How to strengthen the muscles of the back, hands and chest at home

In a physically harmonious person, all muscle groups must be developed proportionally. But today we will talk about those muscles, which are usually immediately "conspicuous" - it is the musculature of the back, arms and chest. Usually sportsman of this or that person is judged on these parts of the body, since they are the least covered with clothing.

Muscles of the back should be both flexible and strong, so that they are able to support the spine. Weakly developed muscles are not able to cope with the stresses that fall on the back, so you have to work joints and joints more. Gradually, the joints and ligaments wear out more and more, and this leads to tissue damage and chronic back pain. Exercises to strengthen the muscles will provide an opportunity to get rid of the pain, increasing the ability of the muscles to take on the load and, thereby, facilitating the task of ligaments and joints.

Before you start these exercises, you need to warm up. After the end of the exercises, the warm-up should be repeated. How to strengthen the back muscles at home, without the presence of special simulators and shells? This will be discussed below.

How to strengthen the back muscles of the house

Lay down on the mat or carpet (you also need a table) and do the exercises below, five approaches each. Include them in your morning and evening schedule, continue to perform them and after the disappearance of pain, this will prevent the re-emergence of the problem.

How to strengthen back muscles by back deflection exercises

1. Lie on your stomach, put a pillow under it, arms stretched along the trunk. Raise your head from the floor, hold it for a while and then lower it.

2. The shoulders are relaxed, lift your feet upwards by 15 centimeters.

3. When you master these exercises, you can move to the simultaneous lifting of both the head and legs, but not more than a few centimeters.

How to strengthen back muscles with back bending exercises

1. Lie on your back, stretch your hands to your knees, while the back bends.

2. Now try to touch the right elbow to the right knee. Repeat the same with the left hand and foot.

3. When you master the first two exercises, lift the knee to the opposite elbow. Do the same with the other hand and foot.

How to strengthen your back muscles by lifting your legs

1. Lay your belly on the table in such a way that the hips are on the edge, hands to hold on to the table.

2. Raise your legs to the level of the table surface. Check that the back does not bend. Keep your legs until counting three, then smoothly, slowly lower.

How to strengthen the arm muscles at home

Here we will not do exercises with dumbbells and other shells, but pay attention to seemingly simple exercises such as push-ups from the floor and pull-ups on the bar. The difficulty here is that, unlike dumbbells, the practitioner deals with a much heavier weight - his own body, so the technique of performing these exercises must be approached very seriously.

Pushups

1. Go down on your knees, rest your palms on the floor, placing them slightly wider than your shoulders, with your fingers inward. Straighten your back, lower your shoulders, tighten your buttocks and strain your abdominal muscles. The body line (head - knees) should be inclined towards the floor. On inspiration, go down, while the arms bend at the elbows, and the back is straight. Returning to the starting position, you do not need to straighten the elbows to the end.

2. Perform this exercise, but using, as a support, no longer knees, but your toes, the body must be straight.

Stretching on the horizontal bar

Suggested exercises for beginners:

1. Grasp the bar, at the same time with the back of the hand - to yourself, and povisite how much you can. Relax, grab the bar again and make corners in different directions.

2. Pull on the bar, with the head rising slightly above the crossbar. Povisite, then slowly unbend your arms, straining your muscles.

3. The following exercise requires an assistant. Pull on the horizontal bar, straining at the same time the muscles of the hands. At this time, the helper should, holding your legs, slowly lift up.

Constantly increase the number of pull-ups. Focus on the correctness of the exercises - do not swing, legs should remain straight.

4. Having mastered These exercises, do the same, but the grip on the bar - palms to yourself. This will work out other muscles.

At the end of the exercises, lower your hands, relax and shake them.

How to strengthen the muscles of the chest at home

Exercises for the muscles of the chest can be done with or without dumbbells. Exercises with dumbbells can be performed in a standing position, sitting and lying on his back, spreading his hands to the sides and then connecting them in front of him.

Similar exercises are performed with the expander. Well, if there are no sports equipment, you can simply do push-ups by choosing the optimal angle for yourself between the body and the floor surface.