How to pump up the lumbar muscles. How to pump up your lower back at home without a barbell? Entry level exercises

Strong press requires a strong counterweight. You think correctly - a strong lower back. Lower back muscles support your back and whole body.

A strong back will also help keep your shoulders turned and your posture straight.

And if you're an athlete, you'll get an edge in almost any sport, whether it's swimming, surfing, rock climbing, or simply throwing a ball to your partner so hard they have to blow on their fingers.

In addition to their motor function, the back muscles perform another equally important function. They create a muscular corset around the spine, which, together with the abdominal muscles, helps keep it in place. vertical position. Developed back correct posture person. The health of the spine, and therefore the entire body, largely depends on posture.

How to pump up your lower back muscles at home

You may not be able to play with your lower back muscles for show, but you will regret not rocked my lower back, if, God forbid, you damage it.

Exercise for the lower back “Good morning”

Muscles: Lower back, buttocks, hamstrings, abs.
Performance.
1. Place the barbell on the back of your shoulders. Gently bend your knees and begin to lean forward, maintaining the natural curve of your lower back.
2. Tilt your body until it is parallel to the floor, then straighten up initial position. A strong lower back helps you stand up straight, while your stomach instantly tightens and your abs become more defined. Even if you're not Bruce Lee, it's still worth taking a bow.

NOTE. When bending, look straight ahead. This will help you keep your head in the right position

Back extension (extension)

Muscles: Lower back, abs.
Performance.
1. Lie face down on an extension machine. Hook your heels onto the bolster and place your hips on the support. Place your hands on your chest; If you feel sufficiently prepared, keep an additional weight at your chest.
2. Bend towards the floor. Then accelerate to the starting position and hold for 1-2 seconds.

NOTE. If you don't have an extension machine, lie face down on the floor, clasp your hands behind your head and lift your body off the floor for 2 seconds. Think of it as a prison-style extension.

Exercise for the lower back “Superman”

Here's what you need to do to get abs and lower back like Iron Man.
Muscles: Lower back, abs.
Performance.
1. Lie on your stomach with your arms outstretched.
2. Lift your chest off the floor. The feet and hips remain in place.
3. Hold for 2-3 seconds in this position, then lower to the starting position.

Squat press

This exercise is the highlight of the program in building lower back muscles. Because it uses every single muscle. Including those you didn't even know existed.
Muscles: Buttocks, hamstrings, quadriceps, shoulders, abs, lower back, chest.
Performance.
1. Place the barbell 5 cm from your ankles. Feet shoulder width apart. Squat down and grab the bar with an overhand grip.
2. Squeeze your glutes, push your hips forward and stand while pulling the barbell up. Keep the bar close to you and use your lower body strength to lift it.
3. When the bar is at shoulder level, swing your arms out. At the end of this movement, the bar should rest on your shoulders in front, and you will hold it with an underhand grip. Bend your knees slightly.
4. In one quick motion, straighten your knees, rise onto your toes, and press the barbell overhead into a shoulder press.

How to pump up your lower back we'll tell you below. The muscles of the lower back, like the muscles of the forearms and lower legs, can be classified as a group of muscles that people forget to train or do not train enough. In most cases, training of these muscles occurs during the warm-up before basic exercises or on a residual basis. Very often they don’t work on the lower back at all. And then the person simply cannot squat or deadlift. If you are faced with a similar problem, then the valuable recommendations in this article are exactly what you need.

The vast majority of people know how to pump up their lower back using hyperextension only in general outline. Many people perform this exercise to warm up the muscles before performing deadlifts. We’ll talk about performing hyperextension to pump up the lower back muscles a little later, but now we’ll look at more effective method, which will help make your lower back pumped up.

Doing bends with a barbell will help you solve several problems at once, including pumping up your lower back.

When lifting your body with a barbell resting on your shoulders, you apply approximately the same load as during squats.

For this reason, gradually adding weight to the barbell bend-over will make your lower back more stable for squats. In addition, performing this exercise standing, you engage the hamstrings. For some people, at first, after doing bends with a barbell, the muscles hurt more than the lumbar muscles. back surface hips. This is an advantage when performing deadlifts in the future; naturally, this does not mean muscle pain itself, but a well-strengthened hamstring, which will help pump up the lower back.

