Many think of how to make the back and hands is stronger, to strengthen muscles and to give to the body the attractive look. If firmly to set the goal, then it is possible to pump up strong muscles of the back and hands and in house conditions. For this purpose only the persistence and will power is necessary.
Instruction
1. Pick up the set of exercises for simultaneous development of muscles of the back and hands. The majority of exercises to the back are at the same time useful also to muscles of hands. Besides it is simpler to pump up hands, on them the main part of loading usually lays down. Therefore being engaged at home, try to pay attention to back muscles more.
2. Begin the training with warm-up. First of all make several circular motions the head, the trunk, hands in different directions. Then carry out the series from 8 — 10 trunk bendings, squats and lunges. Such warm-up will warm muscles and will prepare them for the main training.
3. Pass to pullings up on the horizontal bar. At first clasp the horizontal bar with palms on yourself, hands have to be shoulder width apart. Carry out pullings up smoothly, without breakthroughs, with the identical minimum speed during the lowering and rise. You breathe evenly, on the breath raise the body, on the exhalation — lower.
4. Change the horizontal bar grasp — clasp it with palms from yourself. Tighten the body up so that the occipital part (back side of the neck) concerned the horizontal bar. Be late for the second in the top point. Perform exercise accurately, don't stir legs. Begin with 3 pullings up and bring to 30 — 40. Gradually place hands more widely.
5. Start push-ups from the floor. Carry out the press on fists, the efficiency of inflating of muscles of the back so increases. Slowly fall on the breath and smoothly, without delays, rise on the exhalation. Begin with 4 push-ups for one approach. Then enclose hands under the head and lay down on the stomach for 20 — 30 seconds.
6. Return to the standing position. Pick up dumbbells, lower shoulders. Rotate shoulders — raise shoulders, take away them back and return to the home position. Then rotate shoulders in the opposite direction. Do 10 — 12 spins.
7. Put the knee on the chair or other support. The hip and the shin have to form the right angle, and the back has to be at an angle 45º to the support. The near hand lean on the support, take the dumbbell in other hand, the hand with the dumbbell has to be turned by the palm to itself. Lower the hand, relax the shoulder. On the breath pull the dumbbell up, raising the elbow whenever possible as it is possible above. Raise the shoulder. So you will provide the maximum muscle tension of the back. On the exhalation return to the initial pose. You watch that only the hand and the shoulder moved. Do 20 presses by each hand.
8. Lay down on the stomach, fix legs (having placed them, for example, under the case or the chair), put hands for the head. Slowly bending the back, lift and lower the top part of the trunk of 15 — 20 times.