Exercises to pump up the back muscles of a girl at home. How to pump up a girl’s back muscles at home and in the gym. Exercises without weights

Strong legs and pumped up buttocks in girls are indicators of a trained body. But in order to boldly wear dresses with an open neckline in the back and hold your head high, you need to pump up your back and shoulder girdle. The impeccable shape of the biceps and deltas of Michelle Obama or Jessica Biel is an example of how wonderful outfits look on proportional figures.

There are other reasons that encourage you to choose a set of exercises for pumping your back at home and start modeling your body. Rows, crunches and bends:

1. strengthen connective and bone tissue;
2. improve the mobility of the wrist, shoulder and hip joints;
3. prevent the development of osteoporosis;
4. increase the percentage of dry mass.

Strong muscles keep the shoulders turned and straighten the posture, making the person appear taller and the figure slimmer.

The proposed 30-minute workout for the back muscles at home includes safe techniques that can correct aesthetic problems. They work the muscle mass, including:

• trapezoidal;
• diamond-shaped;
• lats;
• erector spinae;
• double heads of hands.

Start with sit-ups.

1. Lie down and clasp your straightened hands together.
2. Tightening your core muscles, helping yourself with your hands, lift your shoulders off the floor.

Make the practice more challenging by trying to lift all your limbs at the same time. (8x3).

Rotations for posture correction

1. Sit down and cross your feet.
2. Connect your hands, place them behind your hips and then turn your body.
3. Straighten your back, pause, return to IP.
4. Duplicate the movements for the opposite side 10x3.

The reverse pelvic bend perfectly stretches the abdominal and thigh muscles, aligns the spine.

1. Sit on the floor, bend your knees, firmly fix your feet.
2. Leave your hands in a free position.
3. Tighten your buttocks and abs, lift your pelvis as high as possible, align your body in a line.
4. Hold yourself at the top for a couple of seconds and slowly lower down (12x3).

Complication: in the position at the top, extend one foot at the top and hang in this position 10 seconds (6x4).

Soaring bird

Back training at home for girls involves performing practices to improve coordination and relieve muscle spasms.

1. Get on all fours, rest your hands on the floor.
2. Tighten your abs and pull your stomach towards your spine.
3. Now point your left limb back, right hand forward.
4. Soar in "flight" for 5 seconds.

Repeat for the other side. To complicate the technique, stay on weight 2 times longer.

Side plank

A girl’s practice focusing on her forearm will help her to pump up her back at home.

1. Lie on your left side, rest your body weight on your elbow, rest on your toes or the arch of your right foot and align your body in a string. Make sure that your elbow does not stick out from behind your shoulder.
2. Stay in this position for 40 seconds.

Repeat 3 times. At each workout, increase the time by freezing up to 2 - 3 minutes.

For ultimate load bend at the waist and lean on the palm of your straight arm, while raising and lowering your leg.

Top best exercises with dumbbells to strengthen your back

Pumped muscles with equipment in your hands improve your posture and strengthen your muscle armor.

Unilateral bent over row

Pumps up the muscle mass of the back, straightens the shoulders and relatively loads the spine.

1. Take the projectile in your right hand, go to the bench.
2. Place your left bent knee on it, and rest your free hand against the edge of the support.
3. Lower your hand with the apparatus down and perform lifts with your elbow moved to the side. Focus on actively working your shoulder blades.

Repeat 15 times and change hands. Do 2 more sets.

How to pump up a girl’s back by pulling weights to the belt

1. Stand up straight, take dumbbells in your hands, bend your knees.
2. Bend your upper body parallel to the floor, feel the tension in your lower back and hamstrings.
3. Pull the dumbbells vertically toward your stomach. Hold for a moment, then lower yourself as low as possible to stretch the deep muscles.

Remember that the angle of inclination determines the working area of ​​the back. If your back is horizontal to the floor, your lats will receive the target load. If the deflection is not deep enough, the shoulder girdle is pumped. Optimal consider the angle to be 45 degrees (12x3).

Breeding shells while sitting and standing

1. Sit on a stool with your feet together.
2. Bend over, lower your hands with dumbbells along your shins.
3. Bend your elbows, turn your palms towards each other.
4. Bring your shoulder blades together and spread your arms horizontally.

Do the same from a standing position. Bend forward, lower your arms with weights, then spread them to the sides and back. Complete 10x3.

Exercises for the upper back for girls at home

Exercise No. 1

1. Pick up weights weighing up to 5 kg.
2. Tilt your body while moving away left leg back and pull the shells to your chest.
3. Make 20 movements and change limbs.

