Exercises at home and in the gym

Wings are the widest muscles of the back. This name is assigned to them due to the fact that the developing muscles, the more like the bird's wings in the folded state. Pumpped wings visually make shoulders wider, and waist is already. Without pumped wide back muscles, the shape is difficult to call proportional and beautiful.

With the help of the horizontal bar, the rods, weights and other sports shells can be perfectly pumping the wings.

Anatomy "Wings"

The widest muscles occupy the lower back of the back. They lead shoulder joints. Strong wings are of great importance when performing a traction, pull-up and other tractive exercises with high loads. The function of the wings - rotate and move shoulders.

Exercises on the widest muscles of the back

Training concrete back muscles should not forget about others. It is best to compile a complex, which will be included in 3-5 exercises specifically for "wings" and 2-3 exercises to other muscles of the torso. Each exercise on the wings must be performed on 2-4 approaches depending on physical training. If you wish to rapidly increase muscle mass, then it is recommended to perform exercises with a lot of weight. Do you work on relief? In this case, it is necessary to reduce additional weight and simply increase the number of repeats, approximately 20 times. In his workouts for pumping wings, use both basic and insulating exercises on the widest muscles of the back, regularly alternating among themselves. Basic include various traction - with a barbell, horizontal block in a sitting position and tightening. To the insulating exercises on the wings - thrust dumbbells, vertical thrust with a wide grip.

How to pump up the widest muscles of the back with the rod thrust

When adhere to the exercise data and the selection of the proper weight of the inventory, you are simply amazed, and now proceed! 1.jpg.

Performing craving with a barbell is important to keep the following points under control:

  • The rod should be placed immediately before the knees.
  • keep head right
  • Throughout the exercise in the lower back voltage should be felt
  • Working position with a deviation at least 30 degrees
  • With the rod rod, the participation of the hands should be minimal
  • The main work should have to the muscles of shoulders and backs
  • Choose a lot of rods correctly, it is important that the body is not swinging throughout the workout

How to pump the wings with dumbbells?

Exercises on wings with dumbbells are in the dumbbells, standing in an inclined position with one hand. Hand with dumbbell should relax as much as possible. The technique of performing this exercise is as follows:

  • When exhaling, we carry out the lifting dumbbells upward
  • The main task is to lift the dumbbell as above
  • In addition to the elbow, the shoulder should be included in the work, because when you find the elbow on one line with the shoulder, the widest muscles are experiencing colossal loads, which is positively affected by the final result.
  • It is necessary to hang for 2-3 seconds at the top point

How to pump up the widest muscles of the back with pushups on the supports?

This exercise is similar to traditional pressing from the floor, but is distinguished by the presence of supports. As a support, you can use the bench, chairs. Make sure that the hands are correctly installed, otherwise you can seriously injure the shoulder joint. The correct position of the hands is considered a little wider shoulders. The main task is to lower the top of the body below the support point. It is important to keep the smoothness of movements and proper breathing.

How to pump wings on the horizontal bar?

2.jpg. How to pump wings on the turnstile.jpg

Tightening on the horizontal bar - a classic exercise, popular among athletes. To achieve the maximum effect it is necessary to touch the crossbar. Start training is recommended first with the arrangement of the hands wider shoulders, every time increasing this distance. The wider grip, the better the "wings" are pouring. Avoid jerks, observe smoothness. At the top point of movement, it is important to make a small pause. Much more effective for the development of muscles will be tightening with a reverse grip. To make a variety of training and increase their effectiveness, you can add an additional load in the form of a weight loss on the belt.

How to swing the widest muscles of the back with the help of weights

The exercise is lifting weights to the level of the clavicle. This sports projectile is very heavy, so the beginners are extremely not recommended for him in the first place. Before you download the widest muscles of the back of the Gury, it is necessary to warm up well, in order to avoid injury.

How to pump wings at home

Immediately it is worth noting that it is very difficult to pump the widest muscles of the back, performing exercises at home, especially without certain knowledge. To obtain a visible result, it is important to have all the necessary information for this. It is best to seek help from a specialist who is under you will be an effective training program, as well as provide useful recommendations. You can pump up the wings of the house using pushups, pull-ups, as well as performing exercises on the widest muscles of the back with dumbbells.

The following exercises will help to pump the wings of the house:

  • Push up on the support - it is advisable to jump onto the chair or sofa to enhance your leg load. The wider the hands are installed, the more effective.
  • Dumbbell thrust in the slope - you can use any cargo as dumbbells, for example, sand bags. The maximum effect is achieved at the time when the hands are divorced as widely and directed upwards. Enough 2-3 approaches 8 times.
  • Tightening on the horizontal bar - a very productive exercise, thanks to which a large muscle group pumps. Remember, the squeezing of the body when performing the exercise reduces the load on the muscles, which makes the workout less productive. To enhance the load, add the burden.

How to pump wings in the gym

There is a certain list of exercises, with the help of which you can quickly pump the widest muscles of the back. But experts are extremely recommended to rush the events, as the muscles are very overloaded. It is better to choose a gradual load. Today, the most common and efficient exercises for pumping wings are:

How to swing the widest muscles of the back using the rod cravings

To the muscles, as the load should be tested, tilt the body a little forward, but not more than 30 degrees. The loin must be slightly fastened and during the exercise is tense, head right. While the "Wings" and shoulders should be opened during the slopes with a barbell. A week is enough 2 workouts for 3 approaches 7-8 times.

Traction dumbbells

When performing the exercise, it is necessary to focus on two things: comply with the technique and include only the widest muscles of the back. Then the wings will be worked out as it should. During the workout, watch your hands, the higher you can raise the cargo, the more efficient your back muscles will work. For beginners, the following scheme is suitable - 2 approaches 5-7 times. Increase the load only if you do not experience the "wings" voltage at the end of the workout.

Protechard

Exercising on the horizontal bar, periodically change the arrangement of hands, in order to increase the load on the widest muscles of the back. When tightening on the horizontal bar, lift the case as high as possible. Useful will be the use of the reverse grip technology. Any professional athlete will give positive feedback about this form of exercise. To increase the load on the "wings", it is recommended to resort to assistance. By performing your pull-up, the assistant should shift the housing about 45 degrees. In this case, you will get beautiful embossed "wings".

Master class from Yuri Szokokukotsky

The most efficient exercise for the development of the widest muscles of the back of the back Yuri considers Traiga T Glef, standing in a slope with free weight. It is not recommended to do the exercise with those who have problems with the spine. Before you begin training, you need to gripe with brushes, with their help you can pull your back, and not with your hands. It will also require good shoes with a flat non-bending sole, it will give greater stability and will allow pulling more powerful, not in the floor. When performing thrust, the handle should go to the bottom of the abdomen. You should end the exercise with a straight back, thus, the spine is not injured. For beginners, 3 approaches of 8-10 repetitions are suitable, but if the mass is needed, in the future you can go to 3 approaches 5-6 times with a large weight (from 90 kg and higher).

Tip: Gradually reduce the number of repetitions, but at the same time increase the mass.

Training of the widest muscles back from Denis Guseva

Before starting the main training, it is recommended to warm up. Cardio-exercises are suitable as a warm-up (for example, on an elliptic simulator) a duration of 5 minutes with a pulse of 130-150 beats per minute and stretching. It is necessary to prepare your cardiorespiratory cardiovascular system for the upcoming load and protect yourself from injuries.

After the warm-up part, you can proceed to the following main exercises:

  • Tightening on the horizontal bar with a wide grove: the number of repetitions from 16 to 20 times, 4 approaches. Tighten by touching the chin of the crossbar. The elbows at the same time are met as much as possible, otherwise biceps connect to the operation, that is, the entire load from the "wings" will go to the muscles of the shoulders.
  • Key point: In training, it is not the number of repetitions, but the interval of repetitions, that is, the exercise should take no more than 20-30 seconds. If the purpose of muscular hypertrophy, then Denis recommends performing exercises in the range from 20 to 30 seconds. If the goal is a special muscle endurance training, then you need to do exercises over 30 seconds. When training, the exercise should be performed up to 20 seconds. In this case, the number of repetitions may be different, regardless of the target.

