How to pump up back muscles at home for a girl

Why and why to pump your back

Posture and figure depend on the condition of the spinal muscles

The strong muscles that surround and support the spine serve many functions. Together they are responsible for the following:

• correct and beautiful posture;
• good proportions of the upper and lower body, especially with wide hips and buttocks;
• reduction in waist size;
• normalization of digestion and lung function;
• activation of the fat burning process;
• increasing endurance, making it easier to stay on your feet;
• protection of the spine from injury, compression of nerve roots and blood vessels;
• prevention of pathologies of the musculoskeletal system and central nervous system.

All girls from 15-16 years old need to do exercises to pump up their back.

Workouts at home

There's nothing shameful or downright wrong about working out at home. Ultimately, there are a ton of exercises for the back muscles, some of them are available with equipment, others are not. If it is convenient for a girl to perform the whole range of workouts at home, then there is absolutely nothing wrong with this, 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 elements of training with the same effect.

Contraindications to exercise

Loading can eliminate vertebral displacement and back pain

Back pumping is a complex physical procedure that requires certain skills and effort. These types of loads are contraindicated for women with certain pathologies and disorders:

• period of exacerbation of chronic diseases;
• days of menstruation and pregnancy;
• elevated body temperature, ARVI;
• acute neurological and neurotic pathologies;
• malignant and benign processes in the body;
• displacement of vertebral discs, hernia and protrusion;
• rehabilitation after surgery, injury;
• hypertension 2-3 degrees;
• exacerbation of osteochondrosis.

If you ignore contraindications during gymnastics, the risk of complications increases: injuries, sprains, bruises.

Why you need to work your back muscles

In addition to the banal pursuit of beauty, there are many reasons for regular exercise. By paying proper attention to your back muscles, you can significantly improve your posture. The gait becomes straighter, the shoulders straighten, and the head, as if by magic, rises slightly upward.

Since this muscle group is involved in almost all movements performed in everyday life, with an inflated back it will be much easier to perform various actions. We are talking about squats, bends, body turns and even walking. In addition, the body will acquire smoothness, flexibility and grace, which gives charm to any representative of the fair sex.

Girls and women with well-trained, toned muscles endure pregnancy more easily. They do not suffer as much from lumbar pain and chronic fatigue. Their body can more easily cope with a sharp increase in weight and an increasing load on the skeleton and muscle frame.

Features of training for girls

Diet helps proper muscle formation

To increase the effectiveness of exercises and prevent injuries, it is important to follow these recommendations:

• include hyperextension in the program - weight promotes muscle development, without it it is difficult to imagine beautiful back muscles;
• use basic exercises in the form of dumbbell rows and pull-ups;
• repeat each action at least 12-15 times in 2-5 approaches as your physical fitness improves - multiple repetitions form a beautiful relief and posture;
• start the complex with stretching, and end it with a cool-down, this is the only way to prevent damage and improve blood flow;
• increase the load gradually to avoid overstrain and microtrauma of muscle fibers;
• follow a diet based on proper nutrition to replenish the supply of proteins, vitamins and minerals - without PP, the muscles will not receive the necessary elements;
• exercise regularly, perform exercises according to the developed program, otherwise there will be no effect.

After training, it is important to recover: sleep at least 8 hours, relax and rest. You also need to ensure that you are adequately hydrated, because a lot of fluid is lost during exercise.

For warming up, bending to the sides, turning, rotating the hips and bending the back left and right, back and forth are suitable. Wave-like movements can also be included in the complex. To cool down, lift the body back from a lying position and stretch while bending.

Pre-workout tips

If you only played sports at school, then you shouldn’t give yourself a big load right away. To begin with, you need to start with a few exercises, and over time you can increase the load. Because your muscles gradually get used to a certain load. But if you suddenly feel some discomfort in the muscles, in this case you should reduce the load and rest a little.

It takes several days for our body to get into the rhythm of training. You shouldn’t do exercises when some muscle group hurts; it’s even better to stop doing them for a few days. But if the pain does not go away, you should consult a doctor.

As we all know, sports will help you keep yourself in shape not only physically, but also emotionally. Don't stop there, continue to take care of your well-being and your family.

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A set of back exercises at home

The plank is one of the most difficult exercises

After stretching, you can begin a simple but effective complex to strengthen the muscle. It is most suitable for those who are just starting to train:

• Lying on your stomach. Place your hands behind your head and lift your body as high as possible, keeping your feet on the floor. Repeat 10 times in 2-3 approaches.
• Sitting on the floor. Cross your legs and place your hands behind your back, forming a lock. Turn left and right 25 times in 3 sets.
• Boat. Sitting on your buttocks, straighten your legs and lift them so that the angle above the floor is 45 degrees, stretch your toes up. The head looks forward, and the body is located 45 degrees above the floor. Stretch your arms forward parallel.
• Reverse boat. Lying on your stomach, extend your arms forward above your head. Begin to slowly lift your upper body and legs while keeping your arms straight above your head. Do 20-30 times with a hold of 5-10 seconds.
• Bridge on the shoulders. Lying on your back, bend your knees. Stretch your arms along your body. Lean on your feet and shoulders, lift your pelvis, keeping your back straight and arching at the lower back. Hold for 5-10 seconds, repeat up to 30 times.
• Reverse plank. Lying on your back, lean on your hands and raise your torso so that the joints of your hands are under your shoulders, and the support below is on your heels. Hold for 5-10 to 60 seconds.
• Martin. An exercise taken from yoga. Standing straight, lean on one leg and lift the other, moving your body back and lowering it forward parallel to the floor. Straighten your arms above your head. Together with the raised leg, they form almost one straight line. The face looks down.

