A beautiful and strong back is not only beauty, but also an integral aspect of your health. Putting your back in order and tightening its muscles is not that difficult - you can do it at home, setting aside no more than an hour daily for exercise.
Instructions
A good and effective way to build up your back muscles is with barbell and dumbbell exercises. Start with a small weight so as not to injure muscles and ligaments. Correct inclination of the body during exercise - about 75 degrees - will also help prevent injury. This slope distributes the load correctly and avoids stretching.
Do not give yourself serious stress from the very beginning. Start exercising gradually, increasing the load and weight of the dumbbells each time. If you have a horizontal bar at home, pull yourself up on it so that your chest reaches the bar. This is an excellent workout not only for the back muscles, but also for the muscles of the arms and shoulders. To develop the wide muscles of the back and shoulder biceps, lift the dumbbell with one hand, resting the opposite hand on the leg bent at the knee. Take your elbow back from the dumbbells. Then repeat the same with your right hand.
Another type of workout is dumbbell deadlift walking. Take a dumbbell in each hand and stand up straight with your back straight. Raise and lower the dumbbells while standing, or while walking around the apartment. Swings with dumbbells or weights will also help you pump up your back. Raise your hands up and swing them forcefully forward so that they are at the level of your knees. During the exercise, put your feet shoulder-width apart.
If you want to work out on professional simulators, visit the gym, where you will be provided with expert advice from an instructor and specialists, recommending the required level of loads and making sure you are doing the right thing.