  • Relief in the slope - when you tilted the rod must be below the knee level. Hold the rod to the central part of the abdominal press. The number of repeats is 12-16, the number of approaches is 4.
  • Horizontal thrust in the sitting position - performing an exercise. It is important to choose an average or wide block. This will maximize the widest muscles of the back.

Training of the broadest muscles of the back - Tips and conclusions

How to pump up the widest on the horizontal bar.jpg

To achieve success, you need to be able to feel your body and work as a single system - clearly, nicely. Exercising with heavy shells, it is very important to concentrate attention to not bold yourself. Before you begin training the widest muscles of your back, it is recommended to prepare from all sides, namely:

  • psychological attitude - it is important to understand that the first results will appear only after a couple of months, since "wings" grow long
  • Proper nutrition - make focus on complex carbohydrates and proteins. The smaller the fatty mess, the muscular looks back
  • It is recommended to start training with simpler exercises as soon as the back is strengthened, you can start serious
  • Avoid rippled and sharp movements, in all observe smoothness

It will be possible to get a beautiful body if in the process of workouts you will follow the correct exercise, constantly increase the loads and learn to respond to any changes in your body.

Exercises for the study of the widest muscles of the back. With regular execution, combined with balanced nutrition makes a spin wide, help to form athletic addition and improve general physical indicators. The results of the development of the target muscle group will manifest after 1-2 months.

How to pump the wings with dumbbells at home

Complex exercises for training wings at home

Exercises Set Reversals / Time
Dumbbell thrust in the slope 2-3. 10-15
Dumbbell thrust in the stop lying 312
Thrust dumbbells with one hand in the stop 2-3. 10-15

To read: How to make a workout before training

Dumbbell thrust in the slope

Effective exercise for back training. Developing wings, strengthens the lower back, improves posture and relieves round shoulders. When fulfilling both half of the back are equally loaded. Moreover, it does not "help" the one that is weaker. Gradually enhance weight, you can achieve a serious load on your back without insulating simulators.

Technique implementation
Dumbbell thrust in the slope

Dumbbell thrust in the slope

  1. Slightly bend legs in the knees. Make a deflection in the lumbar spine. Lower the housing forward so that a straight angle formed between the spine and hips.
  2. Take into the hands of dumbbells and in exhale smoothly lift them along the housing to the peak contact of the blades.
  3. Then in the breath smoothly lower the hands, stretching the widest muscles.

how many : 2-3 sets, 10-15 times.

Council : Pull the dumbbells on yourself not by the power of hands - try to use the widest muscles of the back. The forearms and wrists hold the weight, but do not participate in its rise. Do not reduce the amplitude, as it reduces the efficiency of the workout. To do this, start with a comfortable weight.

To read: How to make a narrow rod rod to the chin on the top of the back

Dumbbell thrust in the stop lying

Technically difficult exercise for training wings and round back muscles. In the statics, the muscles of the bark are being worked out.

Technique implementation
Dumbbell thrust in the stop lying

Dumbbell thrust in the stop lying

  1. The initial position is as for classical pushups, but the stop in the floor is not palms, but taken into the hands of dumbbells. Keep your back straight.
  2. On the exhalation in a comfortable pace smoothly pull one hand to the body so that the dumbbell is at the press level.
  3. Lock your hand for 1-2 seconds, then smoothly lower in the inhalation to its original position.
  4. Make the required number of repetitions and perform for the second hand.

how many : 4-5 sets, 20 repeats for each hand.

Tip: At the initial stage, exercise in front of a mirror or under the control of the coach for working out technology.

Thrust dumbbells with one hand in the stop

An insulating exercise for the deep study of the widest muscles, especially the middle and lower sections of the back. It can be performed both in the middle of the complex and at the end of the workout - for the "finishing" of the target muscle group.

Execution technique:
  1. Make a knee in elevation (bench, chair). The second leg is supporting. Take the dumbbell in hand over the support foot. The second hand rests on the palm on the elevation and takes the emphasis (palm is located under the shoulder joint). The housing must be parallel to the floor. In the lumbar spine - a small bend.
  2. In the exhalation, smoothly pull the dumbbell up in one plane with the case so that in the extreme upper point of the back muscle, the backs are as short as possible. Hold for 2-3 seconds.
  3. In the breath smoothly go back to its original position.
  4. Repeat the required number of times for both hands.

how many : 2-3 sets, 10-15 repetitions.

To read: How to do the exercise "Boat" on the back of the house

Thrust dumbbells with one hand in the stop

Thrust dumbbells with one hand in the stop

Council : Pay special attention to the adoption of the right rack. When performing do not assign the elbow to the side. Avoid bending in the thoracic spine, as well as too low the pelvis and heads. Make sure that at the extreme upper point of the wrist do not twist, and at the beginning of the amplitude, jerky movements were made, which help to take the weight due to inertia, and not the work of the back.

When performing dumbbells, a large amplitude is extremely important. The fact is that when performing the exercise, different muscles are connected in different parts of the amplitude. That is, the more amplitude, the more efficient the study of the back.

To read: Complex: healthy spine and loin

Contraindications

Exercises for the study of the widest muscles of the back for the house, which are based on the dumbbell, are not recommended by athletes with injured deltoid muscles, especially if problems are associated with their rear beams.

Refrain from execution if you have a bad stretching belt stretching. In this case, you will be difficult to take the right starting position with the back of the back. And this is relevant to perform exercises even on an inclined bench in the hall. Therefore, before performing, we recommend developing muscles and joints of the shoulder belt. At first, perform exercises under the supervision of the coach.

How to pump your back wings in the gym for men

Complex exercise for training wings in the hall

Exercises Set Reversals / Time
Rod rod to the belt in the slope 2-4 8-12.
Thrust vertical block to chest 2-3. 10-15
Horizontal thrust in a block simulator 38-10

Rod rod to the belt in the slope

Effective exercise, including almost all muscles of the back, hands, chest and press. In the statics, the biceps of the hips and spin extensors are involved.

Technique implementation
Rod rod to the belt in the slope

Rod rod to the belt in the slope

  1. Starting position: Legs on the width of the shoulders. Tilt the housing by 30-40 degrees to the bar on the racks. Put your hands on a vulture a little wider shoulders grip from above (you can range a little width to find the best for you). Keep your back straight. In the lower back of the deflection. The pelvis is slightly reserved back, the knees are bent.
  2. On the exhalation, lead the neck along the surface of the legs until you raise the barbell to the bottom of the abdomen. At the same time, try to guide the elbows strictly along the sides of the torso.
  3. In the breath smoothly lower the neck to its original position.

how many : 2-4 set, 8-12 repetitions.

Council : Avoid inertial movements and jerks. This not only reduces efficiency, but can injure the springs of the back. Make sure that the IP does not have a backing of the back, since in this case the load instead of the wings of the back falls on the spine.

To read: Square Muscle Limens Exercises

Thrust vertical block to chest

Basic exercise for accented study of the wings of the back. In addition, breast muscles work, biceps, delta, trapezoids and diamond muscles.

Technique implementation
  1. Sit on the bench vertically. Make a deflection in the lumbar spine. Fit hips in rollers. Take a straight grip on a comfortable width of the hands, but not too narrowly and not too wide.
  2. On exhale pull handle. At the extreme lower point, the handle should be opposite the chest.
  3. In the breath smoothly weaken the effort and spend the hands, but do not let the weight.

how many : 3 set, 8-10 repetitions.

Thrust vertical block to chest

Thrust vertical block to chest

Council : Before execution, make a workout and warm up target muscles (at least 5 minutes). To do this, you can make 2-3 approaches out of 10-15 slow repetitions with a slight weight.

