How to pump wings at home quickly and efficiently?

It's no secret that many men seek to pump uptheir muscles, because a muscular body is a sign of strength, courage, sexuality. But not everyone knows that for a good physical shape does not necessarily rush to the gym. To date, exercises have been developed that help in deciding how to pump the wings at home. It remains only to get acquainted with this article and begin to apply the knowledge gained in practice.

How to inflate the wings at home?You will need a certain inventory for this. First of all it is a horizontal bar, dumbbells, a bar. It happens that the whole list is not always at home, then you should try to replace the missing inventory with homemade counterparts. For example, to use as a weighting agent bags or buckets with hardened cement. The shop model of the horizontal bar can be replaced with a self-made crossbar, securely fixed at a suitable height.

Now we will deal with the basic (basic) exercises that will help solve the issue of how to inflate the wings at home.

Push ups

And how to pump up the wings at home, ifbarbell and dumbbell not available? This is where push-ups come to the rescue. For their high efficiency, some nuances should be taken into account. Your latissimus muscles pump up, if you lower your shoulders below the stop, your legs should be raised on a bench, sofa or stool. Arrange your hands wide enough, but do not overdo it, otherwise you can severely injure your shoulders.

If you perform these exercises for the wingsit will become too easy, i.e. your muscles will get much stronger, you will need to increase the load. You can use for this a variety of weighting. As an additional load, you can use the weight of a partner or a younger (not heavy) family member. Just be careful - you can get hurt.

Pull-ups

The most popular wing exercises arepull-ups. In order to pump up the wings, you should pull up smoothly, without making delays at the top and bottom points. You can perform their usual grip, while trying to reduce when lifting the scapula.

Pull-ups with a wide grip - by doing them, you cannot only to tighten the chin above the crossbar, but also to turn the head forward, behind the crossbar itself, keeping the body in a slope, trying to touch the crossbar with the shoulders.

Swing wings with dumbbells

It should take a dumbbell with his left hand, grip to himself,stand near the bench and, leaning forward, rest against the bench with your right hand and right knee. The back should be naturally curved, almost parallel to the floor. The hand with the dumbbell hangs loose, the head is raised up.

Then you need to slightly bend the left leg and lift the dumbbell to the chest. At the highest point, hold your hand for a second, and then slowly lower it to the starting position.

In order to qualitatively pump up the wings,It is necessary to perform 5-9 repetitions of exercises for 2-4 approaches. Be sure to let the muscles recover after a workout. Do such workouts twice a week.