How can a girl pump up her back in the gym (workout video)? How to pump up a girl’s back – exercises and training program

Honey is a unique product with healing properties. It contains an incredible amount of vitamins and microelements that are so necessary for the full functioning of the body. Consuming honey promotes fat burning, so this product will become an integral part of the diet for those who want to lose weight.

30 Day Squat Program

Squats are one of the most popular types of exercise. They are easy to perform, do not require additional equipment and involve several muscle groups at once. Beautiful legs, buttocks and even a toned stomach can be the result of exercise. But only under the condition of the correct execution technique and a competent exercise program. The most popular options are 30-day squat programs.

Split training program for gaining muscle mass

Split is a method of breaking a training program into parts. This training scheme helps to work out each muscle group well, which in turn contributes to the rapid growth of muscle mass in the desired area of the body (of course, if the technique of performing a particular exercise has been mastered, the training regimen and special nutrition are followed).

10 Health Benefits of Garlic

Garlic is a truly magical product that can work wonders on the human body. It has been proven that garlic can prevent various diseases, strengthen the immune system and even heal. It is worth noting the fact that not a single list of healthy products is complete without the main character!

How to motivate yourself to lose weight?

Everyone knows perfectly well that the most difficult thing is to start. But sometimes the hardest thing is in the middle of the journey, when it seems that there is very little left, but there is no more strength. At such moments, motivation helps not to give up. This is what you started all this for. How to motivate yourself to lose weight? How not to get off halfway?

Zercher squats

Zercher squats are an effective exercise that almost instantly became popular among athletes. The author of this exercise is Ed Zercher. Thanks to this method, the thigh muscles are pumped as efficiently as possible, especially the quadriceps.

5 dietary dishes for the holiday

Festive dishes are special food that not only gives a pleasant taste, but also creates a special, magical atmosphere, thanks to which everything in the area becomes different from usual! But remember that a holiday is not a reason to erase all your hard work in terms of losing weight, so we bring to your attention 5 exclusive low-calorie dishes for the holiday table!

Fitness for the lazy at home

Movement is the basis of a healthy lifestyle. Therefore, adherents of a healthy lifestyle flood parks in the morning, doing the traditional jog with headphones stuck in their ears, and in the evenings they fill the halls of fitness clubs. But what should those who have a stressful but sedentary job do all day, and in the evening they only have enough energy to crawl to the sofa? The answer is simple - on the couch and study.

The right foods for weight loss

To get the figure of your dreams, you need to seriously adjust your menu - it should consist only of the right food products. This will not only help you lose weight easily, but also improve your health. Weight loss in the body occurs due to the speed of metabolism - the faster, the better. This speed is affected by food - harmful foods slow down metabolism, healthy foods speed it up. Proper food should be rich in vitamins and minerals. So let's figure out what you need to eat to lose weight?

Have you ever refused to wear a beautiful dress with a cutout at the back because that particular part of your body didn’t suit you? Or maybe you have noticed a habit of slouching? Or perhaps you have started to experience back pain.

Any of these signs indicates that it’s time for you to turn your attention to your back, or rather to your muscles, so in today’s article we’ll talk about how to pump up a girl’s back at home.

Why is it so important to pump up a girl’s back muscles?

In today's world, it's difficult to keep track of everything. So many girls and women do not have time to monitor their posture. If you have not been taught to keep your back perfectly straight since childhood and you have not developed a muscular corset, then you cannot boast of beautiful posture.

But a straight back, a long beautiful neck and a proudly raised chin are integral attributes of the ideal image of a woman for all men. It's never too late to start correcting your posture.

This will lead to stronger back and neck muscles, which will thank you very much in the future. The fact is that the back muscles are involved in almost any of our movements, be it squatting or simple walking, not to mention lifting anything.

Therefore, if you have weak back muscles, sooner or later they are overloaded from heavy bags or long walking, and the overloaded muscles hurt. In women, lower back pain is much more common than in men. Agree, not the most pleasant feeling. In addition, a well-developed back visually reduces the waist and also restores the correct proportions between the upper and lower parts of the body.

