How to pump the wings with dumbbells? Description of exercises

Wings in bodybuilding are called the broadest musclesBacks that have the shape of triangles and give the torso a spectacular V-shaped silhouette. They are located on both sides of the body and extend from the waist to the armpits.

Exercises for these muscles - an important stage of training for any athlete: it is the wings that make the back wide and are the pride of men.

Well-developed muscles at oncethey strike the eye and give out a real bodybuilder, but only if the arms, chest, and press are harmoniously developed. In addition, the training of the wings extends the thorax and increases the strength of the back muscles, which are actively involved in everyday life.

How to pump the wings of a house

To pump cherished musculature at largeaspiration and good discipline can be at home. And they use for this ordinary dumbbells, which do not occupy much space in an apartment. For training wings with dumbbells there are two effective exercises that are popular with all experienced athletes. This is the pull to the chest in the slope and the rise of the straight arms in front of him. When performing the first exercise, usually use a bench, but you can do without it. In the work, except for the wings, include deltas, trapezoids, rhomboid muscles of the back.

How to inflate the wings of dumbbells, performing traction in the slope with a bench

Take the dumbbell in the left hand grasp to yourself, get upnear the bench, bend over and lean against it with your right hand and right knee. The back is held straight, almost parallel to the floor, the left knee is slightly bent. The left arm is lowered down and completely unbent at the elbow, the shoulder does not strain, look forward. This is the starting point.

Deeply inhale, hold your breath and slowlypull the dumbbell to your chest, bending your arm. Try to raise the elbow as high as possible. Having reached the top point of movement, strain the muscles of the back and stay in this position for a couple of seconds. Then, exhaling, slowly return to the initial position. Make the necessary number of repetitions and change the hand.

How to inflate the wings of dumbbells, doing thrust without a bench

Take the dumbbell in your left hand, put your right foot upforward, slightly bent at the knee, the second leg is set back and also slightly bent. The right hand rests on the right knee, the torso is tilted. The hand with the dumbbell is relaxed and lowered, the look is directed forward. This is the starting position.

Take a breath. Bending the left arm at the elbow, pull the dumbbell to the chest until the shoulder part is parallel to the floor. On exhalation slowly return to its original position. Repeat the required number of times, change your hand.

How to inflate the wings of dumbbells, performing lifting hands

To perform this exercise, you need to takedumbbell upper grip, stand upright, put your feet at shoulder width, hands freely lowered down. Hands raise in front of him to shoulder level. A second return to the starting position.

How many times do exercises and how much weight to take

If you are wondering how quickly to pump up the wings,then you first need to properly assess your natural data, and then choose the optimal mode of training, rest and nutrition. A competent selection of weight, number of sets and repetitions determines the result.

To build muscle mass, you needpick up the weight in such a way that you can do the exercise 6-8 times in one set, with the last repetition taking place at the limit of your strength. To achieve relief, tactics will have to be changed and done 15-20 times in each approach with a small weight.

To carry out draft dumbbells in slope, the recommended projectile weight for beginners can be from 6 to 8 kg, and the number of approaches is 3-4.

Hand lifts are effective only with the rightweight selection. Too heavy dumbbells will lead to swaying of the torso and redistribution of the load, which will adversely affect the result. If the dumbbells will be underweight, it will take too long to train in order to succeed. This exercise is recommended to do in 2-3 approaches.

Now you have an idea of ​​how to inflate the wings of dumbbells. Exercise correctly and with pleasure!