Back anatomy
A person is largely made up of muscles. Therefore, it is important to know the anatomy of the back before starting training. The basis of all human skeletal muscles is the back. The whole body rests on the back: hip joints, neck, arms.
The muscles of the body can be layered on top of each other in several layers, therefore the following types are distinguished:
- deep - located closer to the skeleton of the body;
- superficial - removed from the skeleton.
Functional purpose of the spinal muscles
It is generally accepted that the main task of a back corset is to support the body in an upright position. At the same time, they often forget. However, the tasks of the muscle corset are not limited to this. Correct position of the back (posture, stance, neck position), protection of the spine, inside of which the spinal cord is located, from external influences or damage, maintaining the position - all this work, every day, is performed by the muscle corset.
Muscle division into layers
Before you start training, you need to understand the structure of muscles in layers. All of them are divided into external and internal. The external ones are divided into the first layer, the second and the third. Intrinsic muscles consist of deep, middle and superficial layers.
The first layer of extrinsic muscles consists of the trapezius and latissimus muscles in the back. At the base of the second is a diamond-shaped (small and large). The third, more complex layer consists of the serratus muscles of the scapula, infraspinatus, supraspinatus, subscapularis, and teres.
In turn, the internal superficial ones consist mainly of the belt muscles of the neck and head. The middle ones are based on the extensor muscles of the back and the transverse spinalis. The deep muscles consist of the interspinous, intertransverse, lumbar multifidus, suboccipital and levator ribs muscles.
Therapeutic exercises for back pain
Often a person cannot tolerate back pain (musculoskeletal function is impaired, pain syndrome, sometimes the pain radiates to the internal organs). You can cope with simple diseases when your back hurts with the help of special exercises.
Consult your doctor before attempting any treatment at home. A professional doctor will help you create a set of gymnastic or rehabilitation exercises together with other treatment methods.
Forward bends
The legs are positioned slightly wider than the shoulders, the neck is elongated and the back is straight. Raise your hands up, bend down to touch the floor with your hands. Hold the position for a few seconds, feel your legs and back. Get up. For those who have back pain, the exercise is suitable due to muscle stretching.
Quantity:
10-15 reps.
Exercise kitty
In the all-fours position, the legs and arms are placed next to each other. Then the back arches up (convex, as in the image), down (a depression is formed in the lumbar region). This exercise stretches and strengthens the back corset. With its help, wrestlers strengthen their backs along with flexibility.
Quantity:
10-15 reps.
Child's pose exercise
The legs are gently bent until the pelvis touches the heels, from a kneeling position. After your pelvis touches your heels, you need to spread your knees wide to the sides and tilt your pelvis towards the floor until you feel a stretch in the muscles of your back and pelvis. It is forbidden to lift the buttocks from the heels, but it is allowed to slightly round the neck and back. One approach is performed per day.
Quantity:
5-10 reps.
Back strength exercises for girls in the gym
Other muscles of the body are often worked along with the back (legs and arms). This is due to the lack of sufficient time to fully work out the spinal muscles. However, there are effective exercises for training a group of spinal muscles that require little time. You can do this with dumbbells and a barbell. The exercises below will help you figure out how to properly pump your back on the exercise machine.
Deadlift
Straighten your back, relax and lower your shoulders, tighten your abs. Dumbbells in hands, lightly touching hips. Bend your knees slightly, squat down lightly, and push your pelvis back until your upper back is parallel to the floor. It is important to lower and raise the dumbbells along your legs so that the tension on the muscles is correct. To prevent back damage, you should not use dumbbells that are too heavy (it is better to start small and gradually increase the weight). This exercise with dumbbells can be performed at home.
Quantity:
10-15 reps, 3-4 sets.
Bent-over row
The exercise can be performed with dumbbells and a barbell. First tilt your torso forward a little and sit down. We place our feet shoulder-width apart so that the stance is stable. The barbell or dumbbells are taken with a straight grip. Then, they rise as high as possible, while the position of the remaining parts of the body should be rigidly fixed (only the hands work). If you perform this exercise correctly, you can pump up the latissimus dorsi muscles along with the abs and arms.
Quantity:
10 reps, 3-4 sets.
Raising and abducting arms in an inclined position
This exercise applies to training with dumbbells at home or in the gym. Get into the starting position (feet shoulder-width apart, knees bent, lean your body forward). The dumbbells are held in your hands, slightly bent, with a neutral grip. The arms are raised up to a position parallel to the floor, then slowly brought down. The elbow bend is maintained constantly.
Quantity
: 10-15 reps, 3-4 sets.