Simply put, if you have larger breasts and, which is very common, it will make your body much more proportional and attractive. We will tell you about exercises that will help any girl easily pump up her back at home. After all, not everyone has free time that you would agree to spend at the gym.

The best exercises for back muscles in the gym

The best exercises to train your back muscles at home

The main thing in women's back training is not to overdo it. It’s worth repeating all the exercises 15–20 times and ending each of them with a little stretching. This will allow you not to pump up your back before drawing out the muscles, but will tighten your muscle corset and tone your back muscles.

1. So, in order to pump up a beautiful back for a girl at home, you need to start with stretching, since it needs to be repeated most often. Exercise helps improve posture. From a position lying on your stomach, lift your torso with your arms and stretch up and slightly back.

If this comes easily to you, then you can bend your knees and try to reach your thrown back head with them.

2. The next exercise is also performed while lying on your stomach. Place your hands behind your head. Raise your upper body as high as possible, and try not to lift your legs off the floor. At first you are unlikely to succeed, so you can ask someone to hold them or just slide your feet under the sofa, for example. Perform 10 times in 3 approaches.

3. Another posture exercise is done while sitting on the floor. Cross your legs and put your hands behind your back and lock them together. Your arms should be straight. Turn your torso left and right. So 3 sets of 25 times.

4. To strengthen your back you need to do appropriate exercises. For one of them you will need weights. Take a dumbbell in your hand. Starting position - stand straight. Lean forward as low as possible to create a 90% angle and straighten up. So repeat 10-15 times for 3 approaches.

Greetings, today’s article will be mainly for girls. We will not discuss how to pump up the widest wings or how to lift a barbell, we will talk about how to make a girl in a dress with an elegant cutout on the back look the most attractive, namely, we will figure out how to pump up a girl’s back at home or in the gym hall

It's beautiful and useful

I have often noticed that when they come to the gym, they mainly strive to pump up their abs and butt, and make their arms sculpted, make their chest firm, but at the same time, we must not forget about the back muscles. You need to devote as much time to it as you would to any other part of the body.

The fact is that this beautiful, inflated back is another indicator of a beautiful figure, but it is an assistant to your body:

the back is the core, a key element in the musculoskeletal system;
helps get rid of stoop;
helps get rid of back pain during sedentary work;
keeps the spine from curvature and other diseases.

Another advantage of a toned back is that, thanks to wider shoulders, waist imperfections are smoothed out. A V-shaped torso makes a girl look slimmer.

What muscles are involved?

It may seem quite simple to pump your back. There is a certain set of exercises that covers the entire back. Of course, there are such exercises, but in order to achieve greater results and get more benefits, you need to pump each muscle individually, and for this we will figure out exactly what muscle tissues we have on our back:

- your posture depends on them, whether you slouch or not. To feel what exactly is working, you just need to raise and lower your shoulders.
The lats are the basis of the foundations. This is the main strength of the back, and they are responsible for the work of the arms.
The teres major muscle is what is called the “wings” in men. Training this muscle is not so popular among girls, but by making it a little wider, you will visually reduce your waist.
The erector spinae muscle keeps the spine in good shape and prevents it from becoming loose, creating a so-called corset. By paying enough attention to it, you can avoid many problems and illnesses.
Psoas - lower muscles. Have you ever felt discomfort in this area? It is because of weak, untrained muscles that you feel this.

Easy workout

What is the advantage of working out at home with your own weight and not using the services of a gym? In the gym there are many machines that pump up the smallest elements of muscle tissue, this is certainly good. But thanks to exercises with your own weights, several elements are simultaneously involved, which our body really likes. So let's start with bodyweight exercises that are convenient to do at home.

1. Raises of arms and legs. Starting position: on all fours, back straight. Raise your left arm and right leg at the same time, and vice versa. To work it out even more, you can hold your limbs in the upper phase and rock up and down with a small amplitude.