Using a support or floor will help pump up your back at home and strengthen your triceps.

Exercise No. 2

1. Hold the projectile in your right hand and with knees bent reach towards your left foot.
2. Straighten up, push it up and repeat.

After 12 times, change hands.

Exercise No. 3

1. Take an even position. Hold the dumbbells with your palms facing forward.
2. Bring them to your shoulders, align your hands on one straight line, lower (12x4).

Exercises for the upper back at home for women in video format:

There are no special tips on how to pump up a girl’s back in nature. Conversations about how to improve posture and not increase the volume of the latissimus dorsi muscle relate more to ballet than to strength training. So if you desperately don’t like developed muscles, and by “pump up” you mean something like improving posture or getting rid of fat, it’s better to turn to other means other than strength fitness. If relief and volume are not taboo, you can use time-tested techniques.

Back muscle exercises in the gym and at home

To pump up their backs in the gym, girls usually use approximately the following complexes:

• pull-up on the horizontal bar;
• traction upper block to the collarbones (or to the top of the chest);
• bringing the lower block to the waist in a sitting position;
• exercises with free weights - rowing barbells and dumbbells to the belt, pullovers.

At home, there are not many options left - a horizontal bar for pull-ups and all variations of bringing the barbell to the lower abdomen in an inclined position. The first movement is considered basic, and it is worth learning to perform it, even if it is not easy. Some people replace the pull-up exercise in the gravitron - it helps to work the lats and improve posture, but, unlike classic version, does not engage the center of the body, and is not a prevention of lordosis.

The principle of how to pump up back muscles in girls is not much different - you need to perform up to 12 approaches per muscle group with working weight, and add muscle fatigue. For beginners, it is easiest to use classic modes - no more than 8-12 repetitions per set.

Various tricks on the topic “losing weight on the back and getting rid of the sides in gym“usually end with high-repetition training. But with a sufficiently weak technique, it can be dangerous for thoracic spine, and for shoulder joints, as it is performed in a swinging manner without sufficient control. In general, it is worth abandoning experiments of this kind until the technique is developed.

Is it necessary deadlift for a girl to pump up her back? In the case where there are no health contraindications to its implementation, and the technique has been developed, it will help increase muscle mass and volume. But in this case we are talking about a classic movement with good technique, and not about the Romanian deadlift, in which the emphasis is shifted to back surface thighs and buttocks.

Important: if you have osteochondrosis or spinal curvature, a number of movements may be contraindicated. Bent-over rows are replaced with the same movements, but from a lying down position face down on a straight line or incline bench. Pull-ups are possible, but swinging and kipping should be completely excluded.

Pump up your back without pull-ups

In women's training, everything usually comes down to the beginner's inability to perform this very movement. Many consider it physiologically inaccessible, but this is not entirely true. Beginners can learn to do pull-ups and do it straight wide grip.

It is important to approach mastering the movement gradually. You should start with the “parallel” or “Australian” version, gradually progressing to negative and full pull-ups.

Is the upper block thrust full replacement pulling up? No, because it doesn't work transverse muscle press. However, even by working out only in simulators, you can significantly improve the shape of your muscles, gain strength, and prepare yourself for more complex movements. Participating in certain sports - tennis, swimming, exercises - will help girls pump up their backs. sports acrobatics and gymnastics.

For those exercising for health reasons, it makes sense to supplement work in the gym with at least general developmental lessons in the pool in order to achieve their goal faster and with the least amount of wasted energy.

Your back is the core and frame of your body. It includes a huge number of muscles that need to be developed and periodically loaded with work to correct posture and create beautiful figure generally. Back training has a number of additional benefits, such as: visual narrowing of the waist, increasing physical strength, prevention of scoliosis, radiculitis, osteochondrosis, increasing tone and daily activity, getting rid of fatigue and developing flexibility. The exercise technique on how to pump up a girl’s back is easy to learn on your own, so if you don’t have time to go to the gym, you can train your back at home.

What muscles does the back consist of?

They are divided into two groups: deep and superficial . The first ones consist of:

1. Transverse spinous muscles (provide movement of the ribs). In turn, they include: rotator cuff muscles, multifidus muscles and semispinalis muscles.
2. Extensor muscles (provide movement of the torso). These are, first of all, the longissimus and iliocostalis muscles.
3. Belt muscles.
4. The erector spinae muscle (the strongest and most important because it holds the body upright).

