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In the gym, provided a correctly designed training program, a person will be able to not only normalize his weight, but also strengthen the muscle corset that holds the spinal column in the correct position.

Back pumping, in order to avoid injury to the athlete, should be carried out under the supervision of an experienced fitness trainer who can control the technique of performing the exercises, their sequence, as well as the correct choice of working weight.

What is meant by back pumping?

Back training in the gym in the vast majority of cases is aimed at:

• Visual expansion of the back . This goal is relevant for both men and women. A wide back adds brutality to a man’s image, making a man larger, more massive and wiry. Visually increasing the area of ​​the back helps girls achieve an hourglass figure, while making the waist narrower and the buttocks more voluminous.
• Increased muscle definition on the back . Increasing the relief, strength and strength of the muscle fibers on the back is necessary not only for the visual transformation of a person’s figure, but also for maintaining his health. Only with strong muscles can a person avoid back problems, pinched nerves, inflammation, tension, and vertebral displacements, accompanied by attacks of acute pain.

A correctly designed back training program involves alternating basic and isolation type exercises. Basic loads increase the total mass of muscle fibers, while requiring the use of additional weights (dumbbells, barbells, weights, etc.).

When performing isolating or special exercises, the work is aimed at one specific muscle group. The use of scales in this case is optional.

The importance of doing the right things

With the correct preparation of a training program for pumping up the back, the athlete will be able to achieve the desired result in the shortest possible time (on average, in 1-2 months of regular training, subject to an optimal initial body mass index).

He will also be able to avoid serious injuries, recovery from which may require a complete absence from the gym for several months or even years.

When drawing up a lesson plan, it is recommended to adhere to the following basic principles:

• start the workout with a warm-up (exercises to prepare the cardiovascular system for further training, warming up the muscles and joints), and end with a cool-down (stretching exercises and restoring heart rate);
• when drawing up a training program using the “split” system, you should pump your back no more than once a week, and when using the “full-body” approach (complex exercises that involve the muscles of the whole body within 1 workout), this amount can be increased up to 4 times per week week;
• in the absence of recent spinal injuries (less than 6 months from the date of injury) and serious back diseases, the majority of the athlete’s training should be occupied by basic exercises that simultaneously strengthen several groups of spinal muscles.

How to avoid mistakes at the very beginning of training

Both beginning athletes and professionals can make mistakes. The difference is that the first group has many more of them. The general thing is that they all affect the effectiveness of training.

Beginners most often “sin” the following:

• ignore program development;
• forgetting about the meal plan;
• neglect rest between classes;
• perform exercises incorrectly;
• do not study the rules for using simulators;
• They ignore breathing techniques, warm-up and cool-down.

As a result, even after a month of intensive training and visiting the gym 4-5 times a week, there is no visible result. The beginner becomes disappointed and eventually reduces his sports activity to “nothing.”

How does women's back training differ from men's?

Back training in the gym by men and women has a number of significant differences:

• Women's training should include more cardio loads, unlike men's, which requires the maximum amount of strength exercises. This circumstance is due to the tendency of the female body to store fat in order to be able to bear and give birth to a healthy child at any time;
• performing repetitions as part of male training to pump up the back should imply that the athlete reaches the limit of his physical capabilities, while the female body will stop the girl in advance, thus preserving strength in case of a sudden need to participate in the fertilization of the egg;
• due to the fact that a man’s back muscles contain a larger number of fibers, it is recommended to train them with exercises with maximum weights, with repetitions of no more than 6. Girls should perform loads according to the scheme of 3-4 sets of 12-15 repetitions in each;
• It is much more difficult for women to pump up their upper body than for men, due to the greater concentration of strong muscle fibers in the lower part of the female body. To achieve minimal strengthening of the back muscles, girls will need at least 2 months of regular back training.

Complex for correcting posture

Back muscle complex

In cases where the posture does not show strong signs of deformation, it can be corrected independently with the help of physical exercises.