Horizontal thrust in a block simulator

Basic exercise on the study of the wings of the back in the depth. In addition, trapezoid muscles train, as well as spin extensors. Additionally load hands.

Technique implementation
Dumbbell thrust in the slope

Horizontal thrust in a block simulator

  1. Sit on the bench. Put the stops on the platform in front of you. Then take the handle and make a lumbar deflection. Hands in front of them, slightly bent in the elbow joints.
  2. On the breath pull the handle to the bottom of the abdomen so that your blades come into contact. The elbows move along the housing and are not twisted to the sides.
  3. Exhausted, smoothly return the handle to its original position.

how many : 3 set, 8-10 repetitions.

To read: How to make a narrow rod rod to the chin on the top of the back

Council : Make sure that when performing there was no backing of the back, otherwise the spine will be loaded instead of the widest muscles. Do not pull the weight with biceps and wrists. When performing, do not deflect the housing by more than 10 degrees from the PI.

When performing the exercise, make sure that the body does not deviate back, because so the workload will be "removed" from the target muscles and "smeared" on the internal departments of the back muscles.

General recommendations how to quickly pump the wings of the back

  • Before performing the exercises, be sure to warm up the muscles and the workout of the joints. The working approach without them is not only less effective, but also fraught with injury.
  • After completing the complex, perform a stretching of the target muscles. This will reduce pain after loads and will benefit on the development of muscles.
  • When the workload becomes too easy for you, gradually increase it by increasing the working weight (but no longer than repeats).
  • The guidance of the exercise efficiency is the right technique and regularity. But do not seek to train more often 2 times a week. Especially at the initial stage, since the target muscular group will not have time to recover.

Did you like the article? Subscribe to us on social networks and learn

About new items!

If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.
If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.

Powerful wings quickly and just with dumbbells at home.

If you want to become the owner of a beautiful wide back and triangular torso you need to rolling the wings, so called the widest muscles of the back. It is they who are able to expand their back, give the figure to the courage and raise your self-esteem.

If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.
If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.

In fact, the widest muscles of the back are very badly pumping away. Especially if you have not trained before. For a noticeable result, you will have to sweat and make a lot of effort, but if you try to try the result to appear during the month you will see the improvements of your figure in the mirror, it will tremble you strongly and give enthusiasm in further training.

If you look at the picture, it immediately immediately becomes clear how the widest muscles of the back in the formation of a beautiful torso are important.

And so if you have not lost a desire to change yourself, we go to the exercise block that we can perform at home having dumbbells.

If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.
If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.

1 push up with lifting dumbbells

If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.
If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.

2 Hand breeding in the slope

If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.
If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.

3 thrust dumbbells in the tilting with support

If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.
If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.

4 thrust two dumbbells in the slope

If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.
If nature has not rewarded you with a beautiful powerful torso and you are straight and flat, like a stick, it's not a reason to be upset, you need to take yourself in your hands and just start training your body.
If your house has a horizontal bar He can become an excellent shell for pumping wings and complement any set of exercises.
To achieve a quick result, train systematically and make at least 3 workouts per week.
Why make sure to make a power training after 40.
Pulse slimming zone. Burn fat properly and quickly.
Powerful trapezes are swinging with its own weight.
Age is not the limit, capacity training after 60 years. Why and how.
We increase the volume of the chest at home simply and quickly.
3 types of pull-ups for pumping shoulders.
Two exercises at home for hands.
The perfect figure on vacation, how not to gain extra weight at sea.
Male cardio for the heart.
4 minutes for pumping press.

Shoggy.gif.

Subscribe do not pass by!

Well developed wide back muscles resemble a folded wings of a large bird, for which they are often called "wings". They can be infamous both at home and in the gym. Nothing special for exercise on this muscle group is not required. At home, it is enough to install a crossbar in a free opening to start training. If there is a turnstile near the platform or in the courtyard, you can do it on it. Similar sports simple shells have almost every courtyard.

Working over the widest muscles is quite difficult. It requires great perseverance, a lot of strength, as well as a considerable amount of time. It is especially difficult to overcome their own laziness and overcome themselves, since a similar obstacle arises to each person to a greater or lesser extent. To pump the wings, it is necessary to regularly engage in several months. Visible results will be achieved through the first month of systematic training.

The diligence, self-control, discipline is not the only thing that allows you to pump up the scope of the widest muscles, it is also necessary to increase the amount of food consumed. The daily caloric content of a sport of a sports person is always higher than that who does not train. Musculature increases in the amount due to the admission to the body of a sufficient amount of protein, which can provide protein cocktail. Classes require a lot of energy, the source of which are carbohydrates. Both nutrients are required to be present in the menu, so it is necessary to eat more and more often.

Complex exercises to pump wings in the hall and home environment

  • Optionally go to the gym to have well-developed wings. The presence of basic inventory for power training allows you to perform all the work on pumping the widest muscles at home. The main thing is to master the technique and systematically perform:
  • traction rod in the slope;
  • Tracting dumbbells with one hand standing in the slope;
  • various types of pull-ups;
  • push-ups on supports;

Lifting weights.

For classes, it is necessary to have Giri, dumbbells, a barbell, the desire to become the owner of outstanding wings, the correct nutritional mode, systematic training.

For classes, it is necessary to have Giri, dumbbells, a barbell, the desire to become the owner of outstanding wings, the correct nutritional mode, systematic training.

Rod rod in the slope

Requires the presence of a rod and a set of cargo with different mass. Sports projectile, if not, can be purchased or leaving for a while at someone from friends.

The correct position in the execution of this exercise suggests that legs are placed on the same level with the shoulder belt, slightly bent in the knee joints. Behind the neck are taken from above, that is, the usual grip - the hands are put a little wider than the shoulders. When the initial position is accepted, the stranded hand take the rod and straighten up.

Hands completely lowered. With an exhalation, the bar is pulling towards the stomach. Raise elbows need to try as high as possible. They should move on a straight trajectory. You can not allow them to disperse. The bar must be pulled exclusively thanks to the involvement of shoulder and spine muscular groups. Hands should be used at a minimum, that is, to carry out an auxiliary role.

Lower the barbell on exhalation. The blades are reduced during the rise, and with the reverse movement - lowering the projectile, on the contrary, are bred. Weight are selected according to the principle of the body during all approaches not swinging.

  • To pull the rod correctly, you need to take into account a number of important nuances:
  • Boot in the lower back should be very little, but not much;
  • The tilt of the torso forward implies the formation of an angle that should not be less than 30 degrees;
  • The head must be kept straight, and the neck is placed in front of the legs;

During each repeat in the lower back, tension should be felt.

Every moment necessarily requires strictly control.

Every moment necessarily requires strictly control.

Traction dumbbells with one hand standing in the slope

For a dumbbell, hand is neutral enough so that the palm look towards the hip. Finding in relation to the bench depends on what hand hold the dumbbell. If in the right, then stand on the left, and if left, the athlete becomes on the right side of the bench. The housing is tilted until it forms a parallel to the floor. The back is a little bent in the lumbar department. The working hand together with the projectile must be absolutely relaxed.

  • Proper execution of thrust with dumbbell assumes:
  • movement dumbbells upward on exhalation;
  • the maximum possible lift of the projectile;
  • inclusion in the work (left / right) shoulder when elbow reaches its level, with a simultaneous maximum reduction in wings;
  • delay for a few seconds at the uppermost point;

Smooth lowering dumbbells to lower point, slowly exhaled air.

The order of action is the same for the left, and for the right hand. You do not need to use dumbbells, if any, you can make cargo with your own hands. As an exhaustion, the bags filled with sand, wounded by a medical bandage, often use ordinary bricks.

You can use absolutely any rebunny material. The only thing that should be remembered is to make homemade shells with exhaust weight not recommended. This is fraught with injuries.

You can use absolutely any rebunny material. The only thing that should be remembered is to make homemade shells with exhaust weight not recommended. This is fraught with injuries.

