Back muscle training at home: exercise program. Relaxation and stretching of muscles after training

In order to train the back muscles, it is not necessary to visit the gym. Traditional exercises can be performed at home according to the above instructions.

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The training of the back muscles is considered the main factor in the future development of beautiful muscles. The back corset is involved in almost every basic exercise. In its own size, this muscle group takes the 2nd position after the muscles of the legs. How do you need to train your back? What exercises to choose?

Tonic back muscles: homework training

Tonic muscle training:

Lie on the floor, spread your hands to the sides. Tighten the cervical muscles, pull socks to yourself. Stay in stress to 10 seconds. Repeat no more than 5 times.
Lie on the roller with your back, put your hands behind your head. Coize, fix the position for 3 seconds. Repeat up to 10 times.
Sit on the heels, raise your hands up. Belie yourself slowly forward, take your forehead to the floor surface, stretch your arms forward. Transfer part of the weight of the whole body to your head. In this position, be approximately 30 seconds, increase the load gradually.

Stand on your shoulders and nape. Stand so for 30 seconds. Perform up to 7 approaches, given your own well -being.
Sit on a chair get your hands by the head, bend and strain. Stand so for 5 seconds. Perform up to 5 repetitions.
CoizeAlso lift your arms up your feet. Locate for about 10 seconds. Make 7 approaches in total.
Lie on the stomach. Take a inhalation in a hurry, with the help of the spinal muscles, rise, you can only help with your hands. Then bend, you need to hold your breath. The legs should be straight and slowly rise with your hands.

Stand in the “fours” pose, learn the wall with your palms, keep your back straight. Wake your back, fix the position for 10 seconds. Make a few approaches.
Lie on the stomach, put your hands parallel to the body. Raise the body, try to hold your hands over the floor. Stand so about 10 seconds. Repeat the exercise for back muscle training At your discretion.
Lie on your back, bend your legs, beat your back. Make sure that the hands are straight, and the emphasis was laid on the shoulders with his head. Tighten for 10 seconds, make 5 repetitions.
Complex exercise. Lie on your back, grab your arms with your hands, bend your legs, bend in the back. Keep the body in a voltage of 10 seconds. Make 5 repetitions.
Lie on your back bend your legs think the body in the backPull your leg up. Fix the position for 10 seconds. Make 5 repetitions. Repeat the exercise on the other leg.

Take your knees, beat the body back. Take the ankles in your hands. In this position, stay 10 seconds. Make 5 repetitions.

Training of long back muscles at home

Hyperectstension. The exercise needs a simulator. Place it on it so that the rollers below are above the feet. The body, at the same time, should close the pillow on the simulator to the hips. Cross your hands behind your head, straighten your body, make sure that it does not have any bends. Lower your body so that a minimum stretch occurs in the back area. Get down as much as possible, return the body to its original position. Repeat this exercise for long back muscle training A maximum of 20 times not more than 5 approaches.

Tilts using a bar. Stand exactly, bend your knees a little. Take the bar in your hands. Make a forward tilt so that your body is parallel to the floor surface. For the exercise, do not take a much large bar, since the entire load can switch to the back muscles of the hips. Perform the exercise 10 times. Repeat it in 4 approaches. If you want to get the best result, do the exercise sitting. Take the bar less by weight. Make 5 approaches in total, each 15 times.

"Dead thrust." Put the bar in front of you. Take it so that the bar is almost near the legs. Take the bar shoulder -width apart, even a little more. Sit down slowly, crowning your back, lift the bar. In this case, tighten the spinal muscles. Lower the bar. When you perform the exercise, try to stand vertically. During execution, use only the long deep muscles of the back. To increase muscle tissue, perform 6 exercises in a row. Make 4 sets.

Pulling up. Take the crossbar so that you are comfortable. Do not touch the floor with your feet, straighten the body. Pull up so that the chin touches to the crossbar. Stay in this position for a few seconds. Get down, repeat the exercise again. Perform movement 10 times. In total, you need to make 5 approaches.

