The wide and rolled back – pride of the man, but not everyone can brag of it. Time to take care of the own life and to make the torso more attractive came, begin to swing the back in house conditions by means of simple and effective exercises.
Instruction
1. Each training should be begun with warm-up. Do bendings by the building forward, spins by the neck, circular motions by hands, cave in back. Thanks to warm-up you will be able to warm muscles and to avoid further injuries when performing exercises.
2. Begin with exercises which strengthen important, but hardly noticeable muscles – back rectifiers. Lay the rug on the floor and lay down on the stomach, connect hands behind the waist. Begin to curve the back, raising the trunk up. The neck at the same time has to be the straight line. During exercise performance you have to feel tension of lumbar muscles. Be late in the maximum point for several seconds, then lower the case. Repeat exercise ten-fifteen times, make three approaches.
3. To pump up the back in house conditions, it is necessary to get the horizontal bar. So, hang on the horizontal bar, at the same time you have to grasp the horizontal bar so that the thumb didn't clasp the hand-rail. Thanks to it tricepses will work less, the main loading will lay down on the broadest muscles of the back. Begin to be brought up slowly, the chin has to reach the horizontal bar, after that return also slowly to the initial position. Exercise performance speed in this case plays the important role. Be tightened slowly, completely concentrate on muscle work. Execute four approaches on ten repetitions. Over time it will be necessary to increase the number of approaches.
4. The following exercise perfectly studies the long back muscle. It is carried out on the usual bed. The torso has to be on the weight (on the bed there are only legs and the basin), and legs are densely fixed (it is possible to ask someone from members of household that took legs during exercise performance). Put hands on the breast and slowly lower the torso down, then return to the home position. For obtaining the best result it is possible to pick up pancake from the post or any other be weighted. Make on fifteen repetitions in three approaches.