Hello! In this article, I will try to dispel the myth that you can achieve the desired results only in the gym and with the help of professional trainers and expensive exercise equipment. It has been proven that hard work and an irresistible desire can turn your goals into reality.
After reading to the end, you will learn useful tips and practical recommendations on how to perform exercises on the latissimus dorsi at home.
A few minutes of your attention will help you have not only a healthy, pumped up body, but also a beautiful posture.
The first impression of a person is formed by his appearance. Stooped, hunched figures repel people and do not motivate them to further acquaintance. Women subconsciously prefer men whose wide figure could be hidden, next to them they feel protected.
Do you want to be successful with the opposite sex? Leave poetry and your interesting, deep personality for later. Start to amaze with your beautiful curves and strong body constitution.
Often, the fair sex undeservedly ignore these areas, placing more emphasis on the legs and abs. But this is a completely wrong decision, because it is a strong body that contributes to the correct performance of power loads on other muscle groups, and is also an excellent fortress for the spine and all internal organs.
They are also repelled by the fear of losing femininity, because a wide back is a hallmark of men. But these fears are unfounded, because specially designed trainings for women help to form a seductive V-shaped silhouette without overload.
The effectiveness of self-training
Many are frightened by the inappropriateness of studying at home, arguing that it is unlikely to be productive and a simple waste of time. But trainers with many years of experience say that home workouts are no worse than professional ones, with proper implementation and adherence to the regimen. Hard work with a gradual increase in weight, feasible in the gym, is appropriate only for athletes with a minimum of two years of experience and bodybuilders.
To achieve noticeable results, following simple rules and recommendations will help:
- Required . Warm muscles are less prone to traumatic injury and discomfort later.
- During the main training, it is necessary to alternate the same number of sets 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 the best to complete exhaustion.
- Human muscles are able to remember constantly repetitive loads and stop responding to them, so it is necessary develop several sets of training programs and alternate them periodically.
- The ideal frequency for pumping a wide muscle is twice a week. It is not recommended to do this more often, because the restoration of muscle mass is no less important than the training itself, and doing less visible improvements cannot be achieved.
- Compliance with the water regime . It is necessary to constantly maintain the water balance in the body, replenishing the fluid lost during training. Drink a little while exercising.
- Balanced diet . To build muscle, all meals must be properly planned, half of which should be complex carbohydrates and 30% proteins. Fat is consumed 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 familiarize yourself with an article about and also about.
Popular sets of exercises
To your attention are programs specially designed for the back. Performing them in regular sequence, the muscles will begin to be drawn fairly quickly. They suit both boys and girls.
One of the most effective will be a complex with dumbbells. All loads should be performed slowly, trying to do traction with your back, relaxing your arms as much as possible. Do sets of 10-15 repetitions and focus on proper breathing.
Stand in the starting position - straight, holding the dumbbells in both hands, the shoulder blades should be brought together. Inhale, and bend parallel to the floor, being careful not to disengage the shoulder blades. Exhaling, return to the starting position.
Perform all repetitions with a natural deflection of the lower back, without lifting the heels from the floor. You can use a barbell instead of dumbbells. Exercises also work well on the legs and buttocks.
Dumbbell row with one hand in an incline. To complete this task, you will need a bench or other solid, stable platform. In the initial position, put one knee on the bench and rest your palm on it, keep your back in a fixed state. Take a dumbbell in your hand and turn it inside the body. Inhaling, lift the weighting agent as much as possible to the body, without breaking away from the body. Exhale after returning to the starting position. Repeat the movement for the other hand. In addition to the spinal muscles, biceps and shoulders are involved.
Dumbbell row to chest while standing. Almost the same exercise as the previous one, only now it will need to be performed without support and it will be necessary to lift 2 dumbbells at once.
When performing this exercise, try to reduce the shoulder blades as much as possible and feel the work of the muscles at the highest point. Do not make sudden movements and try to keep your back as straight as possible.
At first, your lower back may tense up and ache out of habit. But with experience, you will get better, as you will learn how to properly fix the body tilted forward.
Mahi dumbbells in an incline. At the beginning of the set, lean forward with dumbbells in both hands. Keep your back straight. Inhale and lift the weights in different directions to the maximum height, bending your elbows. The movements are similar to the flapping of wings. Freeze for a few seconds. Exhale on return.
"Pullover" with a dumbbell lying down. For this exercise, you can use a bench, fitball or floor. Lie on your back, grab a dumbbell with both arms fully extended above you. As you inhale, bring your hands behind your head to failure. As you exhale, return to the starting position. Try to perform the exercise through the muscles of the back and abs.
Turret to help you
Exercises on the horizontal bar are also a good success. They can serve as both a base and as an additional load. For correct execution, repetitions should be done slowly, with the same uniformity. Try not to sway, and gradually complicate the workout using weights on the body.
- When performing the exercises, keep your hands on the bar slightly wider than your shoulders. Pulling up, bring the shoulder blades together and touch the horizontal bar with your chest. Hold for a few seconds and slowly lower yourself. Pause and repeat.
- Repeat the previous exercise, changing the width of the grip of the hands, making it larger.
- Grab the bar with your hands shoulder-width apart. Pull yourself up by bringing your head over the bar and touching it with your shoulders. Hold and return to the starting position.
- This exercise requires practice and stamina. It is quite complex, but actively affects the growth of "wings". Hang on the horizontal bar, keeping your arms wider than your shoulders. Swinging your legs a little, make a sharp lunge up. Over time, try to do it without swinging.
There are also many exercises without the participation of iron and the use of improvised means, working only with your body. This may include classic push-ups and its variations, they must be done very slowly, feeling the tension of each muscle. Gymnastics, including twisting and lifting the body, has a positive effect on the development of back muscles.
If you find this article helpful and informative, don't forget to recommend it to your friends on social media to help them get on the right path to a beautiful, healthy body too.
With this, I will end this post. I hope she answered your question - how to pump up your latissimus dorsi muscles while at home. For more information, I recommend that you take a look at the article on . See you soon and broad back to you!
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