The rod of the rod is to the chin. Straighten the body, take the bar wide with your hands. Dilute your elbows around, raise the bar to the chin, linger in this position for 1 second. Then lower the bar to the floor. Perform the exercise 15 times. Make 5 approaches in total.

Trapezoidal back training at home

Exercise with a bar. Use the average grip, the shoulders should not be involved in work. Pull the bar to the chin, and raise the elbows up so that they are parallel to the tops of the ears. In order to pump up the top of the trapezoid, hold the bar at the top for several seconds. If you are a beginner, we advise you to use dumbbells for trapezoidal muscles of the back, since with the help of the bar you cannot immediately use the trapezoidal muscles, only the shoulders.

Shurs with dumbbells - These are the most effective exercises that allow you to work out trapezoidal muscles. There are a lot of implementation techniques. You can take a bar or weight, get straight or sit down, use a narrow or wide capture. Place the dumbbells along your own torso, do not take them forward. Before raising the projectile, dilute the shoulder blades to the maximum. So that your joints are not damaged, not injured, do not rotate. During the exercise, focus only on raising dumbbells up, then down.

Cutting traction using a narrow grip. To perform this exercise, take dumbbells or use the simulator. However, the ideal option is E-Z vulture. If you do not have such a bar, apply the usual option. Raise, then lower the bar slowly, control your own movements. Tighten the muscles when lift the bar. Enjoy your shoulders during the exercise.

Twins with dumbbells. In this exercise, also use your shoulders (deltoid muscles). The exercise can be performed in a standing or sitting position, bending a little hand. Damage your hands to the sides so that they are located parallel to the floor surface. At the very top, place the wrist so that they are located lower than the elbows.

Shurs with a bar in front of you. This exercise is considered fundamental. It is thanks to him that the trapezoidal muscles will develop faster. The implementation technique resembles the technique, like the first exercise. They differ only in the burden that you will use. Put the bar in front of you. There should be a distance of 50 cm between the legs. Raise the bar with traction. The shoulder blades must be reduced, shoulders are straightened, your hands are relaxed. The bar must hang on the hands. Squeeze your shoulders, wait a couple of seconds, slowly lower the shell.

Shurs with a bar behind his back. This exercise is more difficult than the previous option. Although it is performed almost identical. Stand up, place the bar for you. Make the shoulder blades, get your hands back. Take the bar in the palm of your hand, then raise it. Relax your hands a little, raise your shoulders, raise the bar up. In this position, linger for a second, return to the original position.

The shraga is lying. Take a lying position. Start lifting the light weight first, increase it over time. Lie on the stomach on a bench with an inclination so that the palms hang freely. Take dumbbells in the palm of your hand, make sure that the back is even. Slowly squeeze your shoulders, raise your weight with your hands, return to the original position. When you lift dumbbells, take a breath, exhale - exhale.

Inner muscle training

This training for training of the inner back musclesperform as follows - if you can’t do a certain exercise to the end, then repeat it several times, then continue to perform the next exercise. If everything comes out right away, complicate the training a bit.

Stand straight. Put your hands on the waist. Put your legs together. Close your eyes for 30 seconds, try to stand motionless. If you cannot do this, repeat the exercise again.
Stay in the same position. The feet should be on the same line. Put your right leg forward so that the heel is near the toe of the left leg. In this position, try standing for 20 seconds. Change your legs, repeat the exercise again.
Continue to stand in the position, as in the first exercise. Raise a little heel, stand on the socks. Wait so about 30 seconds.