The exercise is useful because it can be performed at home without dumbbells. You can use plastic water bottles instead. This will allow you to train every day when it is not possible to go to the gym.
When training in the gym, you can ask the trainer for advice by asking the question: How to pump your back with dumbbells at home. Home workouts will help you build better muscles when used in conjunction with exercises at the gym.
It should be remembered that training with a herniated disc or other back diseases is strictly contraindicated. In this case, it is better to consult a specialist doctor. He will conduct the necessary examinations and find the reason why your back hurts.
Back exercises in the gym
Upper block pull
This is one of the best exercises to strengthen your back.
It is performed with a wide grip; the handle can be lowered to the chest or behind the head. Tilt your body back a little, and as you exhale, slowly lower the bar down, bringing your shoulder blades together. Make sure there is no large arch in your lower back. Stop a few centimeters from your chest and freeze for a few seconds, then smoothly return the bar to its original position.
Pull-ups in the gravitron
The Gravitron is a real find for beginners and for those who want to learn how to do pull-ups from 0. Thanks to the counterweight, performing the exercise becomes much easier.
Select a resistance block load (try with half your weight), place your knees on the platform and grab the handle with a wide grip. As you exhale, without inertia, only with the help of your muscles, pull your body towards the bar. As you inhale, slowly lower yourself down.
Perform 2-3 sets of 10-15 times.
Horizontal block traction
Excellent for posture and latissimus muscles.
An exercise with minimal risk of injury, but it should still be performed with due care. Depending on which handle is installed on the machine (V- or L-shaped, rope or wide grip), a slightly different technique is used. With the option shown in the picture, the starting position looks like this: the feet are rested on a special platform, the legs are bent at the knees, and the body is slightly tilted forward. Gradually pull the handle towards your stomach and make sure that your arms are pressed to your body. Keep your back and neck straight and squeeze your shoulder blades together.
Repeat the exercise 10-15 times in 3 sets.
If your gym has a rowing machine, you can use it. The principle of operation is similar, only the legs are also involved.
Hyperextension
The vertebrae are stretched and the lower back is well worked out.
It is important to set the correct height according to your height so that there is reliable support and there is no interference with flexion movements. Place your feet under special bolsters to secure the position. Cross your arms behind your head and exhale, lift your body to form a straight line. Smoothly lower your torso down. Avoid sudden jerks and inertial movements.
Do 3 sets of 10-12 repetitions.
Standing dumbbell raises
Place your feet shoulder-width apart, grab dumbbells and bend your elbows slightly. The body must be straight and motionless. As you exhale, lift the dumbbells to the sides to shoulder level. Hold this position and, while inhaling, gently lower your arms to the starting position. Avoid jerking.
3 sets of 10-15 repetitions are enough.
Do not forget that only regular training can give long-term results. If you're not getting the results you want from exercising, make sure you're not making common mistakes.
Workouts at FitCurves
The loads in FitCurves for each girl are determined based on the level of training and characteristics of the body (presence of fractures, previous operations, illnesses, etc.), each client receives an individual approach and support.
Circuit training lasts 30 minutes and targets all muscle groups, including targeted machines for working the back.
These include:
- "Back press." Strengthens the extensor muscles of the back, has a positive effect on metabolic processes, and serves as a preventive measure for diseases of the spinal column, osteochondrosis, and osteoarthrosis.
- "Chest-back." Strengthens the thoracic and lumbar spine, engages the pectoral muscles, rhomboids and latissimus dorsi.
- “Shoulder press/latt row.” Involves the deltoids, trapezius and latissimus dorsi. The simulator has a preventive effect against arthrosis of the joints, vegetative-vascular dystonia, varicose veins and endarteritis of the upper extremities, strengthens the ligamentous-articular apparatus of the elbow and shoulder joints, and normalizes cardiac activity.
In addition, there are other exercise machines that involve the back to a lesser extent, but have a therapeutic effect.
We pump our back at home
We figured out the question: why pump your back. However, the question: how to properly pump your back at home yourself remains open (what exercises will be effective?). There is a lot of material on this topic on the Internet. However, the back (in particular the spine) is a very important and fragile part of the body, so we have collected only the most proven exercises. So, how to properly train your back muscles at home?
Arm rotation from plank position
Stand in a plank position, but instead of elbows, rest on your palms. Spread your legs slightly to the sides, tighten your lower back and abs to a slight tension. The palm is lifted off the floor, then a circular motion is performed.
Using the plank, we work the lower back, mid-back, abs, and latissimus dorsi muscles in the area of the shoulder blades.
Quantity:
10-15 reps, 2-3 sets per arm.
