human figure seen from afar, and the first thing that attracts attention - the width of the upper torso.
answer to the question of how to pump up its wings in the gym, you can get in the gym.This article will consider options on how to build their own wings.In particular: how to build the wings of dumbbells and how to build the wings on the bar.
It must be remembered that the independent work on the inflation of the muscles of the body requires a lot of self-organization and self-discipline.If not, do not even start, it is better to appeal to the gym.
first tangible results in the growth of muscle mass and physical strength will increase after about a month of training, provided their systematic implementation.
must say that the "wings", is one of the most difficult muscles to pump station.
Method 1 - how to build the wings of the house.
Exercise based on push-ups.Squeezing like a traditional push-ups, but there is a significant difference.Squeezing is performed so that the upper torso dropped below stops.This is achieved in a simple manner, with two stools or chairs (stops), and between which a push occurs.
hands are placed on poles, what more - the better.However, it is important not to overdo it and do not damage the shoulder joints to excessive load.
To enhance the load, position the feet on the couch, or other suitable support.
Method 2 - how to build the wings of dumbbells or weights if no dumbbells.
not always have dumbbells at home, the more different weights.If not dumbbells, they may be replaced by any convenient load exercise.For example, you can make loads of bags filled with sand.Different number of bags collected will enable the desired weight.If there is no sand, you can use bricks, wrapped in conventional medical bandage.Because it is done singing to grab his hands.In general, for the manufacture of goods, you can use anything that will prompt fantasy.
Thrust dumbbells in the slope.
gain a foothold, to lean forward.The maximum effect of exercise is achieved at a right angle of inclination.Initially, the hand with dumbbells and summarized below.Slowly, without a break, hands divorced in hand.The wider and more divorced show of hands, the stronger the effect.Ensure that your hands at a dilution were straight, without bending at the elbows - this reduces the effect.
number of repetitions - 10 times.The number of approaches - up to 3 times.Gradually you can increase the number of repetitions and approaches.
Method 3 - how to build the wings on the bar.
horizontal bar, is one of the most versatile tools that are used to pump large amounts of human muscle.To inflate the wings alone, playing on the bar is a traditional and the most effective way.
performing the pumping of the wings on the bar it is necessary to ensure that the body does not wobble.You can cross your legs at the ankles.This is important becauserocking significantly reduces the efficiency of employment.When working on the bar to follow a simple rule, according to which in the first place on the effectiveness of the quality of performance is, and only then the number of actions.
How to build the wings, pulling different ways:
Method 1 - normal enough.
Pulling up to the bar at chest-grip slightly wider than shoulder level, with details of the blades when lifting.Look at the crossbar.Perform movements smoothly and without interruption at the extremities of lifting and lowering.
Method 2 - wide grip.
Option 1. Perform exercise should be similar to the previous, except for the width of the grip, which should be as broad as possible.
Option 2. The second option involves pulling a restaurant crossbar behind your head and touch your shoulders.
To enhance the load you can use weights on the body or take the help of a friend, who must reject your body back while climbing at an angle of 45 degrees.