The basics of performing this exercise are to minimize the risk associated with possible injury. If you lower your body below parallel level with the floor, you may get injured. And there is also a risk of that. that you simply do not hold the barbell with your hands and it will roll down onto the neck and back of the head, and this is very unpleasant and dangerous. You also need to be careful when straightening your legs. Doing full bends with straight legs is only possible for those who are confident in the elasticity of the popliteal ligaments and biceps. Otherwise, the muscles can simply cramp at any moment. For this reason, beginners are strongly advised to keep their knees slightly bent.

How to pump up your lower back while sitting?

As practice has shown, it is possible to pump up the lower back while sitting (see photo below).

Bent-overs with a barbell can be done while sitting on the edge of a bench to pump up your lower back. In this case, you reduce the load on the hamstrings and hamstrings. To start performing the exercise, you need to roll the bench up to the racks in advance to take the barbell from them. Be very careful, because in this position you can slide onto the floor from the bench, and this is dangerous not only for your butt, but also for your neck, which is fraught with serious consequences in such a matter as pumping up your lower back.

Hyperextension with weights

If you have recently started working on your lower back, then you should not immediately take up pancakes. First of all, to pump up your lower back, you need to establish the technique for performing the exercise. To do this, you need to go as low as possible and rise to a line parallel to the floor surface. At the same time, it is advisable not to arch at the top point, as this is detrimental to your spine.

When you take the pancakes, don’t even think about holding them on the back of your head, as some people like to do. Because in this case, you put a lot of strain on your neck muscles, risking injury. Weights for performing hyperextension and pumping the neck muscles should be selected taking into account individual characteristics, and they are different for everyone. It is preferable to hold the pancakes in front of you with outstretched arms if it is impossible to hold them at your chest.

If it is inconvenient to hold the plates in your hands, you can replace them with a barbell, but you need to hold it with outstretched arms, as in the case of performing a deadlift.

Doctors in developed countries are sounding the alarm, reporting that such a once exclusively age-related disease as radiculitis is noticeably getting younger. According to conservative estimates, approximately 60-70 percent of young people under the age of 30, and approximately half of adolescents under 18, experience problems with the lower back and back. Experts associate this with in a sedentary manner life of the younger generation, with a reluctance to lead an active lifestyle.

Health Belt

Meanwhile, the human lower back is a rather fragile and very finely organized structure in our body; it is not difficult to damage it, especially if you do not regularly strengthen the muscles of this part of the spine. Just imagine that in one very unpleasant moment, getting up from your computer chair, you can literally break in half, an unpleasant picture, isn’t it? Therefore, do not be lazy to pump up the muscles of your back, in particular the lumbar region.

How to pump up your lower back muscles

All exercises that will help strengthen the muscles of the back and lower back can be divided into three main groups:

Strength exercises, during which muscle contraction occurs;
Stretching allows you to increase muscle elasticity;
Aerobic exercise uses a large number of muscle groups.

These exercises should be performed slowly enough; there should be no feeling of discomfort during their implementation. Performing the complex strength exercises, as well as muscle stretching exercises, you need to breathe correctly: exhale at the moment of highest tension, inhale at the moment of relaxation.

Strength training is the best option to pump up psoas muscles, it helps strengthen the back muscle corset and improves the condition of individual muscles. It is worth noting that by pumping muscles abdominals, you also strengthen your back muscles, and thanks to strong spinal muscles, it will be much easier for you to maintain your posture in the correct position.

Stretching promotes flexibility muscle tissue, surrounding the spine and pelvic bones, facilitating ease of movement. Stretching exercises prepare the muscles for the upcoming load, and they must be performed before each workout.

Aerobic exercises can strengthen not only the back muscles, but also cardiovascular system. In addition, it was noticed that after performing aerobic exercise, a person’s mood improves, increases energy level, metabolism is stabilized and metabolic processes are enhanced.

How to pump up your lower back at home

At home, you can pump up the muscles of the lower back and back using an exercise that athletes call “hyperextension.” To perform it, you do not need any special devices; you need to lie across the bed and “hang” from it in the stomach area. Having secured your legs between its edge and the wall, begin to lower and raise your torso. Try to do the exercise as slowly as possible, feeling the muscles in your lower back tighten.

You can also pump up your lower back at home using dumbbells; you need to stand up, spread your legs slightly wider than your shoulders and bend them slightly at the knees. Now tilt your body forward and begin to pull your arms with dumbbells to your chest, then lower them. The exercise is performed slowly, and the back muscles should be used, not the arms. This exercise is performed in 2-3 sets of 10-12 repetitions.

As you can see, the exercises are not at all difficult, but they quite effectively help pump up the back muscles, and the results can be seen after just a couple of weeks of constant training.