1. We start standing, holding dumbbells. We perform arm raises through the sides up and back. We do no more than 40 times in total.
2. We take a sitting position, dumbbells in our hands again. We put our hands in front of our chest. Your hands need to be placed behind the back of your head by raising your arms up. You need to sit up straight and not tilt your head. Do up to 20 repetitions.
3. The position is the same as in the first exercise, only hands to shoulders. Just look straight, back straight, raise your arms up and return to the first position. We perform it only 40 times.

The gym instructor should monitor the execution technique and make adjustments if necessary, then the ideal result will be achieved.

Number of repetitions and sets of back exercises

The correct number of repetitions and approaches in back exercises is the key to the effectiveness of the training. These indicators must be calculated individually by a fitness trainer, taking into account the athlete’s initial data, his state of health, physical fitness, and the regularity of sports.

Professionals in this matter use basic rules:

• if the athlete’s training regimen involves a progressive increase in working weight, there should be no more than 14 approaches within 1 workout. It is necessary to count the total number of approaches, regardless of which muscles the load was aimed at working. In this case, the duration of rest between them should be no more than 3 minutes. It is advisable to limit the number of repetitions to 9;
• if the athlete’s training scheme is based on a progressive increase in maximum muscle contraction, the number of repetitions within 1 workout can reach 20. To increase the effectiveness of the training, the rest time between repetitions should be a maximum of 2 minutes. The optimal number of repetitions in this case will be 5-7.

An incorrectly determined number of repetitions and approaches can lead to the athlete quickly getting tired and incorrectly distributing the load across the back muscles, thereby increasing the risk of injury.

Intensive complexes for weight loss

The basis of intensive training is to reduce rest time as much as possible (you can eliminate it altogether) and avoid downtime, during which the “fat-burning” (pulse) zone falls through. The number of repetitions in the exercises changes, super- and giant sets are performed.

In addition to the random number of repetitions in sets, the time spent training in the gym changes. For example, on the first day the training takes 30 minutes with warm-up. And every subsequent day in the gym you should add 10-15 minutes.

An important aspect of intensive training is to take into account the capabilities of the room and approach planning sets based on them. Because it is difficult to carry out a super set in a busy hall. Accordingly, it is worth focusing on basic exercises that work the maximum possible number of muscles per approach.

We offer examples of exercise sets for 3 training days.

Complex No. 1

Performed in a super set for maximum effect. Rest between sets – no more than 25-30 seconds.

Go:

1. Warm-up – 5-7 minutes.
2. Dumbbell bench press – 10 repetitions.
3. Bent-over barbell row – 14 times.
4. Rest.
5. Bent over arms with dumbbells – 15 times.
6. Smith machine squats - 12 reps.
7. Rest.
8. Dumbbell press while sitting on a bench at an angle – up to 15 times.
9. Pull the barbell to the chin - to the maximum.
10. Hitch.

After the circle there is a rest for 3-4 minutes, then the circle is repeated. Within 25-30 minutes you can do 4 such circles.

Complex No. 2

The exercises are performed one after another, like a giant super set. The training time increases to 35-40 minutes. Rest between sets – 1-3 minutes.

Begin:

1. Warm up.
2. Jumping with dumbbells on a platform – 10 times.
3. Head pull-down – 12 reps.
4. Exercise Burpee (Burpee) – 15 repetitions.
5. Deadlift – 12 reps.
6. Press in the Hammer machine - to the maximum.
7. Rest.

You need to perform 5-6 such circles, then cool down.

Complex No. 3

The complex is represented by three exercises in a set. Perform one after another, rest between sets for 1-2 minutes. The total training time has been increased to 45 minutes.

Let's get started:

1. Warm up.
2. Bench press sitting on a bench at an angle – 15 times.
3. Squats with a bar – 12 reps.
4. Bar row to the chin – 10 repetitions.
5. Rest.
6. Hyperextension – 15 times.
7. Exercise Burpee (Burpee) – 14 repetitions.
8. Lunges with dumbbells - 10 on each leg.
9. Rest.
10. Pulldowns of the upper block to the chest – 10 times.
11. Hanging leg raises – 15 reps.
12. Twisting - to the maximum.
13. Hitch.