Swimmer exercise
The swimmer exercise helps to strengthen your back muscles at home without additional equipment. Lie on your stomach, stretch your arms out in front of you, palms down. Then lift your face and upper back off the floor. We pump up the upper back by simultaneously lifting the back and legs as high as possible. Quantity:
10-15 reps, 4-5 sets.
Strengthen your back with push-ups
Lying push-ups are the most popular exercise without sports equipment, allowing you to pump up your back muscles at home. Good for strengthening the spine. Works your back and chest at the same time. Often, the trainer advises girls to train their backs with push-ups.
During the exercise, the abdominal muscles tense, which leads to tension in the back. Thus, it works well on the lower back. Also, the latissimus dorsi muscles are worked at home without additional equipment. Back push-ups, like other muscles, can be trained quickly.
Place your palms on the floor, bring your legs together and stretch them back. Bend your elbows and lower yourself until your elbows are bent at a 90-degree angle. Then, straighten your arms. By performing this exercise regularly, you will quickly pump up your back with push-ups.
Quantity:
10-15 reps, 3-4 sets.
Anatomy of the back muscles
When choosing a training program for the back, it is necessary to take into account the anatomical structure of the man’s muscles. After all, we train our backs not just for a sporty figure, but to improve our health.
The muscles of the back have huge volumes: from the shoulder blades and neck to the pelvis. The most important area where all muscle fibers are attached is the spine. And the muscles themselves are divided into deep and superficial muscles of the lower part.
Lat
Latissimus dorsi muscles. In the gym you often hear “pump up our wings,” which means we are talking specifically about the lats. These are the most trained muscles, they are able to form a V-shaped figure for a man. They work in various exercises for the back with dumbbells, pull-ups, and push-ups.
Trapezoid
Trapezoid, complex structure of muscle fibers. They control the shoulder blades, which are responsible for movement of the head and neck. This muscle group is actively involved in pull-ups, push-ups, rows, any movement of the shoulder blades, as well as tilting the head to the sides.
Spinal extensors
The erector spinae muscles are the structures that support the spine. They are located starting from the very top of the back to the bottom point. Extensors can be strengthened with hyperextension, deadlifts, and simple forward bends with weights, while developing overall body strength by increasing muscle density and volume.
Diamond-shaped
Diamond-shaped ones are located on top under the trapezium. They have a diamond shape and work by bringing the shoulder blades together and moving them back. Strength training for this group consists of pull-ups with a reverse grip, pulling dumbbells or a barbell to the stomach.
Teres major muscle
The teres major muscle of the back is located under the largest muscles. As a rule, it works together with the “wings”, so any exercises for the lats involve this muscle group in the work. But since it is responsible for pulling the arms up and back, pulling them towards the body, you can add doing a lying pullover.
Using exercise machines to train your back
Some people have various back exercise machines at their disposal. With their help, it is possible to organize proper training. In this section of the article you will get the answer to the question: How to properly pump your back on a simulator
so as not to rip it off.
Also, what exercises to do
to get maximum results.
The main rule of any training
Training will be beneficial only if the athlete adheres to the following rules:
- Training should be regular. so that the body gets used to the stress;
- The increase in loads should be gradual (a sharp increase in load will lead to injury);
- Before training, be sure to do a warm-up to warm up your muscles.
It doesn’t matter whether you train your back muscles at home or in the gym under the supervision of a trainer - always remember these rules and follow them.
What equipment to use for training
There is a myth: If you use expensive modern equipment, your training will be effective. For some, a crossbar is enough for training, while others need professional training equipment.
Pull-up exercise on the bar
A universal exercise that is widely popular among men. The exercise is popular due to its versatility. You can use it to pump up your biceps. When you pump your abs, your oblique abdominal muscles become stronger.
To perform this exercise, you need to hang on the bar by your hands. Then bend your elbows until your chin rises above the bar. Thus, on the horizontal bar, the athlete lifts himself using the muscles of the back, arms, shoulders and forearms.
Quantity:
5-10 reps, 3-4 sets.
Home training program
Workout #1
Bent-over dumbbell rows are one of the most effective compound exercises for building the lats. Works each half of the back, while the stronger half does not “help” the weaker.
Bend your legs slightly at the knees, lower your body with a curved lower back 90 degrees, and take dumbbells in your hands. With your elbows pointing upward, lift the dumbbells strictly along the plane of your body to the peak of the shoulder blades, and then slowly return to the starting position, stretching the muscles.
Classic pull-ups are a basic exercise for all times.
