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Back training at home can be done to achieve different goals, from improving posture, strengthening muscles, increasing definition or even generating hypertrophy. These exercises allow you to work all the muscles of the back, such as the rhomboid, trapezius and teres muscle, but also strengthen muscles in other places, especially the deltoid, biceps, triceps and abs.
Training at home can be done without weights, but for those who want to increase the intensity of the exercises, it is recommended to use weights, which can be a pet bottle with sand, backpacks with rice packs or simply dumbbells. Another option is to use an elastic band, for example.
Before starting training, it is important to consult a doctor to assess physical conditions and have guidance from a physical educator who should indicate the weight for each exercise individually.
How to do the back workout
Back training at home can be done 2-3 times a week, in 2-3 sets of 10-15 repetitions, depending on the exercise. The ideal is to choose 3 to 4 exercises per workout.
It is important to warm up before the exercises, being a good option to move the arms up and down alternately, and to the sides, several times and at a fast pace, for example.
Some exercise options to do a complete back workout at home are:
1. Bent Row
The curved row is an excellent option for back exercise, as it works the upper back muscles, in addition to the deltoid, trapezius and biceps, improving muscle strength and endurance as well as posture. This exercise should be done using weight.
How to: Standing with your legs shoulder-width apart and your legs slightly bent, lean your torso forward.The arms should be in line with the body and the hands facing inwards, holding a weight in each hand. It is important that the back is straight and the abdomen contracted. Pull the weight up, flexing your arms. Slowly lower your arms towards the floor, stretching them fully. With each movement of the arms, inhale when the arms are straight and exhale when they are flexed. Do 2 to 3 sets of 12 repetitions and rest 1 minute between sets.
2. Inverted inclined crucifix
This exercise works to strengthen and define or hypertrophy the back muscles such as the rhomboid, trapezius and teres, in addition to the muscles of the shoulders, chest and abdomen. This exercise should be done using weights or an elastic band.
How to: Standing with feet shoulder-width apart and arms at your sides, hold a weight in each hand.With the abdomen contracted and the back straight, lean the torso forward. Raise the arms to the sides without bending the elbows and with the palms facing down, until they are at the level of the shoulders. Lower your arms slowly, returning to the starting position. It is important to inhale when the arms are down and exhale when raising the arms.
If using the elastic band, the exercise position is the same, however, you must place the elastic band on the floor, step on the middle of the band with both feet and take each end of the elastic band with the hands. Raise your arms slowly, pulling the band up, then lower your arms again. Repeat the arm movement 10 to 15 times in 2 to 3 sets.
3. Arm Raise
The arm lift exercise allows you to strengthen and develop the muscles of the upper back such as the trapezius and rhomboid, in addition to the arms, shoulders and chest, being a good option for people who want hypertrophy of the back and shoulders.This exercise should be done using weight.
How to: Sit on a bench or chair and place the weights so that your upper arm and forearm form a 90 degree angle. It is important that the palms of the hands are facing forward, the back always straight and the abdomen contracted. Lift the weights until your arms are straight and return to the starting position.
4. Incline push-up
The incline push-up works several muscle groups, including the back, triceps, chest and abs, which allows you to strengthen and define your back muscles. This exercise does not need weights and must be done using a surface to create the inclination of the body like Kettle, stool or chair, for example.
How to: with your arms stretched out in front of your body, place your hands on the surface, at a distance slightly greater than shoulder width.Keep your feet on the floor, legs straight and spine straight. Contract your abs and bend your elbows until your chest touches the surface and return to the starting position. You can do 2 to 3 sets of 8 to 15 repetitions each, resting for 60 to 90 seconds between sets.
The superman exercise simulates the superman flight position and works to strengthen the lower back region, in addition to the muscles of the abdomen, glutes, hips, hamstrings and shoulders, improving posture and flexibility. To do this exercise it is not necessary to use weights.
How to: Lie on the floor with your stomach down, legs straight, arms extended above your head and palms facing down. Contract the abdomen, glutes and lumbar spine. Raise your arms and legs back, as if you were going to fly. It is important that the head is in line with the spine and therefore it is important to keep your eyes on the floor.In addition, the elevation of the legs and arms must not exceed 20 cm from the floor. Hold this position for 2 to 5 seconds and return to the starting position. Repeat this movement for 1 minute.
Although the plank is an exercise more focused on strengthening the abdominal and core muscles, it is also considered a complete exercise, that is, it works other areas of the body, including the back. No weights are needed in this exercise.
How to: Lie on your stomach and then raise your body, supporting only your forearms and toes on the floor, always with your abdomen and buttocks contracted and your head and body straight, in line with the spine. You should stay in this position for as long as possible. You can start with 30 seconds and gradually increase the time. This exercise is not done in sets.
What to do after training
After back training, you should do stretches to help relax your muscles, tone your muscles, improve flexibility, increase circulation and prevent injuries.
Some stretching options include:
1. Sit on your heels
This stretch allows you to stretch the back muscles such as trapezius, rhomboid and teres, in addition to the deltoids, pectorals and spine, and should be done sitting.
How to: Get on your knees on the floor and place your buttocks on your heels, as if you were going to sit down. Lean your torso forward, bringing the floor closer to the floor, keeping your arms straight and palms down. Do this movement for 30 to 60 seconds.
2. Trunk lateral flexion
The lateral trunk flexion stretches the back muscles in addition to the back and hips and should be done while standing.
How to: Standing with your feet shoulder-width apart, raise your arms up keeping them extended and join hands together. Lean your body to one side as far as you can, then return to the starting position and lean to the other side. Do this movement for 30 to each side.