During the workout, perform 3-4 laps. Rest between them for up to 4 minutes.

Warm-up

The optimal warm-up duration is 5 – 7 minutes. During this time, the athlete will be able to warm up the muscles, ligaments and joints, as well as accelerate blood circulation and lymph flow.

The most effective exercises for preparing the body for subsequent stress are:

Workout for girls in the gym with dumbbells

Basic exercises with dumbbells are considered one of the most effective exercises. They will be able to ensure full preparation of the muscles for the upcoming increased loads. These include:

1. Lean forward. We start only with a straight back, the shoulder blades must be connected. While holding this position, you need to slowly bend over. Don’t forget about breathing: when you inhale, we bend, and when you exhale, we rise. The entire foot should be on the floor.
2. Lateral bends. The dumbbell should be in front of you somewhere below the navel. We tilt in both directions at least fifteen times. If necessary, you can bend your knees. But the back remains only straight.
3. Pullover. You need to lie on your shoulder blades, then take a dumbbell in two hands and lift it to chest level. We keep our arms bent at the elbows. We bend our arms back and return at the same pace.
4. Dumbbell row. Affects the entire back. To do this, we always keep our back straight, in this position we tilt by about 45–60 degrees, and finally we need to pull the dumbbells towards ourselves. Don’t forget that your shoulder blades must be retracted and your breathing is even.
5. One-arm dumbbell row. The principle of the exercise is approximately the same as in the previous one. But it’s just done under slightly different conditions. You need to stand point-blank on a bench or chair. One hand rests on the knee, and the other holds a dumbbell. The second foot must be on the floor. Breathing is smooth and calm. When making an effort, we exhale forcefully.
6. Shrugs. To perform this exercise, take a dumbbell in each hand and at a slow, calm pace begin to raise your shoulders.

When all of the above movements are performed with ease, this is a signal that it’s time to move on to something harder. As soon as this thought comes from the very first workout, we move on to pull-ups. We work with a taut stomach and without sudden movements. If this option seems easy, do a head pull. As you exhale, you need to pull your body towards the trapezoid and come into contact with it. Having completed the exercise for the first time, you can understand that it is quite difficult. When performing pull-ups, do not overdo it. You need to do no more than 4 approaches a maximum of twelve times.

Effective exercises for girls to pump up the back muscles in the gym

Pumping your back in the gym will be most effective if the training program includes exercises such as:

Strengthening complex for back muscles

Before you start performing this complex, you need to make sure you have dumbbells. Sometimes they come in handy.

1. We start with simple inclinations. To do this, there are dumbbells in your hands. We bend over and raise our arms. We repeat all this about 30 times.
2. Let's complicate things a little. We kneel down, hold dumbbells in our hands and place them on our shoulders. At the same time, we align the right arm up and the left leg back. We do the same with the other side. The exercise is performed no more than 50 times in total on both sides.
3. The situation is the same as in the previous stage. Only hands up now. You need to lean forward as slowly as possible. In addition, we sit on our heels. Then we return to the beginning. We perform the exercise 30 times. It trains both the back and the abs.
4. Lie on your stomach, arms along your body, palms down. You need to raise your head and shoulders above the floor and try to bring your shoulder blades together. Repeat 15 times for 2-3 approaches.
5. We stand straight, bring our shoulder blades together and take dumbbells in our hands. They should be to the sides, slightly bent at the elbows. You need to bring your arms to your body and close your shoulder blades, and then return to the beginning. Do no more than 30 repetitions twice.

The weight of the burden should be small so as not to accidentally injure the shoulder joint. Also, weight must be selected individually, depending on the capabilities of the body. The complex must be performed in the gym, under the supervision of an experienced trainer who will point out mistakes.