The standard set of exercises is suitable for those who do not want to buy additional equipment.

The effectiveness of simple gymnastics will be high up to a certain point. Then you need to include strength training using weights.

The most effective back exercises at home

It is worth emphasizing once again: any work on the muscles begins with warming them up. To do this, do the following exercises.

Exercise No. 1

Lie on your stomach with your hands on the floor at chest level. Gradually bend back, trying to reach your heels with the back of your head.

Exercise No. 2

Sitting on a chair or fitball (remember to maintain your posture), bend towards your knees and lower your arms down. Reach for your feet, try to bend as low as possible. Then return to the starting position.

Exercise #3

Hang on the horizontal bar for about a minute, feeling the spine stretch.

Exercises with fitball

Some exercises can be done on a fitball

A woman can tighten her back muscles at home using fun gymnastics with a ball. To do this, you will need an accessory used in Pilates. The following exercises affect the spinal muscles:

• Bridge. You need to lie on your back on the ball. Now lower your hands to the floor and press your palms together. Feet stand confidently on the floor. You need to stand in this position for 10-20 seconds, then slowly roll off the object.
• Plank. The exercise is easier to perform than the standard version without a ball. Lie down on the apparatus so that only your shins to your knees rest on it. Stand on your elbows in front. Hold the position for 5-10 seconds, gradually increasing the time.
• Leg lift. Lie on your stomach with your hands on the floor. Your hips should touch the ball on the way down. Lift your left and right legs in turn, straightening your neck.

This training accessory will turn training into a fun and exciting process. Exercises can be included in a regular complex.

Anatomy Lesson – Back Muscles

Before answering the question of how to pump up your back at home, you should find out what muscles we are talking about. The muscles in this part of the body consist of several layers.

Conventionally, it can be divided into deep and superficial . To form a beautiful back, you need to ensure that the following basic muscles work:

• trapezoidal - located in the upper back, partially covering the neck, similar to an inverted triangle; responsible for raising and lowering the shoulder blades, allowing you to tilt your head;
• the latissimus muscles (sometimes called the wings) are located in the lower part, slightly extending under the trapezius; needed to bring the shoulders to the body, take part in the pronation of the arms and the respiratory process;
• rhomboid - pass under the trapezoid, starting from the cervical processes, ending at the shoulder blades; are responsible for attracting the scapula to the spine, fixing the scapula in relation to the chest;
• rectifiers are the muscles of the most powerful and longest group, which are located along the lower back; responsible for spine extension, balance, head rotation; help maintain posture.

All these muscles need to be included in the work of those who want to have a beautiful, toned figure. In addition, strong back muscles are a guarantee of health and impeccable posture .

Poorly developed back muscles are one of the most common causes of injury in beginning athletes.

You can train your back muscles at home or in the gym.

In the latter case, it is better to work with a trainer who will monitor how correctly you perform the exercises and help you calculate the required load.

If you do not have the opportunity to consult with a specialist, pay attention to the article devoted to working out the back muscles in the gym “Back exercises in the gym.”

From it you will learn how to build a workout correctly and quickly achieve the desired effect.

Training your back muscles will not only help you make it stronger, but it is also suitable for those who want to lose weight. In the process of pumping the back muscles, fat deposits are burned perfectly.

Work with dumbbells

Strength exercises must be performed in sets several times

To build a beautiful, defined back at home, a girl needs to buy a pair of dumbbells. You should choose a projectile whose weight can be increased gradually - from 0.5 to 2 kg. You need to train with dumbbells 3-4 times a week, doing 3-4 sets and 15 repetitions. At the start, it is permissible to perform 1-2 sets of 10 exercises. Here are the most effective options:

• Bend forward. Standing straight, hold dumbbells in both hands. Bend over, keeping your back straight, exhale and rise up. The heels should be pressed to the floor. This exercise strengthens the muscles of the legs, buttocks and lower back.
• Pullover. Lying on your shoulder blades with your feet on the floor, grab a dumbbell with 2 hands and lift it in front of you with your arms outstretched. Place it behind your head and gradually bring it back. Only this method works the latissimus muscles and the lumbar region, capturing the intercostal fibers.
• Bend forward and to the side. Take the projectile in your left hand and move it slightly in front of you so that it is in front of your stomach. Lean toward your right leg, bending your knees slightly. Keep your back straight.
• Bent over row. The complex activates 90% of the spinal muscles. Standing straight, take a dumbbell and try to squeeze your shoulder blades together. Bend 60 degrees and pull the weight toward your waist, lifting your shoulder blades up. Breathing should be smooth.
• Bent-over one-arm row. To perform the exercise, use a support - a bench or sofa. Leaning your right knee on the bench, lift the apparatus with your left hand. Slowly and smoothly lower back. The blade needs to be brought in as far as possible.
• Raising your arms to the sides. Holding dumbbells, lean forward while keeping your back straight. Spread your limbs to the sides, bending them slightly at the elbows.
• Shrugs. Holding dumbbells in your hands, pull your shoulders up as high as possible. This load works the trapezius.

