Many of our current stars started their careers with home training. And no one is surprised. To get a head start in our sport, a pair of dumbbells is enough. But what to do, if you have a considerable experience of training, and life circumstances do not allow you to work out in a fitness club? It would seem that there is no way out. Indeed, how can you replace heavy basic pulls?
Meanwhile, even your back can be successfully pumped at home. For this purpose you need dumbbells that surely are lying in your closet since your youthful fascination with bodybuilding and a barbell, a short "family" barbell, which, however, can be easily replaced with an ordinary mop. To this set should be attached a large inflatable ball.
Read: Bodybuilding equipment
To some, such workout equipment will seem too simple. However, you will recall that the first fitness clubs were not born until the early '70s. So how did the athletes of those early days, whose weight records are still unbeaten, pump their muscles?
Believe me, your muscles do not see the difference between cast-iron dumbbells and the simulator, which costs several thousand dollars. The most important thing is the intensity of training. And here it all depends on your will.
We offer you a home program, which will allow you to maintain and even improve the tone of the muscles of the back in the conditions of a temporary break in training. It includes 6 exercises that are combined into 3 different complexes. They are performed every other day on Monday, Wednesday and Friday.
Be persistent and tenacious, and you are guaranteed a broad and strong back!
PROGRAM
On the first day, do exercises 1 to 3. One day later, do exercises 4-6. Rest for 72 hours and do the third workout including exercises 2 - 4. The next week, change the cycle slightly. On the third day, do exercises 1, 5 and 6. During the first week, do 10 repetitions in sets without applying "failure." In the second week, do the last third set of each exercise to "failure". Thereafter, practice "failure" in each set.
EQUIPMENT LIST:
Pair of dumbbells + inflatable
Ball + 2 chairs + barbell bar or sturdy stick
Horizontal pull-up 1 day 3x10
Dumbbell bent-over pull 1 day 3x10 and 3 day 3x10
Wrist curls in sitting 1 day 3x10 and 3 day 3x10
Chest press Day 2 Day 3x10 and Day 3x10
Horizontal pull-up with reverse grip 3x10 day 1 day
Hyperextensions on ball 2 day 3x10
Horizontal pull-ups
HORIZONTAL PULL-UPS
START: Turn the chairs facing each other and place them a meter and a half wide. Place several towels on the seats of the chairs. Place a barbell bar (or gymnastic stick) on top of the chairs. Position yourself on the floor under the bar or stick. Grasp the bar (stick) with a straight grip wider than your shoulders. Knees bend. Place your feet on the floor with your whole surface.
The biomechanics of the movement resembles pull-ups, except that you cannot do it with the strength of the arms and shoulder girdle. To maximize the load on your back muscles, concentrate on your elbows and lower them down in a precise isolated movement. By doing so, your body will be pressed upward until your chest touches the improvised bar. Don't strain your biceps!
ONE-HANDED DUMBBELL BENT-OVER PULL
START:Bend over and rest your straight arm on the seat of the chair. With your other hand, hold the dumbbell against the floor. Spread your legs to strengthen your stance. Keep your back straight. Keep your head low and your eyes pointed downward.
EXERCISE:Consciously relax the biceps of your arm with the dumbbell. Concentrate on the working elbow and raise it in a strictly isolated movement as high as possible. In the upper position, make a short static pause and only then return to the starting position. Do all repetitions with one hand, then switch hands.
SITING SHRANGES
START:Sit on the edge of a chair seat and lean your body forward so that your arms with dumbbells hang freely to the floor. Keep your head "in line" with your spine.
EXERCISE With an isolated movement, lift your shoulders straight up. In the upper position, make a short static pause, and then return to the starting position in an emphatically slow motion. Keep your torso stationary. "Nodding" in time with the shoulder raises will greatly reduce the load on your trapezoids.
DUMBBELL TO CHEST PULL
START:Stand up straight, holding the dumbbells in front of you with a line grip. Next, tilt your body slightly. Bend your knees to balance the stance. Don't tilt your head. Look straight ahead.
EXECUTION: Consciously relax the biceps of both arms. Focus on your elbows and in a precise isolated motion, raise them as high as possible, thereby pulling the dumbbells toward your chest. At the upper point of the amplitude, make a short static pause and only then return to the starting position. Do not straighten the body. Remaining in the half-tilt position, do the next repetition.
REVERSE GRIP PULL-UPS
START:Assume the same starting position as for horizontal pull-ups, but grasp the bar with the reverse grip at shoulder width. Do not spread your elbows, but rather keep them closer to your body.
EXECUTION: Consciously relax the biceps of both arms. Focus on your elbows and with a precise isolated movement, lower them downward, thereby pulling your body toward the bar. At the upper point of the amplitude, make a short static pause and only then return to the starting position. To make the exercise heavier, straighten your legs.
HYPEREXTENSION ON AN INFLATABLE BALL
START:Take dumbbells in your hands and assume a face-down position on the ball. With the dumbbell arms back and slightly apart. Spread your legs apart and press your feet into a stationary support to firm up your body position.
EXECUTION: Keeping your head "in line" with your spine, lift your straight torso upward through the isolated effort of your spinal extensor muscles. Keep your arms with dumbbells in the same plane as your body. In the upper position, lift straight arms as high as possible to increase the load on the back muscles. In the final position, make a short static pause and return to the starting position, repeating the movement in the opposite strand.
