Exercises for the back, posture of women, for osteochondrosis, scoliosis, hernia. Training with and without dumbbells at home

In modern life, everyday, financial, and personal problems greatly affect the nervous system and physical condition of people. Regular sports and physical exercise are necessary to restore strength and relieve stress.

It is not always possible to visit gyms and fitness clubs. An alternative to expensive sports centers is to practice back exercises at home.

Why is it important for women to train their back?

Strong back muscles mean a healthy spine and correct beautiful posture .
This is one of the largest muscles in the body, training which will allow you to burn a large amount of subcutaneous fat.
Exercise helps increase the body's overall energy expenditure.
Trained back muscles form the standard silhouette of beauty .

Sports equipment for back training at home

There are a lot of different exercise machines in fitness rooms and sports fields that will help you train your back muscles. But there are situations when there is simply no opportunity to visit a sports club. There is a way out of this situation. Effective training can be done at home with minimal equipment: a mat, a pair of dumbbells and a fitball.

If you take heavier dumbbells, you can also build up muscle mass. For many girls, it is important to have not only an impeccable figure, but also a strong, healthy body.

The effectiveness of self-training

Many are frightened by the inappropriateness of working out at home, arguing that it is unlikely to be productive and a simple waste of time. But trainers with many years of experience claim that home training is no worse than professional training if performed correctly and in compliance with the regime. Hard training with a gradual increase in weight, carried out in the gym, is appropriate only for athletes with a minimum of two years of experience and bodybuilders.

Following simple rules and recommendations will help you achieve noticeable results:

Mandatory warm-up before starting training. Warm muscles are less susceptible to traumatic injury and subsequent discomfort.
During the main training, it is necessary to alternate the same number of approaches of 15 repetitions with short breaks , gradually increasing their number. When acquiring the ability to feel every muscle and the strength of its tension, it is recommended to give all your best to complete exhaustion.
Human muscles are capable of remembering constantly repeated loads and stop responding to them, so it is necessary to develop several sets of training programs and periodically alternate them.
The ideal frequency of exercise for pumping up the broad muscle is twice a week. It is not recommended to do this more often, because restoring muscle mass is no less important than the training itself, and doing it less often will not achieve visible improvements.
Maintaining water regime . It is necessary to constantly maintain water balance in the body, replenishing fluid lost during training. Drink little during exercise.
Balanced diet . To pump up muscles, all meals must be properly planned, half of which should be complex carbohydrates and 30% proteins. Consume fat in the form of fish products, vegetable oil and nuts. It is forbidden to snack during training; it is imperative to eat a nutritious meal an hour before and after training. Don't overeat! I advise you to read the article about what you need to eat to grow muscles and also what to drink to stimulate the growth of muscle tissue.

Exercises in the “lying” and “sitting” positions

To avoid injuries and sprains, back exercises should begin with muscle stretching. To do this, you need to lie on your stomach, point your arms along your body. Next, you need to smoothly lift your body with your hands, trying to do this as high as possible.

If this exercise is easy for you, then you should try another one, which is called “box” . Its difference is that the legs should be bent at the knees and when lifting the body, try to reach the toes of the feet to the head, which is thrown back.
The next exercise for the back muscles is also very simple. It is called "flexible back" . To perform it, you also need to remain lying on your stomach. Extend your arms straight. The head should be lowered and looking down at all times. As you inhale, you need to raise your arms parallel to the floor, trying to lift your chest and shoulders. You cannot lift your feet off the floor.
Another exercise that is performed in a lying position is based on raising the hips. The starting position is exactly the same as in the previous exercises. Cross your arms and place your face on them. Next, you need to raise only your legs, starting with your shins and ending with your hips. This is very difficult to do. And at first the exercise may not work. Then you just need to strain your legs, trying to lift them. Tension should be felt in the buttocks and lower back.
Another exercise “torso rotations” for the back muscles is performed from a “sitting” position. The legs should be crossed, the arms should be pulled back and in the lock position. You should turn your body either left or right. This must be done by turning to the maximum possible angle. Tension should be felt in the spine and lower back.