Tightening on the turnstile

Classic exercise that performs athletes who train outside the gym walls. Fully mastered pull-up implies that the breasts during the execution relate to the horizontal bar. It is best to carry out a change of grip. Coloring the exercise first time to arm your hands should be a little wider than the shoulder belt.

Regularly performing pull-ups, each week should increase the distance between the hands until it becomes the maximum possible. This is due to the fact that it is a wide grip that allows you to actively work out and pump up the widest muscles, making the wings of truly outstanding.

Tightening on the crossbar is needed without any sharp movements, but solely smoothly. In order for the exercise to be as easy as possible, it should be started with a small stretching of the body. For this, it is enough just a few seconds to file on the horizontal bar. Raising the torso, in the upper position is delayed for a couple of seconds, and then lowered.

To achieve good results in the downloading of the widest spinal muscles allow and pulling up with the reverse grip, when the palms are not addressed from the torso, but, on the contrary, to it. Hands are recommended to keep the most widely as possible. The crossbars in the extreme upper position should be concerned or shoulders or a population. The head at this moment should start at the crossbar. Increase the load allows the use of various cargo or deviation of the body during lifting.

The last option involves working with a partner, which should help reject the body. The angle at the same time should not be more than 45 degrees. This technique helps to achieve an excellent result in increasing the volume of the widest muscles much faster than in conventional pull-ups.

Rises on the crossbar can be performed in a horizontal position. This pull-up option involves slow execution, since most of the load falls on the shoulders. They rotate at an angle of more than 100 degrees. Newbies should not immediately set a similar goal, because it will not work perfectly pull up. To begin with, it is possible to limit the rise in 30 degrees. Performing an exercise, you need to strictly control the hands all the time not bend, but remained straight.

Rises on the crossbar can be performed in a horizontal position. This pull-up option involves slow execution, since most of the load falls on the shoulders. They rotate at an angle of more than 100 degrees. Newbies should not immediately set a similar goal, because it will not work perfectly pull up. To begin with, it is possible to limit the rise in 30 degrees. Performing an exercise, you need to strictly control the hands all the time not bend, but remained straight.

Training with garish

An excellent alternative to exercises with dumbbells and rods, if these shells are not available. Giri also allow you to work well and achieve an impressive volume. The basic exercise performed by this projectile is reminded by the drive dumbbell to the belt in the slope. It is done, leaning on a shop or some steady item. The main thing is that its upper surface is at the level of the belt or was higher. It can be a cabinet, a table or other furniture.

It is recommended to start using the Gury after a good workout of hands and backs, because during the classes, the forearms are involved. The hand with the gury is lowered and relaxed, and the brush is beginning to turn left and right. It should be slow. Otherwise, the likelihood of injury is obtained or stretching.

The initial position is similar to what the dumbbells are taken in the tilt of one hand. Grope Giri for those who are used to working with dumbbell will seem completely unusual. Gradually, when the exercise is performed regularly, no difference will not be felt.

The main disadvantage of Giri is that it has a standard weight, that is, to increase the cargo per kilogram in the approaches no longer work. The most common projectiles at 8, 16, 32 and 64 kilograms.

Summarizing

Each exercise for pumping wings requires a high concentration, because for the most part involves raising large scales. It is necessary to feel your body and the widest spinal muscles, be able to recognize the incoming signals. Systematic training on wings will bring significant results in a few months.

The pumped wings (or the widest muscles of the back) are exactly what creates an ideal male figure in the form of an inverted triangle. Learn how to pump these muscles!

Just as powerful wings give advantages in flight birds and bodybuilders won in many ways, if you know how to pump wings (or the widest muscles of the back) in the gym. And although the muscles of the back are not discussed not as thoracic or biceps, know: only having a pumped wide back muscle can be achieved by a classic male V-shaped physique.

Unfortunately, due to the lack of opportunity to see the back during the exercise, most athletes neglect the balance of training to the top of the body, arranging priorities in favor of the chest.

This article presents exercises and recommendations on biomechanics to disclose your potential. Learn how to optimize the workout of the widest muscles of the back and pump yourself wide wings!

The kinesiology of the widest muscles of the back

Before being taken for weight and swing wings, it should be understood in the functional features of the buildings of these muscles. The widest muscle of the back is attached to the medial side of the cross-bones of the shoulder bone, and originates from the third lower rib.

Any discussion of the widest muscles of the back should include a mention of a big round muscle. It is called the "small assistant" of the wings, since both of them have the same effect on the hand, and to train one muscle without another is impossible.

Bodymaster.ru recommends training plans:

Round muscle originates at the bottom of the blade above the widest muscles of the back. It is attached to the head of the shoulder bone in almost the same place where the widest muscles of the back. Its problem is an expansion, internal rotation and bringing the brachic joint.

The functions of the widest muscles of the back are very important: this muscular group is actively involved in bringing the shoulder bone. Whenever our hands are above their heads, for example, when performing the upper block to the chest or pull-ups, the wings direct the blades down and pull the entire shoulder belt.

And any exercises in which the hands make cravings down, the wings are in full reduction. Basic traction exercises and pullovers with dumbbells or barbell are also well suited for the development and pumping of your wings.

Exercises for pumping wings

If your figure resembles a rectangle, an oval or even a circle, take yourself in hand and punish the widest muscles of your back so that the mirror demonstrates you the perfect proportions! Tightening, rod or dumbbell rods, T-griffe and thrust to the belt on the block - these exercises are considered a classic bodybuilding in the pumping of wings.

However, so that you are guaranteed to receive the result and did not spend time in the gym in vain, it is important to comply with the correct execution technique. This will allow you to include in the work only the necessary muscles and protect you from injuries.

The role of the technique in pumping wings

How to quickly pump wingsFor most bodybuilders, the correct sensations and technique of exercise for the widest muscles of the back comes with time in the process of training. And although the thickness is being developed quite quickly, the width width appears later.

The problem lies in the use of incorrect technology when performing various exercises to expand the back. The technique of creating pumped wings requires understanding and great practice for mastering.

During all the exercises on the back, especially on the widest muscles, biceps receive a larger load. You can't swing alone wings and do not use biceps. Most of the beginners almost fully use only the biceps strength when performing the exercise for the wings, and this limits the results they expect to receive the spinning of the back.

The secret is to maximize the involvement of the biceps of the hands. As in the case of strong forearm, they must perform a secondary effect during exercises.

How to achieve this? The hand should look like a hook or a bowl that holds the bar. Thoughts must be focused on the fact that the exercise performs the back, and not biceps. For most newcomers, it is very difficult, as they cannot ignore the fact that biceps is a muscle that participates in any traction exercise.

To exercise for the widest muscles of the back correctly, a visualization and practice is required, otherwise you simply cannot achieve maximum results.

The only way for most bodybuilders is correctly performing exercises for wings - practice the form and technique of inflating light weight. Once you have mastered the technique, you can begin to add weight when performing exercises.

Bodymaster.ru recommends fitness coaches:

Most athletes use too heavy weight in the exercises for the widest muscles of the back with the wrong technique, which creates even greater risk of injury and does not properly pump the wings.

Training that will give you pumped wings

Perform this stunning gigantic set further in the article only once a week! After the workout is completed on the wings, you can make several exercises to the rear delta, for example, dumbbelling sitting or standing.

You will have to use a lighter weight, since the rear delta has already received a certain load during the workout of the wings. At the end of the workout, be sure to stretch. After 6 weeks, when you are lean, you can add weight and perform fewer repetitions for the workout.

Workout

Start with the warm-up of the widest muscles of the back. For example, perform 2 approaches of pull-ups of 10 repetitions. If you are difficult to pull up 10 times, do not worry about this: just add one additional repetition every two workouts.

For most tightening athletes are very complex, so do not worry about the total number of repetitions that you can do, just keep working on them. Since these are warm-up movements, relax 2-2.5 minutes between the sets and begin your training in the inflationary of impressive wings.