Rotator muscles are divided into cervical and lumbar rotators. Thanks to them, we can rotate our head or body accordingly. The multifidus muscles are involved in lumbar extension. The iliocostalis is attached to the entire spine and ribs; she's like longissimus muscle, responsible for the “straightness” of the spine.

Muscles responsible for posture

Superficial muscles are, first of all:

1. Latissimus muscles (“wings”). They perform all kinds of hand movements.
2. Quadratus muscles lumbar region- are responsible for bending the body to the sides.
3. Rhomboid muscles. Regulates the movements of the shoulder blades.

Superficial also includestrapezius muscles. They are involved in the movement of the shoulder blades, head and neck.They are often called simply “trapeze”because they have a similar shape. The trapezium is divided into upper, lower and middle parts. But during intense training, it is the upper one that is most clearly visible. When you stoop, the upper part is constantly under tension, hence the nature of constant headaches. This is also why it is very important to do exercises to achieve a straight posture.

Simple back exercises that a girl can do at home

To get your posture in order, we shake your back using the “base” of the most useful exercises. These include “swallow”, “boat” and “bridge”. And in order to build muscles, you should do weight training exercises. Taken together, this is a powerful tool for aligning posture, the result of which is beautiful back and shoulders, thin waist, spectacular breasts.

Bridge exercise with emphasis on the shoulder blades to pump up your back

Why is the “bridge” referred to as basic exercises? It is aimed at developing deep muscles, relieves pain and tension from the spine. But do not forget that before any “base” you need to warm up to eliminate the possibility of injury. To warm up, perform several approaches of rotating your torso; bending to the sides, jumping, and squats will be useful.

Technique for performing a bridge with emphasis on the shoulder blades:

1. Lie on your back as shown in the image: legs bent, resting on your feet and shoulder blades.
2. Place your arms exactly along your body.
3. As you exhale, gently lift your body, trying to bring your pelvis up as much as possible.
4. Hold the pose for a few seconds.
5. As you inhale, slowly lower your body and after a short pause, repeat the exercise.

Number of approaches: 3 x 20–25 repetitions.

"Bridge" with emphasis on hands

For beginners, this exercise can be a difficult test of flexibility. But don't worry, after a few practices you will succeed. If you are afraid of getting injured, use a fitball as a support.

How is a hand-supported bridge useful? It effectively acts on the extensor muscles, strengthens them and tones them. Prevents displacement of the vertebrae and the development of scoliosis and osteochondrosis. The “bridge” can be performed from a lying position on the floor or from a vertical position (more advanced level). Choose the option that is comfortable and accessible to you now.

Who can do this exercise? The bridge is useful for girls and women of all ages to prevent diseases associated with spinal curvature.

“Bridge” from a lying position:

1. Lie down comfortably, bend your knees and place your feet on the floor.
2. We bend our arms at the elbows, place our palms near our shoulders with our fingers pointing towards ourselves.
3. As we exhale, we rise, straightening our arms and legs as far as possible. We try to bend evenly, without a strong bend in the lower back.
4. If you have good level flexibility, try to straighten your legs to the end and push your chest forward, expanding it further.
5. As we inhale, we carefully lower ourselves, starting to place ourselves not on the top of the head, but on the top part backs.
6. We repeat the bridge 3-4 times, slowly, and monitor how we feel.

Video: How to stand on the bridge. Exercises for flexibility

“Bridge” with fitball:

1. Lie on your back on a fitball.
2. Throw your head and arms back, rest your palms on the floor.
3. As you exhale, try to lift your body and follow the recommendations described in the previous version of the exercise.
4. As you inhale, carefully return to the fitball.
5. Do the exercise 3-4 times.

Technique for performing a “bridge” with a fitball

“Pro” level - “bridge” from a standing position:

1. Standing on straight legs, we raise our arms up, stretching our whole body behind them.
2. Slowly bend backwards in stages, bending your knees slightly.
3. Gently lower your hands to the floor.
4. We hold the position for a comfortable time.
5. To stand up, we transfer our body weight to our toes, we can bend our knees slightly more, and we stretch our pelvis forward and up. At the end, hands go up.
6. We rest and you can repeat the exercise.

Do this exercise only if you are confident in your abilities and correct technique.