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So, dear girls, we continue to work on ourselves and make our beautiful, flat, appetizing, sexy female belly. In previous articles we devoted maximum of our time press, but abs are not everything. Professional bodybuilders and practitioners, experienced fitness models well known: to build perfect abs, it is not enough to pump only the abdominal muscles, while ignoring the lower back...

Well, now you know how to pump up your lower back muscles, but remember the most important rule - safety comes first! When performing key movements for the back muscles, be especially careful as our spine is one of the most vulnerable nodes of the human body. It was already mentioned above about different plans pain in the muscles. People who have back problems should listen carefully to the sensations they experience when performing the described actions. Avoid sharp and severe pain (especially spasmodic, shooting, etc.). In such cases, before proceeding physical activities, it is recommended to consult your doctor.

In conclusion, it is worth reminding you once again about the importance of warming up and stretching, which simply must begin and, accordingly, complete each of your workouts.

A wide and developed back in bodybuilding gives the athlete’s figure an aesthetically attractive appearance. It doesn’t just make the athlete’s physique much more beautiful. If a bodybuilder has strong and strong muscles back, he gets the opportunity for further progress. They are involved in almost every exercise. The more developed they are, the greater the potential of the bodybuilder.

Back training has a special place in training process. It has its own characteristics. To truly become an owner powerful back, it is necessary not only to correctly build a training program, but also to know how to protect yourself from injury.

The muscles that are located on the back are the most large group in the upper body. They perceive well heavy loads, take on most of the hard work done in training. To pump up your back muscles, you need to avoid pumping or drop sets. The required load can be obtained only when basic exercises are performed using a large working weight.

Number of repetitions in each approach when performed basic movements for weight gain, vary from four to six. This range makes it possible to work with heavy weights and feel that the back muscles are really fully loaded, since they will begin to ache after exercise. Simple exercises can be done with eight repetitions. The main thing is to constantly take on an impressive working weight.

Properly composed training program and working scales are important, but they bring virtually no results when the execution technique is “lame”. The lack of a pronounced effect is not the only problem that the athlete will face. Incorrect technique greatly increases the likelihood of injury. If you do not hone the correct movements, the athlete will simply begin to lift weights, involving all muscle groups, which will lead to a lack of the necessary load, and there will be no progress for the back. Each last repetition should be given as hard as possible, but provided that the technique is perfect. If the weight does not move, you should quit, but do not neglect the correct execution.

To achieve the desired results, you need to stay true to your training principles. Loads should be progressive. It is necessary to increase the working weights, do one or two repetitions more than in the last lesson, and reduce the rest between individual approaches. The main thing is to constantly increase the load.

You can’t immediately take on too much heavy weight which doesn't work. It is necessary to progress, and not go ahead thoughtlessly, and then pay for carelessness with injury. This will lead to for a long time you will have to forget about training until the rehabilitation period has passed. Depending on the severity of the injury, recovery may take quite a long time. It is better to focus on increasing repetitions, since this approach is the least traumatic and allows you to increase efficiency.

The anatomical structure of the back consists of muscles grouped in pairs, entwining the back of the body. They are conventionally divided into two large groups:

External. Formed by the latissimus, serratus, trapezius and extensor muscles. They form the surface of the back and therefore require increased attention.
Internal. They are located deep under the external ones and are a combination of the diamond-shaped, large round, adductor blades and others. If these muscles are given due attention and developed, they begin to push out the external ones, giving the back a deep and powerful relief.

Pumping up the back muscles, first of all, involves working on the latissimus. This is due to the size, since they are the largest and give the silhouette the coveted V-shape. When creating a training program, the main emphasis is on exercises that develop them.

To pump up latissimus muscles To the maximum, it is necessary to have a clear understanding of what functions they perform for the human body. They are activated when upper limbs lead to the body from above and below, from the side and from the front, that is, when performing pull-downs. These exercises should be the main basis for training the latissimus muscles.

Most effective exercises when training the back, during which the athlete gets the opportunity to perform natural and maximally functional movements, are pull-ups. You should give up light block pulls and focus on heavy variations.

The volume of the upper part of the body is given by the trapezoidal shape, which is located in the middle. The trapezius attaches to the neck and joint areas shoulder girdle. These points of contact create bumps on the neck. The function of this muscle is that it brings each other together and lifts the shoulder blades down and up. A similar movement occurs indirectly in almost all exercises that are done for the back. Inclined and straight shrugs are best suited for developing the trapezius.

