Wings call the broadest muscles of a back, and all because they in well developed state are similar to the put wings of a huge bird. Trainings for their pumping can be held as in the hall, and at home. Now we will understand how quickly to pump up wings and to achieve beautiful relief of a body. At once it would be desirable to warn that it is necessary to apply many forces and to spend time to achieve desirable result. Train regularly, but not daily, giving to muscles time for rest and restoration, and do not forget to watch food yet.
How to pump up wings?
Experts recommend to train evenly all muscles of a torso. Make a complex, including in it 2-4 exercises to strengthen back muscles, and 1-2 exercises on other groups of muscles. Carry out each exercise in 3-5 approaches. In that case if the purpose of a training is to build up muscle bulk, then carry out general exercises with weighting and pullings up. Use the maximum weight that there were enough forces no more, than for 8 repetitions. If you work on relief, then reduce additional weight, but increase the number of repetitions till 12-20 times.
- Exercise No. 1. Let's understand as push-ups from a floor to pump up wings, this most available and simple exercise which it is possible to carry out houses. There are several options of this exercise, for pumping of the broadest muscles of a back it is the best of all to choose push-ups with broad setting of hands. To understand how push-ups to pump up wings, we will pass directly to exercise. SP – accept an emphasis lying, having placed hands rather widely, having receded from each party from shoulders approximately on 15-20 cm. The palm needs to develop a little in the parties. Surely control that during the training the back formed the flat line without deflection in a waist. Inhaling, fall down, bending hands in elbows, and touch a floor breast. Exhaling, return to a starting position, but only do not try to unbend completely hands in elbows. If to be engaged every day, then even without performance of other exercises it is possible to achieve good results.
- Exercise No. 2. Now we will understand how to pump up wings on a horizontal bar as this exercise also effective and is available to everyone as the crossbeam can be found practically in each yard or to make houses independently. At first undertake a crossbeam so that hands were parallel to shoulders, and then, the distance should be increased every week to greatest possible. That legs did not dangle, they are recommended to be bent in knees and to cross. Be tightened, trying to reach a breast a crossbeam, and then, in the top point be late for couple of seconds. Movements have to be smooth without breakthroughs. Still it is possible to carry out pullings up by a reverse grip. For increase in loading put on cargoes legs. It is possible to ask to reject the friend during rise a body on a corner no more than 45 degrees.
- Exercise No. 3. If interests how to pump up house wings, then pay attention to exercise draft of a bar in an inclination. SP – get up directly, having put legs on one line with shoulders and having bent them in knees. Still it is worth caving in a little in a waist to unload. The bar should be taken the ordinary successful fellow that between hands the distance was a little wider than shoulders. Bend forward approximately by 30 degrees, at the same time the head needs to be held directly. You hold a signature stamp before shins. Tighten a bar on an exhalation to a stomach, at the same time elbows have to rise as it is possible above. You watch that they moved in a straight line. One more important point – shovels should be reduced. On a breath lower a bar down. If there is no bar, then it is possible to use 2 dumbbells.
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