How to pump up back at home?

Как накачать спину дома?

Some girls, not having time to go to the gym, wondering how to pump up the back of the house. Many people make a big mistake, forgetting to include in your complex exercises for this body part. Uploaded back not only provides the correct posture and makes the body proportional, and beautiful. More exercises can get rid of back pain, which is suffering huge number of people.

As a girl at home to pump up the back?

There are many different exercises that are suitable for home use. To achieve this, you need to make several approaches 10-15 times. Gradually the load can be increased.

 

  • «Boat». Offer this exercise in several stages. Settle into your stomach and tear off from a floor chest and legs, sending his hands along the body. Drag your hands to your feet, stretching itself out in the back even more. Then the hands pull forward and secure the position for 5 accounts. The next stage is grip the hands and ankles, pausing for several accounts, parachutes back/forward. During the execution of the exercises should legs to hold the weight.

 

Как накачать спину дома?

 

  • Breeding dumbbells in the slope. If you are interested in, as the girl to pump up her back, then please pay attention to this popular exercise, you want to prepare a dumbbell. Stand up straight with your feet shoulder width apart, bending slightly at the knees. The body will tilt forward about 60 degrees, not bending in your back. Pick up the dumbbells and hold them in the air, slightly bending at the elbows. Task – raise your arms and move your shoulder blades. Given that your elbows should be pointing up.

 

Как накачать спину дома?

 

  • «The boxer». The initial position is identical to the previous exercise, only need one hand to pull forward and the other to retract. The arms should form one line. Task – change hand positions, fixing points for a few seconds.

 

Как накачать спину дома?

 

  • «Swallow». Figuring out how to pump the girl back home, I would like to mention is a versatile exercise, which does not need any additional equipment. It is worth noting that «Swallow» will allow you to quickly straighten your posture. IP – get on your hands and knees, putting his hands under his shoulders. Problem – pull your right hand forward and pull the opposite leg back. It is important to lock the body in a straight line for 5 seconds, and then, repeat the same with the other side.

 

Как накачать спину дома?

To pump back the woman’s easy, because exercises are available and you just need to exercise regularly, not forgetting to load and other parts of the body.

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