exercise on the back ensures correct posture. After a while you will notice that the muscles are tightened, and the figure seems slimmer and higher.

Warm up.

Due to the fact that the back muscles are injured, it is necessary to spend time warming up before training. Never forget this! The warm-up should not be very difficult. It is enough to make bends and slopes. Such exercises will knead not only the muscles, but also the joints and tendons.

To prevent injuries, remember the safety rules:.

Do not experiment with the technique of exercises;.

keep proper posture during training.

It is necessary to observe the correct pace of exercise. Do not be too fast or too slow. Movement should be smooth.

A little anatomy.

The most important muscles of the back include a wide back muscle and a quadriceps.

The two-level muscle looks like a triangle, the upper part of which touches the skull, and the lower part - a large base connected with the spine. Above this muscle is connected with the clavicle. Quadrangular muscles are responsible for lifting and stretching.

Exercises for pulling.

With this exercise, you can support all the muscles in your back.

Grasp the handrail so that the forearms and shoulders form an angle after lifting. Legs should be bent at the knees. Gradually tighten the chin to the handrail, so that it slightly touched and relax on the exhale.

Exercises for back with dumbbells.

Arrange so that one knee and arm rest, for example, on a bench. The second leg should stabilize the body and stand on the ground.

Hold the dumbbell in a vertical arm, adjust the neutral of the wrist. The abdomen is dense, the back and head are set in one line. In this position, tighten the dumbbell and slowly lower it. Repeat the exercise several times..

Exercises from back pain.

If the muscles of the back hurt, try the movements that resemble the actions of the swimmer. This type of exercise should be a constant element of training for people who work sitting.

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