Is it possible to pump up your back at home without iron and what exercises will help with this?

If you don’t have dumbbells, and there’s no way to get them anywhere, then you can use water bottles that have handles. It won’t be so convenient with them, but if you have a goal, you have a desire, then this shouldn’t stop you.

If you only have a horizontal bar and parallel bars at your disposal, and you don’t feel like swinging with water bottles, then I advise you to read the article on how to pump up your back on the horizontal bar. There I gave an example of a program that does not require any equipment other than a horizontal bar and parallel bars.

Even if you don’t have a horizontal bar or parallel bars nearby, you will only be able to see a wide back in your dreams. Or you can just imitate it. To do this, you just need to spread your elbows wider and do not lower them under any circumstances. Many schoolchildren successfully use this method and do not see anything wrong with it.

Exercises with dumbbells

Exercises with dumbbells are very effective. They contribute to the formation of correct and beautiful posture, and also help to pump up various muscles.

The first exercise is called the deadlift. They are aimed at strengthening the muscles of the back and buttocks. Feet should be placed shoulder-width apart and slightly bent at the knee joints. The back should be straight and the body tilted forward. You should take a dumbbell in each hand. The stomach is pulled in as much as possible. The abs play a very important role in this exercise. Next, straighten your arms to the sides, elbows should be directed upward.

The starting position for the next bent-arm row is exactly the same. Only the arms are pressed to the body and bent at the elbows. You should slowly straighten your elbow joint, moving your arms with dumbbells back. This way you not only train your back muscles, but also strengthen your triceps.

Another very effective and common exercise with dumbbells is performed from a straight stance and is called “straight row” . Hands with dumbbells are lowered down. You need to smoothly bend forward to form a right angle. Your knees should be slightly bent. In this way, unwanted injuries can be avoided.

Simple and effective exercises for the back

The back requires special attention, as it is the support for the whole body. The health of the entire body depends on the condition of the back, but attention is paid to it when pain and fatigue make themselves felt.

It is necessary to regularly strengthen the muscular system with back exercises.

To continuously train, you can exercise at home. There are a number of training sessions for the back muscles.

Lumbar crunches

The exercises are similar to the manual therapy method used by doctors, but lumbar twists are performed independently, without outside help:

The workout begins with a lying position on your back.
The right leg should be pointed to the left and bent at the knee.
The left hand holds the right knee, the right hand should be placed on the floor in an outstretched position.
While performing the exercise, you should try to press your back tightly to the floor so that your shoulders touch it.
The knee held by the hand should also touch the floor.
Repeat the same thing, pointing your left leg to the right.

Do the exercise 5-6 times.

Stretching on a fitball

Fitball is very popular nowadays for performing various health, preventive and sports exercises. Periodic exercise on a fitball helps burn fat, relieves pain, and relieves fatigue. Fitball is of great help for problems with the spine.

Exercises:

Lying as comfortably as possible on your stomach on a fitball, you need to place your hands on the floor shoulder-width apart and, working with your hands, move forward so that the ball does not end up under your knees.
The body should take a straight horizontal shape.
To maintain balance, you need to use your back muscles, but keep your neck relaxed.
Next, tighten your abs, with your legs in a straight position, raise your hips, resting your feet on the ball.

You need to start with 5-6 repetitions, increasing the number up to 12 times. Exercise strengthens the spine.

Keeping your legs static

A simple but necessary exercise. Relieves leg fatigue, improves blood circulation, increasing blood flow to the back, reduces pain in the spine and lumbar region.

To perform the exercise, you need to take a lying position, raising your legs up, resting them, for example, on a wall or on a chair, without straining them.

Deadlift

The deadlift exercise for developing back muscles can be easily done at home.