Hang on the bar with an overhand grip (fingers pointing away from you) so that your palms are slightly wider than your shoulder joints. Stretch the bar up until your chin is level with it, then lower down, fully straightening your elbow joints.
An important nuance: your thumbs should not wrap around the bar, otherwise the load will be partially redistributed to the biceps.
The one-arm dumbbell row is a great isolation exercise for finishing off your muscles at the end of your workout.
Starting position:
- One leg is a supporting leg, the other rests on the plane with a bent knee.
- The dumbbell is in the hand on the side of which the leg is straight, the second hand is in support, the palm is under the shoulder joint.
Technique:
- Keeping your back with an arched lower back parallel to the floor, pull the dumbbell up strictly in the same plane with your torso until maximum contraction of the muscle.
- Return to starting position.
Workout #2
Deadlift is considered the best basic exercise for working the back, as well as the buttocks and hamstrings. The dumbbell deadlift option is great for beginners and girls. Before performing this exercise, a good preliminary warm-up and warming up of the muscles is required.
Initial position:
- Standing position, back arched at the waist.
- Feet shoulder-width apart, knees slightly bent.
- Hands with dumbbells are lowered in front of you.
Technique:
- Slowly bend over until your body is parallel to the floor. The dumbbells should be fairly close to the body.
- Return to the starting position, fully straightened.
Close-grip pull-ups are the basis for deep work on the lower part of the lats. They are performed similarly to classic pull-ups, with the only difference being that the palms are placed on the bar much closer to each other - the tips of the thumbs should touch.
Hyperextension at home will serve as an excellent isolating element to finish the workout. This exercise can be performed without a special simulator. For this, a soft sofa or other dense surface is suitable, on which it will be comfortable to place your legs and pelvis. And if you wish, you can purchase a power bench, which will be useful for many more exercises.
Task: to allow the body to move up and down freely, and to fix the legs. From this position, with your palms placed on the back of your head, with your back arched, lower yourself to the lowest point, and then, without jerking, raise your straight back as high as possible.
Is it possible for a man to pump up his shoulders on his own?
You can train your shoulders in the gym using barbells and exercise machines. However, not everyone can regularly visit the gym, asking questions:
- How often should you train at home?
- What and how best to pump up your back muscles?
- Is it possible to combine training of other muscle groups with the back in one day?
How many times a week do you train?
How many times a week you need to pump your back is up to everyone to determine for themselves. If you train your back in the gym, the optimal frequency is 2-3 times a week. This frequency of training is due to the fact that back training in the gym takes place under additional loads (back training with kettlebells and other exercise equipment). The men's gym has a lot of additional equipment.
Back training at home is usually done in a more gentle manner. The most common stretching exercises performed are back exercises and push-ups. Sometimes, at home they train their back with a barbell. Therefore, you can do workouts at home a little more often than in the gym (3-4 times a week).
What to pump your back with?
For greater benefits from training, back exercises are often alternated with other muscle groups. For example, you can train a wide back with your legs or arms. Sometimes they combine the back and shoulders in one workout. If you have a barbell or crossbar, such training is easy to organize. However, the question: what to pump your back with remains open.
When choosing a barbell for home, pay attention to the thickness of the bar. It should be such that you can completely wrap your arms around it. Then back training with a barbell will be enjoyable. It will be pleasant to play sports.
When combining your back and shoulders in one workout, you need to remember that most back exercises simultaneously work your shoulders. Especially exercises on the simulator. You can find a lot of equipment in the gym for girls and men. Therefore, everyone can choose what to pump their muscles with.
Back training at home - recommendations
To acquire a pumped-up back in the shortest possible time, you must take into account the following nuances:
- Before training we warm up. This could be running in place, jumping rope, joint gymnastics (like at school).
- We gradually increase the load through weight, number of approaches and repetitions.
- You need to train at least 3 times a week, but not every day. Include exercises for all back muscle groups in your training program.
- Nutrition plays no less important role than the training itself. Give preference to protein products: fish, lean meat, cottage cheese, eggs, protein. But we cannot exclude the carbohydrates contained in cereals. Eat food in fractions - 4 - 5 meals a day, otherwise proteins will not be absorbed and muscles will not grow.
- You need to sleep at least 8 hours a day. It is during sleep that growth hormone is produced, muscles grow and recover.
- At the end of the workout, we perform several stretching exercises.
Now we know that it is possible to create a beautiful, sculpted back, but only with effort, motivation and regular exercise. There is no need to use all the exercises in your work; learn to perform several of them correctly, and then after a couple of months replace them with others. This way the muscles will not get used to it and will be constantly under stress, and this is already a step towards excellent results.
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