Stand straight. Lean forward as much as you can. Put your hands on the waist. Repeat this exercise 8 times.
Get up like in the second exercise. Slowly and without leaving the place, start to make tilments on the sides. In each direction, make 8 inclinations. Make sure that the swings are light, not very deep. Change your leg, repeat this exercise.
Put your hands on the waist, close your legs. Raise your right leg, get out of this position for 30 seconds. Do an exercise with your left foot.
Put your legs nearby so that the socks are on the same line. Raise your right leg a little forward. Raise your hands up, doing it through the sides. Combine your palms. Perform this exercise 6 times, then share the same thing, but with your left foot.
Climb your socks. Make sure that your legs remain closed. Raise your right leg, get out of this position for 10 seconds. Do the exercise with your left foot.
Lay the rug on the floor. Stand on it. Make the turns around the body, but leave the rug, then again stand on it. Place your hands on the waist. Perform the exercise 8 times in the left side, then 8 times to the right. If you feel that you are dizzy, then fix your eyes during the execution at some point, make less turns. In order to complicate this exercise, stand on socks, fold the rug.
Stand on socks, keep your legs together, put your arms on the waist. Stay in this position, try to move only your neck. Turn your head around, then raise your head up, lower your head down.

Thanks to this set of exercises, you can work out the inner muscles of the back. You can fulfill them without even having experience in a sports direction.

Romboid muscle training

Connect the shoulder blades, stand evenly. Take dumbbells, bring the shoulder blades closer to each other. Perform this exercise 15 times. You can make it in several approaches.
You will have to do the exercise on the horizontal bar. Using this training, you will work out rhomboid spinal muscles. You will imitate pull -ups on the horizontal bar, using the rod of the bar to the chest. Therefore, if you regularly visit the gym, do not refuse this exercise.

Traction in inclination using dumbbells. Make a lunge of the left leg. With your left hand, lean on your knee. Take the dumbbell in the other hand, bend, and then extend your hand with the tool. Repeat the exercise 20 times. Perform it by changing your hand. The most important thing in this exercise is to perform movements so that the load is laid on the shoulder blades.
Exercise for romboid muscles of the backperform slowly. You should feel how tension appears in the rhomboid muscles. To better use small and rhomboid muscles, squeeze out. During each push -ups, linger in a tense position for a few seconds. You can strain the shoulder zone harder.

We also offer a basic exercise for rhomboid spinal muscles:

Stand up or sit on the floor. Straighten your back.
Lower the chin a bit.
You will need to take the shoulder blades back.
Then, slowly, tighten the back muscles, bring the shoulder blades together (to the maximum).
Stand in this state for about 5 seconds.
Perform 10 times.

Training of the broadest back muscles

Each training of the broadest back muscles includes classes that pass On the horizontal bar. There are several options for the exercise, in each only the size of the capture changes. The perfect distance - the hands are width more than the width of the shoulders. Thanks to pull -ups, you will improve the strength of the shoulder girdle, tighten your back. For execution, any horizontal bar is suitable, even the one that is in the yard. Want to make a load more? Attach special tears. Or use the disks from the bar. They can be tied to the belt using a durable cord.

Basic and complex exercise for back muscle trainingcounts deadlift. With the help of exercise, the back muscles will grow proportionally. It can be performed by those people who want to make the body more fit. The exercise is popular among beginners and even experienced athletes, since there is a general development of the muscle frame. But, if you have muscles that are a little “behind” development from others, pump them with local exercises.

Following exercise for the broadest back muscles - Carrying with a bar during inclination. A wonderful exercise where the target muscles use it, but it is better to choose it with professional athletes. If you also want to try to perform this exercise, take dumbbells instead of the bar.

The exercise is considered ideal for the back the traction of the vertical block. With it, you can build the broadest spinal muscles. During the execution, you will work in full amplitude, load the target muscles to the maximum. If you perform it simultaneously with pull -ups, get the effect much faster.

During the exercises, observe the technique of their implementation. You can even ask the coach. At home, various videos from the Internet will help you. They may have comments and recommendations from specialists. They will tell you how to perform exercises correctly.