Here exercises are performed one after another without rest, all together they represent one giant set. This program is specifically designed to felt the work of the widest muscles of the back.

*Training of the widest muscles back

- Service is in the beta testing stage

Pay special attention to forearms. When you swing the neck or wings, concentrate your attention on the technique of execution, and not on the weight that you can raise. Loosen the grip of the rod and use hands like hooks.

Remember that the first action in each exercise should be performed by the wings. Try so that the blades come into contact, and constantly focus on the widest muscles of the back.

Psychological concentration on the widest muscles of the back during training is very important, because as practice shows, 9 out of 10 people use greater weight than it is necessary, thereby reducing their results. You must work with wings, and not the muscles of the hands, otherwise there can be no speech about the scrambled.

Understanding the right biomechanics of the widest muscles of the back and suitable stretching methods will allow you to successfully plan the program in which you can realize all your potential. And persistent work on exercises during the training will help you achieve goals. And when the right technique will be mastered, you will be amazed at what speed will your wings begin to develop.

In order for the effect of workouts to surpasses all the expectations - add a sports nutrition to your diet.

Supplements for the growth of the widest muscles of the back ?

Maxler | CONSECTIVE PROTEIN 85.

1 servings.

Here beginners and the athletes can acquire Maxler® Consecutive Protein 85 as a dietary food, thereby prevent the muscle catabolism process. ?

Maxler | Vitamen.

3 Tablets per day

The German company known in the global sports nutrition market is not one year, released a balanced complex of vitamins and minerals in one package & ndash; Maxler USA Vitamen. ?

Maxler | Mega Gainer.

1 portion.

With the choice of Maxler USA Special Mass Gainer, everyone can provide its body with the necessary elements for sports development and the subsequent accumulation of full energy. ?

Maxler | WHEY AMINO TABS 2000

To achieve an optimal effect, we recommend taking a double portion of amino acids

Maxler® Whey Amino Tabs 2000, presented here, can be used for, own muscular growth, strengthen the structure of tissues, restoring the functions of the body. ?

Universal Nutrition | Ultra Iso Whey

To prepare a single portion, it is enough to mix 1 dimensional spoon of the product by 150-200 ml of water.

Universal Nutrition Ultra Iso Whey - serum protein isolate from the world brand. Contains up to 100% amino acids in its pure form due to several filtering processes. Allows muscle tissue to recover in a short time after training.

Universal Nutrition | Uni-vite

4 capsules. ?

  • Universal Nutrition | N1-T.
  • Before training and before bedtime.

    Category:

Special sports additives

2 capsules.

Un N1-T is an additive, which includes special extracts focused on the powerful increase in the natural production of testosterone by the body needed for a dynamic increase in athlete's power indicators. ?

  • Universal Nutrition | Natural Sterol Capsules.
  • Before training and before bedtime.

    Before training and after it. During recreation days, add one more portion.

Anabolic complexes

2 tablets.

Universal Nutrition Natural Sterol Capsules is a superbly balanced anabolic complex, which allows the athlete to seriously increase physical exertion, thereby improving their own indicators. ?

Universal Nutrition | BCAA stack

For the preparation of one portion, it is necessary to dissolve 10 g of a product of 250 flots or juice.

The unique formula of an indispensable branched chain amino acids included in the Universal Nutrition BCAA Stack complex enhances the anabolic effect and contributes to the rapid increase in muscle mass. ?

Universal Nutrition | Glutamine.

1 portion.

The Amino Acid Complex of the American Manufacturer Universal Nutrition Glutamine 120g is known to athletes around the world. Its balanced formula saturates the body with energy and super endurance. ?

Universal Nutrition | Storm

1 Measuring Spoon Product is a recommended one-time dose, which can be found with water or juice and use twice in training days, touching and after it.

The effect of Universal Nutrition Storm corresponds to its name. This is really a storm, an explosive energy wave for effective muscle buildup and increasing the power indicators. ?

Universal Nutrition | Jointment Sport

Two capsules before meals.

Universal Nutrition Jointment Sport is a really high-quality food additive, which is designed to increase the strength, flexibility and stability of the ligaments and the joints of the athlete.

Recommendations of sports nutrition are approximate. Before buying, we recommend consulting additionally in the store with a specialist.

Everyone who improves the physical form is a priority exercise. Usually the girls have a study of press and buttocks, in men - biceps and shoulders. The back training is often attached to secondary importance: it is not visible under clothes. However, it is the spin that is a rod forming a figure. The most important role is played by the widest muscles, called "wings". Consider how to pump them in the gym and home.

Shoe muscle back: Anatomical help

The widest muscles justify their name: they cover the entire bottom area of ​​the back and go from the spasy processes of the latest breasts and from all lumbar and sacral vertebrae, from four lower edges (in this place, muscle teeth alternate with the teeth of the outer oblique abdominal muscle).

Functions of the broadest muscles of the back

в

The widest muscles symmetrical. It is formed by two parts, each of which resembles a large triangle. This surface muscle: the whole (with the exception of the upper beams, covered with a trapezoid muscle) is directly under the skin. In general, a V-shaped body silhouette with embossed protrusions in the armpit area - "wings" is evaporated.

  • The functions of the widest muscles are diverse:
  • Ensuring the movement of the shoulder with simultaneous pulling hands back towards the vertebral axis with rotation inside.
  • Tightening the body to hands under the condition of fixing them.

Participation in the implementation of respiratory movements (splenning on the side of the chest, an increase in its volume). As the load increases, the widest muscle is actively involved in the respiratory process - this allows the body to mobilize its capabilities in the stressful situation.

Strong and hardy "wings" allow you to increase the indicators in the training on other muscle groups. They are indispensable in many sports: swimming, rowing, spear throw, sports gymnastics and climbing, in boxing, volleyball, tennis.

The developed widest muscles give an attractive athleticism of a male figure, and girls visually reduce the waist, perfect posture and gait, allow you to confidently wear dresses with an open back.

Developed "wings" - the inheritance from our evolutionary ancestors, in which the most significant function of the widest muscles had the opportunity to move with the help of hands. They have a load on this area have been incommensurable, rather than in the open descendants, since the main methods of movement were jumping from the branch of the branch and walking on four limbs.

The main movements through which the broadests are trained, are thrust in two versions: attracting the projectile to himself and itself to the projectile.

How to download "Wings" at home: Training of the widest muscles of the back at home

In order to pump "wings", it is not necessary to acquire a subscription into a simulator room. Domestic training may be no less efficient. The minimum equipment (horizontal bar and dumbbells) will be required, as well as the regularity of classes and patience.

Tightening on the horizontalist will help to pump "wings"

This basic exercise is powerfully developing back muscles and hands, increases the power of graft, increases the indicators in other power exercises.

  1. It is required to hang on the crossbar, holding a straight line at the level of shoulders.
  2. He inspiring deeply, on the exhalation they begin to pull the body to the crossbar before touching the top of the chest.
  3. Upstairs there is a pause for 1-2 scores, the blades are reduced.

On the breath slowly extension hands, smoothly lowering the body down.

in

в

Make 3-5 approaches of 10-15 repetitions.

When it turns out to pull up more than 15 times, it is recommended to use burden. As such, a special belt, vest-sleevener, a backpack, filled with something heavy.

in

м

To fully pull up - the task that is not for all athletes due to excess weight, the general physical weakness, inconsistent work of the muscles. In such cases, a special adaptation is used - rubber harness. It is fixed on the crossbar in the form of a long loop, in the lower part of which feet are placed. When trying to draw pull-ups, the hull will push the body from below.

T.

е

For newbies there is a technique of "negative repetitions". Here the initial will be position, as if the athlete was already pulled out. Having mowed at the crossbar in this position, it should be descended as slower as possible, resisting the strength of gravity.

Video: Technique Exercises Tightening to pump "Wings"

Video techniques pull-ups to download "wings".

