How to quickly pump wings at home

When it comes to inflating the wings, this refers to the latissimus dorsi or musculus latissimus dorsi - superficial muscles of the lower back. Thanks to them, the forearm rotates at the elbow, palm down with the thumb, inside. This skill came to us from primitive ancestors, who moved with the help of the forelimbs. With the help of the broadest muscles of the back, the ancient man could move with the help of his hands, clutching at the branches. Also, the "wings" are involved in the process of breathing, lifting the lower ribs upwards while inhaling.

What role do the broadest back muscles play in shaping a male silhouette

The guys, whom nature has awarded with a slim physique, suffer from the fact that they have straight, stick-like figures, when from the hips to the shoulders one vertical line without any contrasts.But it is precisely the wings or the latissimus muscles of the back that allow the body to expand, make it more powerful and strong. The back and shoulders of the owner of the developed wings will be wide and impressive. Usually such figures are found in swimmers, athletes involved in rowing or tennis. With the help of the widest back muscles, you can create the effect of a triangular torso and give the figure masculinity and significance.

Features of the formation of wings at home

The widest back muscles swing hard, especially if you have not previously engaged in sports. The results will appear only when during the month three times a week to do the whole set of exercises for the wings. In addition, in order to give proportion to the figure, one should not forget about the muscles of the legs and the arms so that they do not look ridiculous against the background of a pumped back. In the process of pumping the broadest muscles of the back, a beautiful rib cage is formed, and other muscles of the back are also strengthened.

The simplest exercise for the wings is the classic push-up. But not from the floor, but from stools. Auxiliary devices will help to increase the load and make the exercise more effective.You will need two stools or two chairs, as well as a sofa, bed or chair / stool.

1. Place the stools at a distance from each other so that your torso is located between them.
2. Place your left palm with your fingers forward on the left stool, right palm on the right stool.
3. Put your feet on the sofa or bed. Any elevation will do, but be aware that for beginners, the legs should not be above the head. Such a situation significantly increases the load, and this can lead to injury to the arm joint.
4. Place your palms slightly wider than shoulders. Slowly lower the torso so that the chest is below the palm of the hand.
5. Make to start three sets of 10 pushups. When it will be easy to do them, increase the number to 15, and then to 20 lowering of the torso.

Do these kind of push-ups three times a week for 1-1.5 months as a warm-up before working with dumbbells or pulling up on the horizontal bar.

Work on the wings using a horizontal bar

In order for the broadest back muscles to work, you need to work on resistance.Pull yourself to something heavy, and the wings will receive the necessary load. In our case, we do not have the upper unit, so we will not have to pull the weight towards ourselves, but use our weight as a weighting agent. This will help us ordinary home horizontal bar.

1. This exercise will also involve biceps. Grasp the horizontal bar with a wide palm of your hand (fingers don't look at you).
2. Pull up the chest to the crossbar, try not to bend in the waist. Make sure the tailbone looks down.
3. Blades bring together, feel the tension of the muscles of the back.
4. Smoothly straighten your arms and take the starting position. Do not drop the body, control the process of lowering. To prevent the body from swaying, cross your legs together.

If you have mastered this exercise well, add another isolated exercise at the end. Raising the body up, start your head under the horizontal bar, touching the crossbar with your shoulders. First, learn how to carry out the tightening. As soon as possible, increase the number of repetitions. First, do 3 sets of 5-7 repetitions, increasing in a month the number to 5 sets of 15-20 repetitions (if you can).The main thing in pulling up on a horizontal bar is high-quality performance. Do not swing, do not put your palms on your fingers (so half of the load goes to the biceps), do not bend the lower back.

The following exercise will help to work out all the muscles of the back, but perform it better on the street.

• Hang on the horizontal bar, swinging your legs slightly.
• Swing the body in one stroke of both legs.
• Try to get your hands on the horizontal bar the first time with a swing, as the gymnasts do.

Athletes can immediately become upside down, but our task is to pump back muscles. Therefore, the balancing act is not necessary, it is enough just to stand on the crossbar on outstretched arms.

Work on the wings with dumbbells

When training the broadest muscles of the back, do not forget about the other muscle groups, trapezius, pectoral, etc. To increase the size of the wings, use barbells with a large weight. When the wings reach an impressive size, reorient the workout. Reduce weight, but increase the number of repetitions.

• Take two dumbbells weighing 12-14 kg.
• Put your legs shoulder-width apart, bending them slightly at the knees.
• Lower your arms with dumbbells along the body.
• Do not strain your back, keep it slightly semicircular.
• Pull your arms with dumbbells to the abdomen on two counts, extending your elbows back.
• On four bills, gently lower your hands with dumbbells to the starting position.

This exercise is somewhat similar to deadlift, only performed with dumbbells. Keep your knees slightly bent. If the legs straighten, then the entire load automatically goes to the back of the thigh. And we do not need this.

The following exercise is performed using a prop, chairs or a bed. Support should not be soft, it is better to take two stools.

1. Become the left knee on the stool, and put your left palm on the other stool next to it.
2. The right leg is on the floor, in the right hand is a dumbbell. The back is parallel to the floor.
3. Leaning your left hand and foot, lift the arm with the dumbbell up on two counts.
4. As soon as the arm with the dumbbell from the shoulder to the elbow is fixed parallel to the floor, hold it for a few seconds.
5. Lock your right elbow on the same level, do not swing it. On four accounts, gently lower your hand down.

Repeat this exercise 3-4 times for 15-20 repetitions.Raising the arm with the dumbbell, strain the scapula. You will feel how the latissimus dorsi muscles work. Exercise achieves the greatest effect when using weights, but for a lot of weight should be taken only in the case of good physical fitness.

There is another great exercise that you can do at home, using stools as a bench.

1. Put two stools together. Lie on your stomach in such a way that your body is well supported and that your arms rise and fall freely.
2. Lift your legs from the floor, keep your body straight, as in a ruler. Take in your hands two dumbbells weighing 6-8 kg. Raise your arms up slowly through the sides.
3. As soon as the hands with the dumbbells rise to the level of the body, hold off for 2-3 seconds.
4. Blades bring together. Then slowly lower your hands, but do not throw them, hold in tension.

Exercise works well the lower back, loading the wings.

Inflate the wings easier in the gym, where there is an upper unit and neck with pancakes for the deadlift. But at home you can also work out the latissimus dorsi. But the results will not be noticeable so quickly.Follow the rules below to see the first results in 1-1.5 months:

1. Many exercises on the latissimus dorsi include other muscle groups, and this is indispensable. Try to isolate the biceps or trapezius muscle of the back, following the technique of the exercise.
2. Start working with a small weight, build it up gradually, so as not to damage the ligaments and joints.
3. Before starting the class, do not forget about warming up the muscles. If there is a punching bag, you can beat it a little. The main thing is not to start classes without preparation.
4. Also do not forget about stretching. Hang on the horizontal bar, spin on it.
5. As weights, you can use a special vest or weights on the legs, if you perform pull-ups on the horizontal bar.

Video: how to build wings on the horizontal bar