Extensors are called oblongata long muscles, which stretch along the entire spine. Their function is quite simple. They are responsible for bending and extending the body back and forth. The extensors should not be neglected. When they are developed, the back becomes stable when performing exercises, which provides progress for the entire training process.

The best exercise that allows you to most effectively pump your extensors is considered. It really is the best for working absolutely all muscles, not just the back. When performing this exercise, your arms and legs are also pumped up, but the most important thing is that the ligamentous apparatus is strengthened, and the depth and thickness of the back is increased.

This result is achieved because it is in the deadlift that the most heavy weights. This also has its downsides. With this exercise it is impossible to increase the width of the back. It doesn't get any more powerful on the sides.

We must not forget about the serratus muscles. They articulate with the oblique abdominal muscles. There is a small layer here subcutaneous fat. Due to this, when the serratus muscles are developed, they add even more attractiveness to an athletically built athlete.

The most effective exercises for this group are diagonal crunches performed on the abs, as well as various pullovers. Special attention There is no need to focus exclusively on these muscles. They are growing and catching up along with the others.

You should not focus solely on which exercises are the best and most effective for pumping up the muscle groups of the back. It is recommended to pay equal attention to the expected results.

Some athletes want to have a deep and strong back, while others, on the contrary, want a powerful upper body and a narrow waist. When priority goals and objectives are identified, exercises begin to be selected that will allow you to achieve what you want.

The level of training and experience of the athlete is no less important. Beginning athletes need to first pump the latissimus dorsi muscles, and then train the trapezius and extensors. Absolutely any type of vertical rods allows you to increase the width.

So, if we group exercises according to effectiveness for certain muscles, then:

The best for the widest are pull-ups and types of rows such as overhead and horizontal pulleys, bent-over barbells and dumbbells, as well as T-bar;
Shrugs with both barbells and dumbbells are considered most effective for trapezius muscles;
The best for extensors is the deadlift, which is more effective than hyperextension, bending, performed with a barbell next to or on the shoulders.

The fundamental point that is crucial when performing these exercises is that the back should always remain straight, but it is best to keep the lower back slightly arched. This position, when the pelvis is abducted and the chest is pushed forward, ensures safety for the lumbar region, and also allows for more correct and complete contraction. muscle groups backs.

Any exercise to work your back will help you pump up your biceps. If you train incorrectly, the main load falls on it. The downside is that the biceps are small. And if a big back doesn't get tired for a long time, he gets tired very quickly. When the main emphasis, if the technique is not followed, is on the biceps, it begins to slow down progress due to fatigue.

In order not to slow down development, the main emphasis is on the technique of performing the exercise, which allows you to develop the target muscles to the maximum, but does not affect the biceps. Such a goal can be achieved only consciously, when the reduction process is completely controlled. It is necessary to constantly feel the muscle-brain connection.

When the technique does not work, the next morning your biceps begin to hurt, and, therefore, you need to continue to work on yourself. It is recommended to improve absolutely everything, working on absolutely every little detail. The technique involves bringing movements and contractions to automaticity.

It is always necessary to learn each exercise first without using weights. You can use any available tool that allows you to create an imitation of dumbbells or barbells. Movements are performed as slowly as possible with full amplitude. This allows you to achieve real results, since it strengthens and improves the connection between nerves and muscles.

This exercise is an excellent workout for the latissimus muscles, allowing you to pump up both depth and width. The technique for performing pull-ups is as follows:

to engage the biceps and involve the latissimus muscles, use a fairly wide grip;
you need to grasp the crossbar from above with all five fingers;
you have to pull yourself up to chest, since it loads the triangle of the spinal muscles.

When performing pull-ups, you should not concentrate on your arms. The main thing is that your elbows are behind your body.

The exercise in question is a lightweight variation. It is especially suitable for beginner athletes. In this deadlift, you can use weight that is less than your own. Performing this deadlift allows you to learn how to contract exactly those muscles that allow you to get the desired result for the future. The lightweight version can be excluded from your training when the athlete is able to perform at least five pull-ups with the correct technique.

Doing vertical block rows is useful even for professional and experienced athletes. If the exercise is included in a super series or drop sets, this will increase the intensity of the training. This exercise works the individual muscle segments quite deeply, and it also allows you to deviate the body much more than in pull-ups, and, therefore, it is good to pump the lats much higher.

