Many people are thinking about how to make your back and arms stronger, strengthen muscles and give your body an attractive look. If you firmly set a goal for yourself, then you can build strong muscles of the back and arms at home. For this you only need perseverance and willpower.
Instructions
Step 1
Choose a set of exercises for the simultaneous development of the muscles of the back and arms. Most back exercises are good for your arm muscles at the same time. In addition, it is easier to pump up your arms, they usually bear the bulk of the load. Therefore, while exercising at home, try to pay more attention to the muscles of the back.
Step 2
Start your workout with a warm-up. First of all, make several circular movements with your head, body, arms in different directions. Then do a series of 8-10 torso bends, squats, and lunges. This warm-up will warm up the muscles and prepare them for the main workout.
Step 3
Move on to pull-ups on the bar. First, grasp the horizontal bar with your palms facing you, your hands should be shoulder-width apart. Perform pull-ups smoothly, without jerking, at the same minimum speed when lowering and lifting. Breathe evenly, while inhaling, raise your body, while exhaling, lower it.
Step 4
Change the girth of the bar - grab it with your palms away from you. Pull your body up so that the back of your head (the back of your neck) touches the bar. Hold for a second at the top point. Do the exercise clearly, do not swing your legs. Start with 3 pull-ups and work your way up to 30-40. Gradually spread your arms wider.
Step 5
Start push-ups from the floor. Perform a press on your fists, this increases the efficiency of pumping up your back muscles. Slowly lower as you inhale and smoothly, without delay, rise as you exhale. Start with 4 push-ups in one set. Then place your hands under your head and lie on your stomach for 20-30 seconds.
Step 6
Return to a standing position. Take the dumbbells in your hands, lower your shoulders. Rotate your shoulders - lift your shoulders, pull them back and return to the starting position. Then roll your shoulders in the opposite direction. Do 10-12 spins.
Step 7
Place your knee on a chair or other support. The thigh and lower leg should form a right angle and the back should be at a 45º angle to the support. Lean on the support with your near hand, take a dumbbell in the other hand, the hand with the dumbbell should be turned with the palm towards you. Lower your arm, relax your shoulder. As you inhale, pull the dumbbell up, raising your elbow as high as possible. Raise your shoulder. This will ensure maximum tension in your back muscles. As you exhale, return to the starting position. Make sure that only the arm and shoulder move. Do 20 presses with each hand.
Step 8
Lie on your stomach, secure your legs (placing them, for example, under a closet or chair), put your hands behind your head. Slowly arching your back, raise and lower your upper body 15-20 times.