The psoas muscle and extensor spinae are worked:

To perform it, you need to stand up straight, with dumbbells in your hands, and bring your shoulder blades together.
The position of the legs should correspond to the width of the hips, the back bent at the waist, hands with dumbbells should be held along the hips.
Taking a deep breath, without bending your knees, lean forward so that the slope is parallel to the floor (a little higher is possible).
Hands with dumbbells should be kept slightly away from your shins.
Exhaling strongly, take the original position and bring your shoulder blades together.
Dumbbells should be of medium weight to easily control your back work.

Exercise "prayer"

For training, you will need a block simulator, which you can easily install at home, or take a rubber shock absorber and attach it to the crossbar:

You need to take the forked handle of the machine, throw it behind your head, and kneel at a distance of one step from the machine.
As you exhale, squeeze your abs, direct your chest toward your pelvis with your abdominal muscles (twist your body to the bottom).
The neck is not subject to pressure; it moves in harmony with the entire body in one straight line.
When twisting, you must simultaneously exhale strongly and squeeze your abs.

This exercise most effectively affects the abs.

Pelvic lift

The technique of lifting the pelvis in a supine position is one of the effective exercises for the muscles of the buttocks, helping to round the shape in this part. You can master the technique without difficulty. It is recommended to train in non-slip shoes. Initially, it is planned to train for 15-20 minutes, gradually accustoming the body to the load.

Performance:

After a 5-minute light warm-up, lie on your back, having prepared a training mat in advance.
The head and body should be pressed to the floor, arms extended along the body.
The knees must be bent so that the tips of the fingers almost touch the heels. In this case, the entire foot should be pressed to the floor.
Having taken the required position, you can begin to lift the pelvis.
It is necessary to reach the maximum height, without raising your head, shoulders, or arms from the floor.
You need to raise your pelvis, resting on your full foot; you can’t do it on your toes.
Having reached the maximum lifting of the pelvis, it is advisable to hold for 3-4 seconds, then return to the original position.

When performing the exercise, you should feel a feeling of tension in the pelvis and buttocks.

After a few lessons, the pelvic lifting technique can be performed with dumbbells and a barbell. Hands with dumbbells should be on the pelvic part so that there is no pressure on the stomach. It is not recommended to make sudden jerks; there is a risk of injury.

Swimmer exercise

This exercise makes it possible to evenly distribute the load throughout the body. The training technique involves working the muscles of the entire surface of the arms and legs, including the back muscles associated with the spine.

Performance:

First position. Having laid out a gymnastic mat, take a lying position face down, point your arms forward and bend your back. The toes of your straight feet should touch the floor.
Second position. You need to press your chin to the floor, your hands in the first position, your gaze should be directed to your hands. Next, you need to raise your right arm up (not very high) simultaneously with your left leg to an identical height. After holding for 3-4 seconds, repeat the same thing, working with your left arm and right leg.
Third position. It is necessary to repeat the arm-leg movement several times, trying not to touch the floor with your limbs and, if possible, achieve maximum synchrony in the movements of the arms and legs.

Wall-supported arm raises

Back exercises at home include the wall-mounted arm raise technique, which is also often used in physical therapy. The exercise is effective in strengthening the upper back.

Back exercises at home include the technique of raising your arms while leaning on the wall.

It can be performed not only at home, but also at work (it helps a lot after a long period of immobility):

To perform, you need to stand with your back to the wall, resting your head, shoulder blades, and buttocks against it.
The distance between the foot and the wall should not exceed 30 cm.
The hands must be raised up with the back side to the wall, bringing them to ear level (starting step), then, without lifting the body from the wall, they must be directed higher, keeping the elbows pressed to the wall.
By joining your arms raised above your head, you can return to the starting position.

Don't miss the most popular article in the section: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video lessons.

Exercise with fitball

Exercises with a fitball are very beneficial for your back. In order to strengthen the spine, there is a very good exercise at home.