Back muscle training with scoliosis

On the back

Press your back to the floor surface. Remove your hands over your head, turn your palms inside. Stretch your fingers on your feet. Pull your arms and legs around. Relax. Perform the exercise several more times.
Do the exercise "Bicycle". Raise your legs up so that they are perpendicular to the floor. Bend your knees, start moving your legs, imitating a bicycle ride. Move forward, then backward. When you can master the exercise, add twisting. Put your hands under your head, put your elbows on the floor. When you lift the body, the elbows should only be deployed. Raise the torso, turn it, reach the knees - right to the left, left to the right. Exercises for back muscle training With scoliosis, you need to perform several times.

The simplest and most effective exercise is considered "Scissors". If you are a beginner, lift your legs, as in the previous exercise. Drive your legs around. Repeat the swings up to 6 times. Perform only 3 approaches.

On the stomach

Stretch your legs and arms to the sides, then relax. Do the exercise in total 6 times.
Exercise "Boat" Helps to align the spine. Pull your arms forward, stretch the socks too and tighten. Raise your body with outstretched arms, then raise your legs. Balanced the body, remaining on the stomach. Do not hold your breath, then relax, lower your body to its original position.

Distent your elbows around, close your palms. Put your forehead on your palms, stretch your legs so that they are parallel to each other. Make movements by simulating the swimming "Brass". Relax. Repeat the exercise.
Remove and spread your legs, then hands, remaining lying on your stomach. Start as the previous exercise. Spread your hands around to be at the shoulder level. Closure your legs, squeeze each other. Remove your hands over your head, connect. Spread your legs around. When you perform the exercise, body, arms and legs, hold over the floor only the stomach should lie on the floor.

Standing

Put your legs wide apart, straighten your back. Raise your palms to your shoulders, start rotating your hands forward and backward. Make sure your posture is even.
Raise your legs around, reach the ceiling. Stand on the tips. Slowly sit down, lower the body down. Try not to protrude the buttocks, keep your back evenly. Do not strain your knees, you should not hold your breath. Slowly, very smoothly rise up. Repeat the exercise several times.

Back muscle training with a spinal hernia

Place a soft pillow under the stomach. Make your hands on your back. Raise your head. Also lift the chest with your shoulders. Loose for a couple of seconds. Take the original position. Gradually increase the duration of the exercise for back muscle training with a spinal hernia.
Stay on your stomach. Extend your hands, put your head. Then raise your hands one at a time. Raise the opposite legs at the same time. In the times of each rise, fix the position for a few seconds.
Perform the exercise on your back. Raise your legs, bend them. Raise a little pelvis with the body. You have to get a bridge. Locate in this position, then relax, sink to the floor.

Turn over on your stomach. Place your hands under the chest. Raise a little bent legs, lower them.
Get on your feet and hands with the pose of the “fours”. Raise your left leg and at the same time your right hand. Fix the situation. Repeat the movement with the other foot, hand.
Do not leave the previous pose. Raise your legs alternately, freeze for a few seconds during each rise in the limb.

How to relax your back muscles after training?

How to relax the back muscles after training:

Lie on the floor with your back. Combine your legs, try to relax the whole body. Move footsteps in different directions at the same time. Work with the entire bottom of the body, do not tear the buttocks from the floor.
Press the body to the floor surface. Try to shake your head a little, turning in different directions.
Make it swaying the feet in different directions. Turn your head at the same time. Make swaying your head and legs synchronously.

Raise hand upBend, grab your elbows with your palms. Make your hands and at the same time with your body. Do an exercise with a large amplitude. Make sure that there are no sharp turns of the body.
Turn over on your stomach. Bend your hands, place in front of the face. Put your head in the palm of your hand, put your feet on socks, start shaking your heels.
When to end the previous exercise, turn on the side. Bend your legs, stand up slowly. Do smoothly swaying on each side for 2 minutes.

Stretching of the back muscles after training

Important after back muscle training perform stretching. Basically, it can be divided into 2 types: stretching after performing traction and stretching after easy exercises.