2. Raising the body. Starting position: lying on your stomach, legs straight together, arms bent at the elbows and under your head. During the exercise, without raising your legs, raise your upper body. The higher the better. Remember that mainly only your back should be strained; you do not need to lift yourself up using your arms. In addition, the buttocks are well pumped here.

3. Leg raises. From the same position, lying on your stomach, arms under your head, raise your legs straight. The lower muscles are worked out, and the hips are also well worked out. Don't lift your body!

4. More difficult task. Starting position: as in the 2 previous exercises. While doing this, slightly rise on your stomach and at the same time spread your legs and arms to the sides. Try not to bend your limbs. During execution, all elements of the back are worked very effectively.

We increase the load

In general, it is worth noting that any workout with your own weight can be supplemented with weights - dumbbells or water bottles, if the workouts are too easy for you in their original form. More specific exercises are best performed in the gym:

. From a standing position, legs together, hands with dumbbells at your sides, begin to tilt your torso forward. Be sure to keep your back straight. Perform until the body is parallel to the floor. This exercise works the latissimus muscle perfectly. If you add raising your arms from a bent position, the trapezius will connect.
Pulling your arms to your chest. We start from a standing position, feet shoulder-width apart, hands below in front of us. We begin to pull our arms to our chest, spreading our elbows to the sides. Having fixed the new position a little, return your hands back down. You might think that this exercise only trains your arms, but in fact it benefits more than 3 back muscles. More detailed exercise.
Martin. Known since childhood, it covers the entire back. It is based on balancing on one leg while the other leg is raised up until it is parallel to the floor. The body leans forward and the arms are spread to the sides. In this position, you can both perform repetitions and be fixed in a static position. By supplementing the exercise with weights, you make it even more effective.

As you can see, the list of exercises is quite wide.

Below I suggest watching a video where you will learn more about working out this part of the body. In conclusion, it is worth saying that the back muscles are loaded in most types of training, but you should not relax and let the fate of your “core” take its course. You have a block of exercises that will help you strengthen your muscular system.

That's all for me, don't forget to subscribe to blog updates so as not to miss important interesting news. See you!

Not only because it will make her more beautiful and give you the opportunity to wear swimsuits and dresses with an open back without hesitation. Strong back muscles support your spine better, which directly impacts your posture. In addition, a pumped up back gives you access to new exercises with more serious weights, which will help improve other muscle groups.

Exercises for back muscles

1. Inverted “snow angels”

An exercise that you can easily perform at home. Lie face down on the mat and place your arms along your torso. Hold a 2.5 kg barbell plate in each hand (weight may vary depending on fitness level and personal preference). With smooth movements, bring your hands together in front of you, while moving them as if parallel to the floor. Then return your hands to the starting position.

If performing an exercise with additional weight is too difficult, continue without it. Your task is to complete 2 sets of 15–20 repetitions.

2. "Dolphin Kick"

Get into plank position. Your forearms should be parallel to your legs. Elbows - approximately at shoulder level. From this position, arching your back and bending your knees, bring them closer to the floor surface and straighten again.

3. "Superman"

Lie on the floor with your arms extended in front of you. Arching your back, raise your arms and legs as high as possible. Hold this position for 2-3 seconds and return to the starting position. Perform 10–15 repetitions, then rest and do another set.

4. "Good morning"

An exercise that will strengthen your lower back and make it really strong. You can practice this exercise like this: lean your back against the wall, step back about 8–15 cm from it and, holding your hands on your stomach, arch at the waist so that your pelvis touches the wall behind you.

During this exercise, you bend your knees slightly, but the main movement comes from arching your back. When you feel that you are performing this movement well, move away from the wall a few more centimeters, increasing the range of motion. When the execution does not cause any difficulties at this distance, move away from the wall and perform the exercise without support.

5. "Swimmer"

Lying on your stomach, raise your right arm and left leg, and then your left arm and right leg. You don't need to do the exercise too quickly: your movements should be smooth, you should feel your back muscles.