The ball should be placed close to the wall.
Next, lie on it with your stomach so that your legs rest against the surface of the wall.
The body should be raised and lowered again.
To make the exercise more difficult, you can raise your legs higher. The tension should be felt in your lower back. There is also a corresponding load on the buttocks and thighs.

Squats with fitball

Warm-up

Before starting the exercises, it is recommended to stretch your body for a few minutes. Warm-up is necessary primarily to prepare the respiratory tract and central nervous system for basic exercises. Warming up the body is especially recommended during the cold season.

There are 3 types of warm-up:

motionless (static);
moving (dynamics);
chaotic (ballistics).

Types of warm-ups:

Static warm-up is designed to strengthen the limbs and tension the muscular system.
Dynamic warm-up involves repeating the same movements at a slow pace.
Ballistic warm-up involves chaotic movements.

The most popular is dynamic warm-up. The main thing is not to spend a lot of energy warming up the body so that the main exercises are easy. It is absolutely not necessary to start your warm-up with running; you can limit yourself to skipping rope or jumping in place.

Exercise "cat"

After all the exercises are completed, it is correct to finish the workout by relaxing the muscles. This will relieve tension and normalize the body's pulse.

You should kneel, resting on the palms of your hands.
The head is lowered down, the back is round. Then slowly raise your head and bend your back as much as possible.
Next, sit on your heels, lower your face down again and round your back.

When can I expect results?

The speed at which you achieve results depends on how you not only train, but also eat.

Yes, a large share of success depends on nutrition. You can fidget with a dumbbell in front of a mirror for days on end, but if at the same time your nutrition is like that of a sick sparrow, then you can forget about a wide back once and for all.

I wrote about how a strong and independent man should eat here.

And a lot depends on your recovery. If you sleep well, if you don’t have stress that will lead to terrible and terrible catabolism, then your muscles will grow much more willingly.

If you do everything correctly, you will be able to see the first hints of muscles within a month.

Training program

In order for the training to bring quick and good results, you need to correctly calculate your strength and the number of exercises performed. This will help you pump up your back muscles at home in the shortest period of time. There is a certain training program that should be followed in the early stages.

Perform the stretching exercise for 5-7 minutes;
“Flexible back” as many times as possible;
Perform the hip lifting exercise as many times as possible;
“Turns of the body” 10 times in each direction for two or three approaches;
“Deadlift” 8 - 10 times in one or two approaches;
“Bent-arm rows” 8–10 times in one or two approaches;
“Direct pull” 8-10 times in one or two approaches;
“Exercise with a fitball 10-15 times in one or two approaches;
Perform “Cat” for 5-8 minutes.

In the first month, two workouts per week will be enough. Later, when the muscles get used to it, the number of exercises should be gradually increased to 4-5 times. Gradually, the pace needs to be increased. The muscles themselves will require additional load . As a result, classes should have a “to failure” principle. This is when the exercise is repeated as many times as possible.

This is how Chinese schoolchildren are taught correct posture.

How to do exercises correctly

Any physical exercise performed without instructions from a trainer requires compliance with certain rules:

First of all, you need to correctly navigate the timing of the exercises . Here opinions are divided. Some consider early morning the most optimal time. Others lean toward the evening hours (4-6 p.m.). Training time depends on your physical condition. The body must not be tired in order to fully devote energy to physical activity during classes. If the time is chosen, it is not recommended to change it throughout the entire training course.
Classes last at least 45 minutes , of which 10 minutes are devoted to warming up the muscles.
The frequency of exercise should not exceed 4 times a week (exercises every other day). Everyday activities can greatly deplete the body.
If possible, it is advisable to conduct classes in clean air (on the balcony, in the garden). If this is not possible, it is advisable to train in a spacious room with plenty of air.
It is recommended to exercise at home on your own only if you have experience training under the guidance of an instructor.

Important! You should not do exercise on a full stomach. Doctors warn: in order to avoid dysfunction of the cardiovascular system, exercise should be carried out 6-8 hours before bedtime.