It is necessary to work out the muscles of the back for all who want to get a beautiful and proportional body. In addition, a developed muscular corset relieves back pain and problems with the spine. For this, it is necessary to understand how quickly to pump up a woman's back at home. For classes it is enough to include three exercises in the main workout .
How to pump your back at home to a girl?
Each of the exercises presented must be performed in several approaches, doing 15-20 repetitions each.
- Exercise number 1 . Arrange on all fours, placing your hands under your shoulders. Pull one arm forward and simultaneously pull back the opposite straight leg. It is important that, as a result, the body form a straight line. After this, pull the limbs to each other, and then, repeat. Do exercise on both sides. An important condition is a straight back.
- Exercise number 2 . Lie on your stomach and keep your hands in front. At the same time, raise your arms and legs, resting on the floor with your stomach and caving in the lower back. After that, follow the movements as a swimmer, moving the limbs up / down.
- Exercise number 3 . Finding out how to pump back dumbbells at home, we will stop our attention on this simple exercise, which gives good results. Lean forward, not bending in the back, and squat slightly. Direct hands with dumbbells are kept below in front of you, and then, perform dilution / mixing.
- Exercise 4 . If you are interested in how quickly to pump up your back at home, then include the following exercise in your complex. For this exercise dumbbells are used. Stand up straight and hold the dumbbells below in front of you, palms to yourself. Carry the slopes forward until the body reaches the parallel with the floor. After that, go up to the IP. Always keep your back straight.