Back is one of the largest and most basic groupsmuscles. She should pay great attention to force training, because in terms of scale, she can only compare with her legs and buttocks. Not having enough muscle mass in this part of the body, you will not be able to achieve a beautiful and manly silhouette, and also you will not be able to swing the smaller accompanying muscles to the desired size. That's why you need to train your back for a long time, stubbornly, and most importantly, correctly.
The broadest muscles are triangular andare the most difficult parts of the back for elaboration. They are involved in breathing, lifting our lower ribs upwards. Also their function is to keep the forearm and provide mobility in the shoulder joint. It is important to note that this group of muscles has a close connection with other anatomical groups, namely: pectoral muscles, forearms, trapezoids, deltas and loins. That is why strength training should combine the alternation of loads on the main and secondary muscle groups. Since swinging the wings is necessary in conjunction with other sites of the back, your exercises should include variational exercises that will more or less involve this anatomical group.
How correctly to swing wings and thus to not lag behind in other muscle groups? When answering this question, it is important to consider several features of back training:
And what exercises swing wings?The first thing that comes to your mind immediately is a horizontal bar. And it's not accidental, because this is the basic and most effective exercise for working out this muscular group. But do not rush to rejoice, despite the seeming simplicity, this exercise has a number of technical features and subtleties:
In fact, a horizontal bar - an excellent way for those,who do not have the opportunity to go to the gym. Since you can swing your wings at the nearest stadium or even a playground, you just need to find a suitable crossbar. The most effective types of pulling when working out the widest are considered pull-ups by the head, as well as a wide and reverse grip.
How to swing the wings at home?The answer is simple: we dumbbells help you. It is necessary to buy or borrow from acquaintances a set of good collapsible dumbbells and you can safely embark on training. In addition, these exercises can be perfectly combined with training on a horizontal bar and used as a "finishing" of the widest. Since the swing weights wings can be at home, and in the hall, in the first place is to get acquainted with the most effective exercises for pumping widest:
How to properly swing wings at home,if pull-ups are not given yet, but do not have the opportunity to buy dumbbells? You will come to the rescue of old good push-ups! No exercise is easier and more effective for working out this particular area of the back. The main thing is to strictly follow the technique. The fact is that in order to maximize the use of the latissimus muscles, your body with push-ups should fall several centimeters below the elbow line. Solve the problem quite simply, for this use an additional support for the hands and feet, it can even be the usual stack of books. Also, it should be taken into account that the statement of hands should be quite wide, try to choose the maximum possible position for you. Over time, you can complicate this exercise and perform push-ups with extra weight. To do this, use any kind of weights or even ask your younger brother or sister to lie on your back during push-ups.
Inexperienced and novice athletes who do nothave the opportunity to visit the simulator, often worry about having a great desire to pump up certain muscles, but do not always know how. You can also swing the house wings with a weight. Most often this projectile is in every family with a father, grandfather or uncle. Exercise with weight is carried out by analogy of the pull of one dumbbell from the support. The main thing is to do everything very carefully and watch the breathing. It is worth noting that this type of exercise not only works well on wings, but also uses trapezium.
Even if we swing the wings of the house with dumbbells orplayground on the bar, in any case, do not forget about the technique. Those who go to the simulator, it is much easier, because the coach or comrades in the hall can always fix or give good advice. In case you are doing yourself, then you need to follow the technology yourself:
Even if you know how to swing the wings, it doesdoes not mean that you need to do all the exercises in a row. It is important to evenly distribute the load and draw up a clear training program. This will allow you to use all muscle groups and ensure their uniform and proportional growth.
Day 1:
Day 2:
Day 3:
These sets of exercises need to be added to your routine workouts at 1-2 days intervals, as swinging the wings at home or in the hall daily just does not make sense.
It is believed that the girls do not have a wide backbut it's still not worth neglecting this part of the body. If you add a small amount of latitude, then the waist will visually appear smaller, and this will give an additional visual effect. In addition, a woman simply can not swing wings to hypertrophied size, without resorting to pharmacology. Therefore, ladies can safely work with large weights, without fear of mutilating their beautiful back.
In all sports, it is important to remember thattraining is only 20% success, everything else is based on proper nutrition and genetics. Your diet should match the load, namely, there must be a surplus of calories due to proteins and healthy fats. We need to soberly assess their capabilities and understand that to achieve such results, as the athletes from the covers, will not work. But it's quite possible to have a beautiful, pumped up and proportional back. Since swinging the wings is not so difficult compared to other, smaller muscle groups, you need only follow all the recommendations for training and nutrition. Regularity of classes, nutrition, healthy sleep and work for constant progress - these are your main assistants in pursuit of the ideal body.