Video: How to do a bridge from a standing position

Tighten your back at home - an effective boat exercise

The “boat” trains your back, abs and shoulders at the same time. This exercise improves blood circulation, strengthens the spine and, among other things, promotes its straightening, and also reduces pain in osteochondrosis. The main advantage is the ease of implementation and the absence of requirements for special gymnastic training:

1. Lie on your stomach with your arms extended in front of you.
2. Connect or leave your straight legs hip-width apart.
3. As you exhale, raise your arms at the same time, chest and legs. The stomach remains on the floor. Try to keep it in a slight tone all the time, do not rise as you inhale, inflating your stomach.
4. Stretch your arms and legs and freeze in the boat position for a couple of seconds.
5. As you inhale, relax.

Optimal number of approaches: 5–7 times.

The “boat” is a special exercise for the female body. It allows you not only to strengthen your back muscles, but also to make your hips more elastic, reduce your waist size, create sculpted abs and normalize the premenstrual cycle.

The “swallow” exercise will help strengthen your back.

The super-exercise “swallow” acts on several back muscles at once: extensors, latissimus muscles, deltoids. If you want to further develop your back with dumbbells, then the swallow is an excellent muscle preparation. There are several options for the exercise: from a standing position, from your knees, with a ball. All of them are based on the ability to maintain balance. In this way, the muscles of various parts of the body, including the back, are tensed, an even posture is formed, and the spine is straightened. Small muscles involved in stabilization are included in the work, which in standard exercises work rarely or little.

1. Standing on a flat surface, extend your arms up.
2. Lift one leg off the floor and begin to bend over so that your arms and that leg form one straight line at all times. Look in front of you, gradually moving your gaze downward to make it easier to maintain balance.
   
3. Fix the pose in a position where your arms and legs are still in line; ideally, it should be parallel to the floor.
4. After 8-9 seconds, change legs.

Number of approaches: 4 per leg.

The “swallow” with emphasis on the knees is a simple variation of the classic “swallow”. Here, the muscles of the back, abs and buttocks are also trained at the same time, but maintaining balance is much easier. The exercise is perfect for beginners.

1. Get on your knees and lean on both hands. Your wrists should be under your shoulders, your knees under your buttocks.
2. Extend your left leg and right arm parallel to the floor.
3. Pull them in opposite directions and at the same time slightly upward.
4. The pelvis and stomach do not collapse - maintain a strong center.
5. Hold the pose for 15–20 seconds and repeat the exercise on the other arm and leg.

Perform 3-4 “swallows” on each side.

“Swallow” with fitball:

1. Take a gymnastic ball in your hands and lift it above your head.
2. Lift one foot off the floor and begin to bend over, keeping your body, arms, and raised leg in line. Hold the position in which your body and arms remain slightly above parallel with the floor.
3. Stay in this position for a few seconds and return to the starting position.
4. Repeat on the other leg.

Perform 4 repetitions on each side.

"Swallow" with gymnastic ball More actively engages the upper back. When performed, blood circulation and general well-being of the body improve, plasticity and flexibility develop.

Back exercises with additional weight: using dumbbells

To activate muscle growth, you need to perform back exercises with iron and constantly increase the load in the future. Only with the help of additional weight can you significantly change the shape of your back. If your goal is not only to straighten your posture and strengthen your muscles, but to create a figure like the girls from the fitness bikini category, then dumbbells should be yours best friends! Consider a set of exercises with dumbbells.

Raising arms to the sides

Required equipment - two dumbbells.

1. Feet shoulder-width apart, knees slightly bent. Bend over until almost parallel to the floor.
2. Your arms with dumbbells should remain vertical in front of you, but your shoulders should be toned: do not allow the dumbbells to freely pull them down. Elbows slightly bent.
3. As you exhale, raise your arms out to the sides so that they are at the same level as your shoulders, but not higher.

Number of approaches: 3–4, 10–12 repetitions.

Dumbbell row on the knee

To work the lats and deltoid muscle, do dumbbell rows with emphasis on one knee. This exercise requires precise technique, try to perform it as statically as possible: the only movement is pulling your arm up from the dumbbells.

1. Choose a comfortable support - a chair or bench.
   
2. Place the knee closest to the support on it, and grab the edge of the support with your hand.
3. Take the dumbbell in your free hand.
4. IMPORTANT! Don't arch your back!
5. As you exhale, begin to lift the dumbbell upward, bending your elbow.
   
6. As you inhale, return your hand to the starting position.

Number of approaches: 3, number of repetitions: 10–12.

Double Dumbbell Row

To the benefits this exercise can be attributed good load and safety. Most of the back muscles are under tension, but few joints are involved. This type of deadlift replaces several exercise machines at once and can be performed at home.