Pushups

This exercise leads in accessibility and versatility, because it does not require special conditions and special equipment.

  1. For the initial position, the focus of lying. To work out "Wings", practice "wide" pushups - hands must be located at a distance equal to about two shoulders widths. The back is saved perfectly straight until the end of the approach: you can not ride down and bent up.
  2. Doing inhale, begin to fall down due to the bending of hands in the elbow joints almost before touching the fest.

Powerful muscle effort on exhalation is returned to the starting position.

Perform 3-4 approaches of 12-15 repetitions.

Exercise requires concentration on the right posture. Press and spin should remain strained.

When ordinary pushups for pumping "wings" will be not enough, it is recommended to be pressed from the stops. You can buy special devices or use as such weight or dumbbells. The execution technique will be similar to standard pushups with the difference that the amplitude of motion will increase. The initial position will become less stable, so the muscles stabilizers are actively involved in the work.

E.

т

To complicate the technique, exercise on dumbbells or weights with a simultaneous pull. Having made pushups, tolerate body weight into one hand, temporarily taking focus on three limbs. With a free hand make traction weights or dumbbells to the belt and return to its original position. Peeling again, repeat the movement with the second hand.

Pressing on dumbbells or weights require caution and especially close attention to the observance of technology: with careless movement they can disperse on the parties.

Dumbbell thrust to the belt

At home, classical exercises on the development of "wings" using dumbbells can be performed. One of them is the thrust of dumbbells in the slope to the belt.

  1. Located standing, slightly bent the knees and keeping the natural deflection in the lower back. The housing is tilted almost to parallels with a floor - such an angle of inclination will allow a greater extent to use the widest muscles. Hands perpendicular to the floor, hold the dumbbells, burdened under the shoulders. The glance is ahead.
  2. Smoothly controlled motion attract dumbbells to the stomach. Elbows go strictly up.
  3. At the top point of the trajectory there is a second pause.

Hands with dumbbells lead in a starting position. The muscles of the back at the same time should be stretched, but not relax.

M.

м

Make 3-4 approaches of 8-10 repetitions.

Performing an exercise, it is important to eliminate the work of the hands: they should only hold the burden, the traction is carried out due to the widest muscles.

One dumbbell tilt

For training in this option, you will need a dumbbell and a bench or another smooth surface that can be used as a support.

For the starting position, it is necessary to stay on the bench with a support on the right knee and right hand. The angle in the hip joint will be practically direct. It is very important that the spin throughout the exercise keeps the smooth position with natural deflection. Left legs are a little dismissed - she hard rests in the floor, helping to maintain balance.

  1. Hold your head so that the neck makes one straight line with the rest of the spine. Shell take in the left hand - she hangs freely down. Dumping neck parallel building.
  2. Effort of broader muscles need to take burden to the belt, trying to bring the elbow up. At the same time, exhalation is done. The back retains an even position.
  3. At the top point, the second pause is withstanding. The dumbbell in this position is recommended to be slightly taken back.

A hand with a shell on inhale returns to the original position.

Functions of the broadest muscles of the back

г

After taking the craving 10 times with your left hand, mirror change the initial position and repeat everything in the same way. This will be 1 approach. You need to make 3-4 such cycles.

The peculiarity of this type of thrust is the need to control the position of the corps. When lifting the elbow, it should not be twisted around the axis of the spine.

Compared to two dumbbells, such an exercise due to the presence of support less loads the vertebral pole and allows you to work in a greater amplitude.

Training of the broadest muscles in the simulator room

For classes, it is necessary to have Giri, dumbbells, a barbell, the desire to become the owner of outstanding wings, the correct nutritional mode, systematic training.

The gym provides a wide range of opportunities for pumping "wings". To get a visible result, it is worth dealing with what kind of training you need to pay attention primarily, and what is advisable to apply as auxiliary options.

This is the main basic exercise on the study of the widest muscles of the back. Not all visitors to the simulatory halls make it, giving preference to a variety of blocks of blocks. Meanwhile, it is this exercise that works more efficiently "wings" and strengthens the entire muscular array of the back. It forms a beautiful posture and activates the fat burning.

For a comfortable execution, it is recommended to use a lower rack. E. Taking a barbell from the rack, take a step back. Lightly bent legs are placed on the width of the hip joints. The upper part of the housing is tilted at an angle of approximately 45

  1. . While the exercise is performed, such a position should remain unchanged.
  2. On the exhalation, the rod pull up to the middle of the abdomen. The movement is carried out at the expense of the muscles of the back and shoulders, the blades go back.
  3. At the top position, delayed for a couple of seconds, additionally reducing the target muscles.

The projectile smoothly lowers at the initial position.

in

и

Make 3-4 approaches of 8-12 repetitions.

You can not allow the rounding of the lower back: it makes the exercise attendant. While the correct technique is not mastered, it is impossible to increase the working weight.

When using serious burdens, it is advisable to deal with straps: it will help to pump the widest muscles, without overloading the wrist.

Video: Truck machinery in the slope

Video techniques for performing rod rods in the slope to quickly dig "Wings".

Pullover

This exercise simultaneously includes breasts and the widest muscles of the back. It contributes to the expansion of the chest, helping to eliminate the effect of "climbing breasts", so in the work of the "wings" pullover takes an important place.

It is believed that the largest result in the expansion of the breast Pullover gives athletes under the age of 27.

When this exercise is performed, not large weights are crucial, but good stretching and proper breathing.

  1. You need to lie down perpendicularly to the bench so that the body resembles a bridge with a support on the foot and the upper part of the back. The dumbbell takes two hands "in the castle" and almost on straight hands raise over the breast. In this position, the pelvis is located below the shoulder belt level, and the widest muscles get a good load.
  2. Making a powerful deep breath, begins leisurely to lower the projectile as low as possible.
  3. At the bottom of the position there is a second delay (it is desirable to breathe a little more air).

In exhalation, returned to the initial position.

and

у

Make 3 approaches of 10-15 repetitions.

T-GRAY

This version of thrust increases the thickness of the broader and additionally includes small, deep muscles, making the back of the back to the back and detailed.

  1. Exercise is performed on a special simulator. The burden is placed on his free end and becomes so that it is located between the legs. The housing must be in relation to the neck of approximately 45 degrees. Feet firmly stand on the steps, the knees are slightly bent ("soft knees"). The glance is ahead, the back retains the smooth position.
  2. Making exhalation, begin to pull the T-rug in the direction of themselves, not allowing the dilution of elbows to the parties.
  3. At the end point of the movement, you need to move the blades and linger for a couple of seconds, providing an additional reduction in the muscles of the back. The vulture practically concerns the chest.

In the breath, the simulator is given in the initial position without a touch of the platform. The lowering is slower than the rise.

and

т

Make 3-4 approaches of 10-15 repetitions.

The main movement is carried out at the expense of the turning back of the elbows, but not an effort of biceps - this is the main condition for high-quality backbone. Muscular voltage should be saved at all points of the trajectory.

If there is no necessary simulator in the hall, it is permissible to use the usual bar for performing such a traction. One end of it is placed in the angle and fixed with the help of sweater. On the other side of the grid are housing. It is so that the rod is located between the legs, and the hands are closer to the pancakes. Increase the amplitude of the movement, if you get up on the step platform.

Exercise of the broadest muscles: Secrets of efficiency

No muscle group implies such a strong communication "brain muscle" during training, like a back. The basic condition for the effective training "Wings" is a concentration on reducing the broadest. Mechanical performing movements often leads to the transfer of the load on other muscle groups, even if everything is done correctly. Therefore, in any exercise on the elaboration of the top of the back, everyone needs every muscular abbreviation.

Hands are inevitably included in the work in the workout, but you should make every effort so that this inclusion is minimal. If at the end of the approach of any type of thrust "beat" biceps, it means that the exercise was incorrect. In this case, you need to take less burde and seek ideal technology.

