Do Some of These Ways To Effectively Build Your Back Muscle At Home

Do Some of These Ways To Effectively Build Your Back Muscle At Home

Exercising your back muscles may be the desire of men and women who want their bodies to look more manly, muscular and full. Without having to go to the gym, you can do muscle building at home as long as you have a barbell or dumbbell. The good news, here are some ways to form your back muscles at home so you don't have to bother going to a fitness place.


Doing Upright Row

This upright row movement is basically a way of forming upper shoulder muscles which means it is also effective for forming upper back muscles. So there are two advantages that you can get from doing this movement, which is forming and thickening your back muscles while expanding your shoulders.

  • First of all, you can try to stand upright and make sure the dumbbell is in your hands.
  • Straighten your back while looking forward.
  • You can raise both dumbbells until they are level with your shoulders.
  • You can repeat up to 10-12 times per set.
  • Every day for maximum results you can do 4 sets.


Try Wall Sit

To form your back muscles at home or wherever you are, with this wall sit method, as long as there is a wall you can start practicing muscles in a simple way. You also don't need other additional tools to do this one movement.

  • Start with a standing position where the back can face the wall.
  • Make sure that your position is approximately 1/2 meter from the wall.
  • The lower back then you need to slide down then attach it to the wall until you bend your legs to form a right angle or 90 degrees.
  • Also make sure that the back of the head, upper back and shoulders are all straight and the back of the head and back are against the wall.
  • Pile the weight on both feet flat on the floor surface.
  • When it's in the right position, hold it in that position for 30 seconds or it can be more but don't force yourself.
  • The body then lifts up slowly while the back remains against the wall.
  • Position your body upright again and you can repeat the movement 5 times each time or even more so as long as you don't force yourself. Do it according to your physical abilities just so you can prevent the danger of excessive exercise.


Pose Superman

There is more muscle formation at home that doesn't even need any equipment because you have enough mattresses or even lying in bed to do this pose. Both men and women can do this movement so easily at home.

  • Lie on your stomach and make sure your legs and arms are straight.
  • The top of the foot and also the palm of the hand make sure to also face down all.
  • Lift your legs and arms that you straighten out slowly and remain in a straight condition when lifted.
  • Just like a flying Superman, that's the way you should be and hold it in seconds for about 15 to 30 seconds.
  • If more than 30 seconds is not a problem as long as you do not force yourself and adjusted to ability.
  • After that you need to slowly lower your arms and legs, repeat 3 times or even more as long as you can.

Pull Up

Pull up is another movement that is proven to be able to form the muscles of the shoulders, chest and back, especially for the upper part. It's enough to have a horizontal pole or bar and you can start practicing this movement regularly without having to go to the gym.
  • Hands make sure they hold the bar tightly and the body is hanging.
  • Both feet cannot touch the floor surface, but bend one leg.
  • Your body can lift slowly until finally the position is parallel to the chest.
  • Do 3 sets at least with 20 reps per set, and you can increase them over time and if you are used to it. Because if you usually lack exercise, your body is still rather stiff and unfamiliar.

Practice Hip Hinge

Even hip hinge movements can help form your back muscles without having to go to the gym because you can do it at home. Women and men are able to do this method easily so practice it as regularly as possible.
  • Start with an upright position where you also need to open your legs that are more than shoulder width.
  • Both hands can be placed on the hips while pulling the shoulders slightly back so that the back muscles feel tight.
  • Bend your waist slowly and lean over / lean forward.
  • But when you bend your body forward, your shoulders should remain level with your hips.
  • When the body is bent and parallel to the floor, return to the starting position slowly and while also feeling a contraction in the abdominal muscles.
  • You can start the practice with just 1 set where the count can be 10-15 times and you can increase the set if you are used to it.

Pose the Cobra Snake

This position is indeed more synonymous with the Yoga movement, but if you want to form your back muscles easily at home, simply have a mattress or bed as your base.
  • Lie on your stomach while stretching your legs back straight.
  • Lock your abdomen and pelvic floor to tighten.
  • Slowly you can lift your shoulders upwards while using your hands to stay in that position and then point your chest forward while your body is lifted by inhaling.
  • You can hold the position for about 30 seconds, then lower it back slowly while exhaling.
  • The recommended repetition movement is 10 times, but over time you are free to increase repetition.

Bent Over Dumbbell Row

Bent over dumbbell row is a movement that forms back muscles that can also be done at home as long as you have a dumbbell. For middle and upper back muscles to form effectively without having to gym, here are some ways to do it:
  • Bend your legs slightly when your body is standing.
  • The head and body are leaning forward while both hands hold the dumbbell.
  • You can then pull the dumbbell up until the position can be parallel to the chest.
  • Do it in 3-4 sets where you set 10-15 repetitions which can be increased later over time by you.

Practicing Deadlift

For the formation of lower back muscles, you can do deadlifts, both men and women who are really strong in using or lifting barbells.
  • Both hands must hold the barbell tightly with the initial position squatting.
  • Make sure the barbell is in front of your body and your back is upright.
  • Hold the barbell while straightening and standing.
  • Make 3 sets of movements where 15 repetitions per set; You can improve yourself if you are used to it and make sure you practice how to do good and proper exercise to prevent injury.

Performing Aquaman's pose

Back muscles can be formed through Aquaman pose exercises where you need to prepare a mat that can be used in this case, such as when doing a cobra and Superman pose.
  • Lie on the mat and make sure you are on your stomach but relaxed.
  • Once comfortable, both hands straight forward touch the floor, as well as the legs.
  • Continue by lifting one of the legs and one of your opposing hands (for example, if you raise your left hand, then your right leg is joined together).
  • Do these 3 sets of movements where each set repeats 30 times.

That's a number of ways to shape your back muscles at home that can be done whether you don't have equipment or only have barbells and dumbbells. Avoid the dangers of exercise without heating and also make sure to prevent any cause of injury in the exercise of forming the back muscles.

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