You can supplement exercises with apparatus with pull-ups on the horizontal bar. But to do this you need to install it at home. To make your first workouts easier, you can use a rubber shock absorber to compensate. It is fixed on the horizontal bar, and its legs are placed in the loop of the device. Grasping the pipe with your hands, they pull themselves up, bringing their shoulder blades together. Then they carefully lower down.

A straight and beautiful back with confident posture is the result of regular training and self-care. At home you can exercise no worse than in the gym. Only a small inventory is required.

Exercises to strengthen the back for girls

Many modern girls involved in sports doubt whether it is worth pumping up their back muscles. The answer to this question is clearly affirmative. Back exercises for girls are one of the most important factors in effective training.

A strong back is the foundation of a healthy body

It is necessary to pay due attention to strengthening the back muscles because:

• they are responsible for the formation of posture;
• you can quickly restore your health during the postpartum period;
• they will help you adjust your silhouette;
• your breasts will look more beautiful with your shoulders back.

Differences between men's and women's workouts

Often girls are afraid to overdo this muscle group and thereby lose their femininity. With the right approach to training, you don’t have to worry about this.

The main differences between workouts for women and men are the emphasis on stretching and the number of approaches. The main rules for effective training for the back muscles:

1. Be sure to remember that you need to repeat the steps 10-15 times. This is the only way you can achieve the desired result.
2. You should not get carried away with deadlifts, as they tighten the lower back muscles. Thanks to this, you can get a couple of extra centimeters to your waist.
3. Don't forget about extensions. They can be performed on the floor or on a bench.
4. Before class, be sure to spend five minutes.

What should the training be like?

Having understood the basic rules, it’s time to start the exercises themselves. You can train in the gym or at home. Everyone chooses the best option for themselves.

On the subject: How to pump up the pectoral muscles on the horizontal bar

First, let's look at back exercises in the gym for girls. Experts recommend that women visit the gym at least 2 times a week.

Pull-ups

Usually girls who are just starting to exercise don’t know how to do pull-ups at all or are bad at it. At first, try to do pull-ups on the bar.

To do this, you should take a wide or medium grip on the bar and squeeze your shoulder blades together. Thanks to pull-ups, the muscles will receive a tremendous load.

Shrugs

This technique is aimed at shaping the trapezius muscles. To perform it, take lightly weighted dumbbells and place your hands along your body.

Then try to raise your shoulders high, but do not bend your arms. At the highest point, hold the position for 5 seconds, then lower your shoulders and repeat again.

Deadlift

Stand up straight, straighten up, bend your knees slightly. Lift the barbell off the floor using a wide grip on the bar.

Bent-over row

To perform this you will need 4 kg dumbbells. Take them from below. The palms should face the face. Bend your body forward to create an angle of 45 degrees. Then raise your arms to the sides. Be sure to ensure that they are level at the elbows.

Hyperextension

To perform it, you need to lie face down on a hyperextension bench and lock your shins. Adjust the height of the bench so that you can perform forward bends by bending at the waist.

There should be no feeling of discomfort. Keep your body straight and cross your arms over your chest. Inhale and slowly bend forward, bending at the waist.

Advice!

The tilt should be done until you feel that the muscles are stretching. Exhale and slowly lift your torso. Return to the starting position and repeat the steps again.

Fitness trainers recommend changing your training program as often as possible. This is required in order to avoid addiction and stagnation. The following back exercises for girls can be performed at home.

Stretching

Helps you improve your posture. Repeat as often as possible. To perform this, you need to lie on your stomach and lift your torso with your arms, and then stretch up and slightly back.

Plank

Lie face down on the floor, keep your back straight, rest on your palms and toes. Stay in this position for 1-2 minutes.

Hip bridge

By doing this exercise, you can stretch your thigh muscles and stabilize your spine. To perform it, lie on your back and bend your legs. Press your feet to the floor. Place your arms along your body and relax.

Squeeze your buttocks and then lift your hips up, lifting your pelvis off the floor. Stay in this position for 2-3 seconds and then lower to the floor.

Lunges

It would seem, how can lunges help make your back stronger? In fact, this exercise is one of the most important for a healthy spine.

To make classic lunges more challenging, try doing them diagonally. This way you will put in more effort, and the result will be much better.

There is a wide variety of back training exercises for girls, both to perform in the gym and at home. Without such activities, you are unlikely to be able to get your body into ideal shape.

Spend 20 minutes daily exercising and your body will thank you. A healthy spine will give you a beautiful gait and a slim silhouette.

Denial of responsibility

The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or for therapeutic purposes. This article is not a substitute for medical advice from a doctor (neurologist, therapist). Please consult your doctor first to know the exact cause of your health problem.

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