Functions of the broadest muscles of the back

в

Training "Wings" involves a consistent increase in working scale, but this process should be justified. Forced load includes all the housing, making an ineffective occupation.

Developed wide muscles are a healthy, strong back and beautiful posture. You can work out not only in the simulator room, but also at home, the main thing is to comply with the technique - only in this case the pump will be effective.

Content

Where are you and what muscles are called "wings"

No matter how ridiculously sounded, the wings in a person are there, and they are located on the sides of the torso, only the name did it from the athletes themselves - a jargon since the time of the basement. In fact, the wings call the widest muscles. They are on the outside. By the way, the broadests are the biggest muscles of this group. The width of the torso is created by them, so without "wings" look harmoniously and massively athlete will not work.

In addition to creating the desired form of a figure of an athlete, these muscles play a crucial role in performing power exercises, for example, in Powerlifting during the bench press, most of the load lie to the widest. They are involved in the most diverse work. The upper bundle is attached to the shoulder, and the bottom - in the loaf area.

The best exercises on the wings at home

1. Tightening on the horizontal bar

The best exercise, both for training at home and in the gym, is considered to pull up a wide grip. This basic exercise allows you to most effectively develop muscles, and each person can perform it today, thanks to fitness gum of different rigidity, compensating for the lack of force when performing this exercise. Read more about Rubber for pulling →

But for people with a high level of preparation, the number of tightening of which no additional load exceeds for 15 repetitions, it is possible to perform pull-ups with burden, for example, from the gury. It can be said that pull-ups - the most important exercise for the widest, which does not have a potential limit, because the load can be increased as much as you need!

This exercise is performed at the beginning of the workout. To build the mass and creating the volume of muscles, the optimal scheme will be considered a classic option. It consists of 3-4 approaches and 10-12 repetitions.

  1. Execution technique as follows:
  2. Take the position under the coasting of the horizontal bar. Grasp the crossbar straight enough as possible. It will be the most correct option to create a load accent.
  3. From Visi, perform the movement up, pulling up the chest to the crossbar as close as possible. The rise is performed on exhalation.
  4. At the top point of movement, you should withstand the pause and slowly fall into its original position.

W.

In order to minimize the load on the triceps, and in this exercise it is minimal, you do not need to completely bode your hands in the elbow joints.

2. Dumbbell thrust in the slope with two hands Another very effective exercise for the widest muscles for domestic training is the dumbbell traction in the slope to the lower back. Exercise can be performed without dumbbells using fitness gum. It is technically difficult due to what you have to keep the lumbar and stomach in tension. The back should also be smooth. The angle of inclination of the body is approximately 45 degrees.

This exercise is performed at the beginning of the workout. To build the mass and creating the volume of muscles, the optimal scheme will be considered a classic option. It consists of 3-4 approaches and 10-12 repetitions.

  1. For athletes with undeveloped muscular corset, the exercise is recommended only with a slight weight.
  2. Bending the legs in the knees and tilt the housing under the desired angle, straighten your hands with dumbbells perpendicular to the floor.
  3. The feet are located approximately at the knee level with a narrow laying of legs so that the dumbbells do not cling to them while driving.
  4. Dumbbells can be kept in parallel to each other, and turning them into a horizontal plane.
  5. During the movement, the athlete does exhale, and inhale when returning the weight in its original position.

Dumbbell thrust in the slope

The upper point of the amplitude comes when the elbow joints form a straight angle.

The exercise scheme, as well as pull-ups, consists of 3-4 approaches of 10-12 repetitions.

3. Tract one dumbbell to the belt in the stop

  1. Excellent exercise for women and men will be a traction of one dumbbell to the belt in the stop. This exercise is an additional burden for the best development of target muscles.
  2. To do the exercise, leaning forward, shed a knee and hand about the bench.
  3. Then, retain your leg back and straighten your hand with a dumbbell, dropping it down perpendicular to the floor. It will be the initial position.
  4. The movement begins on exhalation. Tighten the dumbbell to the belt by the widest muscle.

Tightening a wide grip photo

On the breath, lower the dumbbell in the original position as slower as possible.

The best exercises on the wings in the gym

The first and most effective exercise for the widest in the gym will always be tightening, we will not consider this exercise, we will not, so they will sharpen attention on the line of the lower block.

4. Land block

The traction in the simulator or in the crossover is performed. For execution you will need handles for a parallel grip.

  1. Equipment: Legs on the platform and straightening his back, stretching hands to the belt. Note that when performing this exercise, the back should always be straight.
  2. It is not necessary to round down and tilt it in the direction of the waxes.

Rod rod to the belt in the stop: photo.

Weight pull only by the widest muscles. Work should be performed smoothly and concentrated directly by the target muscles.

5. Tract "T" -Grif

The traction in the simulator or in the crossover is performed. For execution you will need handles for a parallel grip.

  1. The exercise "T" -GRIF is an excellent option to create powerful wide muscles. A variant using a rod with "T" is to be performed after tightening. This exercise looks like a traction of a barbell or dumbbells in the slope, but by fixing the spine, if we are talking about a modern simulator, this exercise is less attendable.
  2. Rocking up the simulator under its anthropometric data, take the position on the support plane and footrest.

Then remove the neck from the fasteners and perform the thrust movement.

Rowing horizontal block

Another advantage of this exercise is the ability to use a few grits, as each of the grips loads the back muscles in different ways.

6. Traction in Hammer

T-GRAF equipment in the slope

And another most powerful exercise for the development of the widest muscles is the thrust in the lever simulator. The exercise can be performed as one hand and two. Allows you to pump, emphasizing the load on the different muscles of the back, but in each of the embodiments, the widest muscles of the back are necessarily involved.

  • Recommendations
  • All of the listed exercises must be performed by 3-4 approxes 10-12 repetitions each.

The ideal training scheme will be tightening and another exercise presented in the article to choose from. The bunch of "pull-up and thrust in the lever simulator" is especially well worked with "wings".

Conclusion

"Wings" work in every exercise for the back, so they should be dosed loaded, since overtraining - the enemy is fast progress!

≡ October 1, 2015 · Rubric:

miscellanea

How to pump the wings most effective exercises for muscles back

How to pump wings by dumbbells Description of exercises

The wings in bodybuilding are called the widest muscles of the back, which have the shape of triangles and give the torso spectacular V-shaped silhouette. They are located on both sides of the torso and pass from the waist to the armpits.

Exercises for these muscles are an important stage of training of any athlete: It is the wings that make the back wide and are proud men.

Well-developed widest muscles are immediately striking and issued a real bodybuilder, but only in the event that hands are harmoniously developed, breasts, press.

How to pump wings at home

To pump up the cherished muscles with a large desire and good discipline can be at home. And use for this ordinary dumbbells that do not take a lot of space in the apartment.

For training wings with dumbbells, there are two effective exercises that are popular with all experienced athletes. It is a craving for breast in the slope and lifting direct hands in front of them.

When performing the first exercise, they usually use a bench, but you can do without it. In addition to wings, delta, trapezoids, rhombid muscles of the back are included.

How to pump the wings with dumbbells, performing thrust in the slope with a bench

Take a dumbbell in the left hand grip to myself, get up near the bench, bend down and rest in her right hand and right knee. To keep the back straight, almost parallel to the floor, the left knee is slightly bent. The left hand is lowered down and completely dispelled in the elbow, shoulder not strain, look ahead. This is the source position.

To breathe deeply, breathing to delay and slowly tighten the dumbbell to the chest, bending your hand. Try to lift the elbow as high as possible. Having achieved the top point of movement, strain the muscles of the back and remain in this position a couple of seconds. Then, exhausted, slowly return to the initial position. Make the required number of repetitions and change your hand.

How to pump the wings with dumbbells, performing thrust without a bench

Take the dumbbell in the left hand, put the right leg forward, slightly bent in the knee, the second leg is rejected back and also a little bent. The right hand rests on the right knee, the torso is tilted. A hand with a dumbbell is relaxed and lowered down, the glance is directed forward. This is the starting position.

