How to pump up wings at home

The figure of a person can be seen from a distance and the first thing that attracts attention is the width of the upper part of the torso.

The answer to the question of how to inflate the wings ingym, you can get in the gym. This article will consider options for how to pump the wings yourself. In particular: how to inflate the wings of dumbbells and how to pump the wings on the bar.

It should be taken into account that independent work on inflating the muscles of the body requires great self-organization and self-discipline. If this is not, do not start and it's better to immediately go to the gym.

The first tangible results in the growth of muscle mass or increased physical strength will appear after about a month of training, provided they are systematically performed.

I must say that the "wings", this is one of the most difficult areas for muscle pumping.

Method 1 - how to pump the wings of the house.

The exercise is based on push-up. Push-up is similar to traditional push-up from the floor, but there is a significant difference. Push-up is done so that the upper part of the torso falls below the stops. This is achieved in a simple way, with the help of two stools or chairs (abutments), between which there is a push-up.

Hands are located on the supports, the wider - the better. But, it is important not to overdo it and do not damage the shoulder joints by excessive load.

To strengthen the load, place the legs on the couch or other suitable support.

Method 2 - how to pump the wings with dumbbells or weights, if there are no dumbbells.

Not always at home there are dumbbells, the more differentweight. If there are no dumbbells, then they can be replaced by any load convenient for the exercise. For example, you can make loads from pouches filled with sand. Different number of bags will allow to collect the necessary weight. If there is no sand, you can use bricks wrapped around with a conventional medical bandage. From it, they made singing for grasping by hands. In general, for the manufacture of goods you can use everything that fantasy tells.

Draft of dumbbells in slope.

Having taken a stable position, lean forward. The maximum effect of the exercise is achieved with a right angle of inclination. In the initial position, the arms and dumbbells are lowered and lowered. Slowly, without straightening, hands are divorced in the sides. The wider the divorce and the higher the arms, the stronger the effect. Ensure that the hands are straight when bred, without bending at the elbows - this reduces the effect.

The number of repetitions is up to 10 times. The number of approaches is up to 3 times. Step by step, you can increase the number of repetitions and approaches.

Method 3 - how to inflate the wings on the bar.

Turnik, this is one of the most universaltools, which is used to inflate a large number of human muscles. To inflate the wings independently, classes on the bar are the traditional and most effective way.

Performing the pumping of the wings on the bar should be monitoredBecause the body does not swing. You can cross your legs in your ankles. This is important, because rocking significantly reduces the effectiveness of training. When working on a horizontal bar, one must follow a simple rule, according to which the quality of performance is in the first place in efficiency, and only then the number of actions.

How to inflate the wings, pulling in different ways:

Method 1 is a normal grip.

Pulling the chest to the crossbar while grasping slightlywider shoulder level, with the reduction of the shoulder blades during the ascent. Look at the crossbar. Perform movements smoothly and without interruptions at the extreme points of ascent and descent.

Method 2 - wide grip.

Option 1. Perform the exercise should be similar to the previous one, except for the width of the grip, which should be as wide as possible.

Option 2. The second option involves pulling up with a crossbar over the head and touching the shoulders.

To increase the load, you can use burdens on the body or take the help of a friend who must turn your body back, when climbing to an angle of up to 45 degrees.

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