6. "Bridge"

This exercise will help strengthen your lower back and lower back. Lie on your back. Place your feet on the floor as you would before performing a standard bridge. Place your arms along your body. From this position, lift your pelvis so that your hips create a straight line with your torso. Hold your pelvis at the highest point for 2-3 seconds and return to the starting position.

Do not lift your shoulders off the floor while performing the exercise. Perform lifts with your back muscles, minimizing the participation of your legs. Perform 3 sets of 20 repetitions.

7. Pike push-ups

From a lying position, lift your pelvis up so that your waist forms an angle of 45–60 degrees with your legs. From this position, push up, bending your elbows with a slight amplitude. Select the number of repetitions based on individual characteristics.

Use these exercises to ensure that your back attracts only admiring glances.

How to pump up a girl’s back at home if she doesn’t have time to go to the gym and work under the supervision of a trainer? This question interests many women. After all, by pumping your muscles incorrectly, you can not tighten your figure, but, on the contrary, harm it.

The sports center has experts who will tell you and show you how to do everything correctly. But at home there is absolutely no one to advise. However, don't be upset. If you remember the following recommendations, then you can pump up your back muscles well at home.

Features of the muscular structure of the body

Before you start doing the exercises, you need to understand the anatomical features of the human body.

Types of back muscles:

Lat. These are the muscles that are responsible for raising the arm. If you pump them constantly, you will never have a crooked posture.
Trapezius muscles. Thanks to them, you can shrug your shoulders. These muscles also have a direct effect on posture.
Rhomboid muscles. This group plays a supporting role. They support the trapezoids.
The muscle that makes the spine straight.
Teres major muscle. It adjusts the raising of the arms in the “Back” direction. If you pump it up, your back will be wide. Men pay special attention to this muscle.

Is it possible to enlarge your breasts by pumping up your back muscles?

By pumping up your back muscles, you can increase your breast size by at least one order of magnitude. And it is quite possible to do this in just a few minutes.

When a girl's back is slouched, her beautiful breasts are hard to see. If the back is straight, then the chest is more pronounced. If you straighten your back, your breasts will immediately become more visible. Thus, visual breast enlargement is produced.

However, to consolidate this effect, you can, of course, wear a corset. But the best thing to do would be to pump your breasts regularly.

Examples of exercises

There are several exercises to strengthen your back muscles that you can do at home.

Boat. This is a fairly simple exercise. It does not require special physical training. It can be safely performed by a beginner.

You need to lie with your stomach down. Raise your legs and arms up. Grab your feet with your hands. Start rocking like a boat on the waves. Do 15 swings and rest. Then repeat the exercise again. And so 3 times.

Martin. This is one of the universal exercises. If you do it regularly, your posture will straighten very quickly. The exercise is performed from a position on all fours. Your hands should be placed so that they are in line with your shoulders. Then extend your left arm forward and your right leg back. Hold for 5 seconds and return to all fours. Then change the arm and leg. Do the exercise again. Repeat this another 10-15 times.
Bridge. This exercise is familiar to everyone since childhood. It not only strengthens the muscles of the back, but also the abdomen. First you need to lie on your back. At the same time, bend your legs at the knees. Then lift your buttocks up and hold for a few seconds. The buttocks need to be tensed. Repeat this exercise 10 to 20 times.

Lunges. An exercise is done with weights. You can take small dumbbells. You need to start the exercise from a standing position. Then you need to take a step forward with one foot. Stand in this position for 30 seconds. Return to starting position. Switch to the other leg. And do this 10 times on each leg.

Articles on the topic

Most of the fair sex are worried about how to tighten a girl’s arms at home in order to correct her figure. There are many...
Many representatives of the fair sex, who want to look beautiful, are interested in how to pump up a girl’s butt at home with minimal equipment. Having put my butt in order...
A beautiful, pumped up butt will probably never go out of fashion, so it’s worth finding out how to pump up a girl’s buttocks at home, without…
Every girl dreams of having a beautiful and flat tummy, but not everyone knows where to start in order to learn how to pump...
Effective home workouts cannot be imagined without providing sufficient load on the abdominal muscles, and today we will look at options on how...