The most important!

How to pump the wings with dumbbells, performing hands

To perform this exercise, you need to take dumbbells upper grip, get up straight, put your legs on the width, hands freely down. Hands raise up in front of you to the level of shoulders. In a second, return to the starting position.

How many times do the exercises and what weight

If you are interested in how to quickly pump the wings, you first need to correctly evaluate your natural data, and then select the optimal mode of workouts, recreation and power supply. Competent weight selection, the number of sets and repetitions determines the result.

To build a muscular mass, it is necessary to pick up weight so that you can do the exercise 6-8 times in one set, while the last repetition occurs at the limit of forces. To achieve relief, tactics will have to change and do 15-20 times in each approach with a slight weight.

Note!

To perform traction dumbbells in the slope, the recommended weight of the projectile for beginners can range from 6 to 8 kg, and the number of approaches is 3-4.

Hand lifts are effective only with the right selection of weight. Too heavy dumbbells will lead to the swaying of the torso and the redistribution of the load, which will adversely affect the result. If dumbbells will have insufficient weight, it will be necessary to train too long to succeed. This exercise is recommended to do in 2-3 approaches.

How to pump the wings with dumbbells at home

Complex exercises for training wings at home

Exercises Set Reversals / Time
Dumbbell thrust in the slope 2-3. 10-15
Dumbbell thrust in the stop lying 312
Thrust dumbbells with one hand in the stop 2-3. 10-15

Dumbbell thrust in the slope

Effective exercise for back training. Developing wings, strengthens the lower back, improves posture and relieves round shoulders. When fulfilling both half of the back are equally loaded. Moreover, it does not "help" the one that is weaker. Gradually enhance weight, you can achieve a serious load on your back without insulating simulators.

Technique implementation

Dumbbell thrust in the slope

  1. Slightly bend legs in the knees. Make a deflection in the lumbar spine. Lower the housing forward so that a straight angle formed between the spine and hips.
  2. Take into the hands of dumbbells and in exhale smoothly lift them along the housing to the peak contact of the blades.
  3. Then in the breath smoothly lower the hands, stretching the widest muscles.

Now you have an idea of ​​how to pump the wings with dumbbells. Training correctly and with pleasure!

Dumbbell thrust in the stop lying

Technically difficult exercise for training wings and round back muscles. In the statics, the muscles of the bark are being worked out.

Technique implementation

Dumbbell thrust in the stop lying

  1. The initial position is as for classical pushups, but the stop in the floor is not palms, but taken into the hands of dumbbells. Keep your back straight.
  2. On the exhalation in a comfortable pace smoothly pull one hand to the body so that the dumbbell is at the press level.
  3. Lock your hand for 1-2 seconds, then smoothly lower in the inhalation to its original position.
  4. Make the required number of repetitions and perform for the second hand.

How many: 2-3 sets, 10-15 times.

Thrust dumbbells with one hand in the stop

An insulating exercise for the deep study of the widest muscles, especially the middle and lower sections of the back. It can be performed both in the middle of the complex and at the end of the workout - for the "finishing" of the target muscle group.

Execution technique:
  1. Make a knee in elevation (bench, chair). The second leg is supporting. Take the dumbbell in hand over the support foot. The second hand rests on the palm on the elevation and takes the emphasis (palm is located under the shoulder joint). The housing must be parallel to the floor. In the lumbar spine - a small bend.
  2. In the exhalation, smoothly pull the dumbbell up in one plane with the case so that in the extreme upper point of the back muscle, the backs are as short as possible. Hold for 2-3 seconds.
  3. In the breath smoothly go back to its original position.
  4. Repeat the required number of times for both hands.

How many: 4-5 sets, 20 repeats for each hand.

Thrust dumbbells with one hand in the stop

How much: 2-3 sets, 10-15 repetitions.

Tip: Pay special attention to the adoption of the right rack. When performing do not assign the elbow to the side

Contraindications

Exercises for the study of the widest muscles of the back for the house, which are based on the dumbbell, are not recommended by athletes with injured deltoid muscles, especially if problems are associated with their rear beams.

Refrain from execution if you have a bad stretching belt stretching. In this case, you will be difficult to take the right starting position with the back of the back. And this is relevant to perform exercises even on an inclined bench in the hall. Therefore, before performing, we recommend developing muscles and joints of the shoulder belt. At first, perform exercises under the supervision of the coach.

Avoid bending in the thoracic spine, as well as too low the pelvis and heads. Make sure that at the extreme upper point of the wrist do not twist, and at the beginning of the amplitude, jerky movements were made, which help to take the weight due to inertia, and not the work of the back.

Basic exercises

  1. The basic exercises for the widest muscles of the back belong:
  2. Pull-ups on the horizontal bar or crossbar;
  3. Thrust e-shaped rod to chest;

Tightening the rod to the chest.

But the most efficient exercise for the back was and remain just pulling up on the horizontal bar.

  • And how to pump up your back on the horizontal bar? Here are some tips on what you need to do and what you do not need to do when tightening:
  • When performing exercises, it is necessary to relax shoulders in such a way that they do not rise.
  • In no case cannot be bending the back.
  • You can not rock the case. Yes, you, of course, ease your movements up and down, but the result from such pull-ups will be minimal.
  • Do not let yourself relax and make big stops below. It is necessary to work evenly throughout the exercise until the very end of the approach.

Before you start training, each time you need to perform an energetic workout of each part of the body. You do not need to listen to those "cleverings", which claim that you can do without a warm-up, if there are small loads. Workout is always needed and everywhere! After all, high-quality warming up well will prepare your body to workout, and this will significantly improve the results.

In addition, you immediately need to decide on your activities. You must clearly imagine what you want to achieve first of all: mass or relief. This will allow you to correctly plan the entire sports process and subsequently avoid mistakes, and, consequently, injuries. It will be better if you first increase the muscle mass of the body, and only then proceed to working out relief.

How to pump wings with dumbbells fitness and bodybuilding

The widest muscles of the back help the figure of any athlete to make exactly the massiveness, according to which it is called a real athlete. Poisen and developed wings, namely the broadest backs, are wonderful, along with a fairly well-developed muscles of hands, chest and press.

To begin, it is necessary to just remember that it is not necessary to pay close attention to an exceptionally some particular group of muscles. This should not be done because with a rather long training of an exceptional one muscular group, the athlete will remain, even after it, underdeveloped and will not have the necessary effort in direct muscle tension

For your attention, two exercises will be presented below for the development of wings using dumbbells.

Exercise first

Video on the topic "How to pump up the muscles of the needles with the help of dumbbells"

First you need to take one dumbbell in your hand. The leg should also be put forward, as well as slightly bend it in the knee. The second leg should be left back and also bend in the knee.

Hand, which is free, should be stopped right in the knee. Employed dumbbell hand needs to lower down to complete relaxation.

To build a muscular mass, it is necessary to pick up weight so that you can do the exercise 6-8 times in one set, while the last repetition occurs at the limit of forces. To achieve relief, tactics will have to change and do 15-20 times in each approach with a slight weight.

Now you need to pull the dumbbell before the shoulders are parallel to the body directly. It remains only to lower the dumbbell back.

The main aspect of the exercise under consideration is the choice of the proper weight of the dumbbells. If you only perform this exercise, you should take the dumbbell more than 8 kg. It is a dumbbell with this weight will be most effective for beginners. Approach should be made no more than four.

Exercise second

Take two dumbbells in your hands, put your legs so that they are the level of shoulders width. Now lower your hands parallel to the body. Next, you need to raise your hands to the shoulder level, then return your hands to the initial position.

The exercise under consideration is most effectively with the right weight of dumbbells. If dumbbells are too heavy, then during the exercise, you will rock the torso, and this reduces the effectiveness of the exercise. If the dumbbells are too small by weight, the effect will be minimal, resulting in achieving the desired result, you will spend a lot of time.

Добавить комментарий