The main points that need to be taken into account are quite simple, but often remain without due attention:

the cable of the projectile at each point of the amplitude must always move only vertically;
the cable entry should be at the lower point of the chest, and then descend down the spine;
the cable and elbows must move down in the same plane. The elbows should not be allowed to move forward or backward, since their insertion behind the body should be carried out due to the deflection in the chest area.

For a beginner who has mastered all these points, it is easy to move on to more complex options.

Its implementation requires close attention to the grip, that is, the width, as well as the orientation - forward or reverse. It is necessary to monitor the body. The closer it tilts to the horizontal, the better the back begins to work, but the negative impact of loads on the body increases. lumbar region. One more important point is the trajectory with which the bar moves. It should stretch along lower limbs and elbows that go behind the body.

If you correctly master the technique of execution, the exercise becomes much more effective for working out the back than deadlifts, which are performed in an inclined position. The mechanics of these movements are similar to those before, but the use of the T bar allows you to remove the load from many stabilizer muscles, and, consequently, increase working weights.

The only point that needs to be taken into account when performing such a deadlift is that this exercise should not be performed on an inclined or horizontal bench. They significantly reduce the range of motion and also complicate the contraction of the muscle groups of the back, since this does not allow arching. This exercise should only be done while standing.

Bent-over one-arm dumbbell row

The unilateral exercise does not have a complicated technique. It is much easier and simpler to do. The range of movement is increased due to the absence of a barbell, that is, a barbell in the middle of the body. This allows you to bring the projectile much further at the top point behind the body and stretch the lats to the maximum in the bottom position.

Horizontal block thrust

This exercise engages the middle and lower back as the cable is pulled down the abdomen. A different effect can be obtained with a wide handle and pulling the block towards the chest, which provides an incentive for the development of the upper part.

The following points need to be taken into account:

the length of reach of the cable should be optimal, since if you sit too far, it will become difficult to keep your back straight;
reaching the lower extreme point, it is necessary to stretch the muscles, moving the body forward;
You cannot tilt your body back at the top point; your back at this moment should be perpendicular to the floor surface.

The shoulder shrug is an exercise that forces the shoulder blades to move. This will involve trapezius muscles, since they are responsible for this function. Thanks to shrugs, the volume of the trapezoid increases significantly. Exercise may involve trapezius different ways. You can begin to raise your shoulder blades while pulling weights or in a tilted position, when they move freely towards each other, that is, they are brought together.

Shrugs are done with a barbell or dumbbells. The first apparatus is much more convenient for those who want to progress in weight. The advantage of dumbbells is that they are most conveniently held at the sides. As an alternative, you can use a machine that simulates dumbbells with weights made from pancakes.

Shrugs may seem simple, but they are designed for experienced athletes. For beginners, it is enough to do pull-ups, deadlift, horizontal rods, which also use the trapezoid well.

You cannot rotate your shoulders while doing shrugs. This additional load does not increase efficiency, but it does increase the chances of injury. This movement is unusual for the trapezius, which is further exacerbated when heavy weights are used.

This is a rather difficult and exhausting exercise, since the load falls on almost all parts of the body. When loading the back, both internal and latissimus muscle groups, trapezius, and extensors are simultaneously involved.

When wide back is a priority for the athlete, deadlifts are performed after exercises that develop the latissimus muscles. Otherwise, all your strength will be completely taken away. Athletes for whom the primary goal is to pump up the extensors and increase the thickness of the back, who want to lift as much as possible heavy weight, should do this exercise first.

Should be built on the following principles:

include horizontal and vertical thrusts;
performed in 4-6 repetitions;
pump up your back through basic exercises with working heavy weights.

Another important point is the preparation of the athlete.

The program includes:

Warm up 5-10 min
Cool down (muscle stretching)

Those athletes who cannot do five pull-ups with perfect technique should do vertical pull-downs. The main thing is not to mess around. The execution must be perfect and the working scales must be heavy.

It differs from the program for beginners by the introduction of another exercise that develops the latissimus muscles - one-arm dumbbell rows. It is done in 3 sets with 8 repetitions in each.

Athletes who have good mass, for deep development, can resort to another version of the program, consisting of:

Warm up 5-10 min
One-arm dumbbell row 3×8
Cool down (muscle stretching)

Or like this (for athletes with existing muscle mass for deep study):

Warm up 5-10 min
Row T bar 4×6
Horizontal block pull 4×6
Shrugs with dumbbells 3x8
Cool down (muscle stretching)

Each athlete chooses the best workout for himself, taking into account his primary goal.