1. Lean your body forward about 45 degrees and bend your knees.
2. Bring your hands with dumbbells down in front of you.
3. Exhale as you lift the dumbbells, moving your elbows back.
4. Inhale as you return the dumbbells to the starting position.

Deadlift on straight legs

Straight-legged barbell or dumbbell rows are also called deadlift. At home, dumbbells are most often used; there is no significant difference between the first and second (both are excellent for this exercise). However, when rowing dumbbells, it is important to monitor their location in space. They should be on the same level - that's one, and parallel to the floor - that's two. In this case, the lower back is being worked.

1. Imagine that two dumbbells are one whole. Take them in both hands and place them at the same level in front of your hips.
2. The knees, despite the name of the row, should remain slightly bent so that you do not injure the ligaments.
3. The back is straight, the gaze is directed forward.
   
4. As you inhale, lower your arms with the dumbbells down, without squatting, but only tilting your body. If flexibility allows, bring the dumbbells to the middle of your shins. If your back rounds or your knees bend before this position, stop at a higher point.
   
5. After a short pause, raise your body as you exhale to a vertical position.

Required number of approaches: 3–4, number of repetitions: 10–12.

This exercise will be the most effective for pumping up the trapezius muscles. We do 3 sets of 10 repetitions. However, girls should not overuse shrugs, as they can create an excessively massive upper back.

1. Hands with dumbbells are extended along the body on the sides of it.
2. Only your shoulders work: lift them up - exhale, lower your shoulders - inhale. The movement is similar to a normal shrug.

None circular movements We do not allow it, this can lead to injury, follow the technique!

Straight posture will restore health to your body. Frequent workouts will strengthen the muscles not only of the back and lower back, but also of the abs, hips, and legs. Include the described exercises in your home workout program today to look 100% tomorrow.

The specificity of the female back lies in the fact that the result of the process of pumping up the corresponding muscles should not be so much a significant increase in muscle mass on a given part of the body, but rather an aesthetic, relief appearance of the back muscles. To do this, you should remove fat from your back, slightly increase muscle mass on a given part of the body (it won’t work out very well due to the physiological characteristics of these muscles) and increase the relief. In order to clarify how to pump up your back muscles, you can specify that strength and cardio exercises are used for this. The first ones are performed with the maximum possible load in the form of dumbbells and other devices, and cardio - to increase relief, is performed the maximum number of times, but with light weight.

You can do strength training one day, cardio another, and rest on the third. Power training back exercise can be done in the gym or at home using an expander, dumbbell and horizontal bar (if available). It is believed that dumbbells are intended for the arms, but this is not entirely true and you can clarify how to pump up your back with dumbbells. To do this, you need to position your torso horizontally to the floor, but slightly at an angle. At home, you can use two stools: the first one is supported with one hand, and the second one is supported with the knee. Take a dumbbell with maximum weight in your free hand. In this position, the dumbbell is pulled by hand to the lower back using the force of the back muscles, while the shoulder blade should work. After performing the exercise with one hand, the operation is performed with the other, but changing the emphasis to the other knee. If it is not possible to do more than 10 push-ups, this means that the weight is taken correctly, but the number of such push-ups in one approach should be close to 10 and be at least 6.

The question often arises: “How to pump up your back at home if you don’t have dumbbells?” Many apartments have small horizontal bars or crossbars, which are often located in the openings between the walls. This kind of horizontal bar can be used for push-ups. At the same time, the back muscles are also pumped up, but it is necessary to have a wide grip and place your head behind the horizontal bar when lifting, that is, touch the back of your head, not your chin. When using push-ups on a horizontal bar to pump up your back, it is more difficult to regulate the weight, but as a rule, many girls will not be able to do push-ups with a wide grip more than 10 times. An expander can also be used to pump up your back at home if it is tight. How to properly pump your back with an expander? To do this, you need to sit on the floor on your buttocks, stretch your legs, take the expander in your hands by the handles, and hook the middle of it to the soles of your feet. In this position, you need to press your hands to your lower back using the force of your spinal muscles and make sure that your shoulder blades move and work.

If as a result strength exercises the muscles begin to ache, which means that they are growing and the necessary task has been completed, but this does not exclude the possibility of their relaxation. The most the best way How to relax your back muscles is to massage it. It would be great if such a massage was performed by a loved one, who at the same time could check the effectiveness of the training. Massage is also a way to activate metabolism, which has a beneficial effect on both muscle growth and fat burning.