How to quickly pump wings at home

When it comes to wing inflation, we mean the latissimus dorsi or musculus latissimus dorsi - the superficial muscles of the lower back. Thanks to them, the forearm rotates in the elbow joint with the palm downward with the thumb inward. We inherited this skill from primitive ancestors who moved with the help of their forelimbs. With the help of the broadest muscles of the back, ancient man could move with his hands, grabbing onto branches. Also, the "wings" are involved in the breathing process, lifting the lower ribs upward when inhaling.

What is the role of the latissimus dorsi in the formation of the male silhouette

Guys, whom nature has awarded with a thin physique, suffer from the fact that they have straight, like a stick, figures, when there is one vertical line from hips to shoulders without much contrasts. But it is the wings or the broadest muscles of the back that allow you to expand the body, make it more powerful and strong. The back and shoulders of the owner of developed wings will be wide and impressive. Usually such figures are found in swimmers, athletes, rowing or tennis. The latissimus dorsi can be used to create a triangular torso effect and give the figure masculinity and significance.

Features of the formation of wings at home

The latissimus dorsi sways hard, especially if you haven’t played sports before. The results will appear only when you do the entire set of wing exercises three times a week for a month. In addition, to give the figure proportionality, one should not forget about the muscles of the legs and about the arms, so that they do not look comical against the background of a pumped-up back. In the process of pumping the broadest muscles of the back, a beautiful rib cage is formed, and other muscles of the back are also strengthened.

The simplest wing exercise is the classic push-up. But not from the floor, but from the stools. Assistive devices can help increase the load and make the exercise more effective. You will need two stools or two chairs, as well as a sofa, bed, or chair / stool.

Place the stools at a distance from each other so that your torso fits between them.
Place your left palm, fingers first, on the left stool, and your right palm on the right stool.
Place your feet on a sofa or bed. Any height will do, but it should be borne in mind that for beginner pitching, the legs should not be higher than the head. This position significantly increases the load, and this can lead to injury to the arm joint.
Spread your palms slightly wider than your shoulders. Slowly lower your torso so that your ribcage is below your palms.
Do three sets of 10 push-ups to start. When it is easy to do them, increase the number to 15 and then 20 core lowering.

Do these push-ups three times a week for 1-1.5 months as a warm-up before starting to work with dumbbells or pull-ups on the horizontal bar.

In order for the latissimus dorsi to start working, it is necessary to work on resistance. Pull something heavy towards you, and the wings will receive the necessary load. In our case, we do not have an upper block, so we do not have to pull the weights towards ourselves, but use our weight as a weighting agent. An ordinary home horizontal bar will help us with this.

This exercise will also involve the biceps. Grasp the horizontal bar with a wide grip with your palms away from you (fingers do not look at you).
Pull your chest to the bar, try not to bend in the lower back. Make sure your tailbone is pointing down.
Bring your shoulder blades together, feel the tension of the back muscles.
Smoothly straighten your arms and take the starting position. Do not throw your body, control the lowering process. To keep your body from swaying, cross your legs together.

If you have mastered this exercise well, add another isolated exercise at the end. Raising the body up, turn your head under the horizontal bar, touching the crossbar with your shoulders. First, learn to do a good chin-up. Increase the number of repetitions as soon as possible. First, do 3 sets of 5-7 repetitions, increasing after a month the number to 5 sets of 15-20 repetitions (if you can). The main thing in pulling up on the horizontal bar is quality performance. Do not swing, do not put your palms with your fingers on yourself (this is how half of the load goes to the biceps), do not bend your lower back.

The following exercise will work all the muscles in your back, but it's best done outdoors.

Hang on a horizontal bar, swinging your legs slightly.
Swing the body in one swing with both legs.
Try the first time to swing your legs with your hands on the horizontal bar, as gymnasts do.

Athletes can immediately become upside down, but our task is to pump the muscles of the back. Therefore, balancing act is not necessary, it is enough just to stand on the crossbar with outstretched arms.

When training the latissimus dorsi, do not forget about the other muscle groups, trapezius, chest, etc. To increase the volume of the wings, use barbells with a lot of weight. When the wings are impressive, reorient your workout. Reduce the weight, but increase the number of repetitions.

Take two dumbbells weighing 12-14 kg.
Place your feet hip-width apart with your knees slightly bent.
Lower your arms with dumbbells along your body.
Do not strain your back, keep it slightly semicircular.
For two counts, pull your arms with dumbbells to your stomach, pulling your elbows back.
For four counts, gently lower your arms with dumbbells to their original position.

This exercise is somewhat similar to deadlift, only it is performed with dumbbells. Keep your knees slightly bent. If the legs are straightened, then all the load is automatically transferred to the back of the thigh. And we don't need that.

The next exercise is done using a support, chairs, or a bed. The support should not be soft, it is better to take two stools.

Stand with your left knee on a stool, and place your left palm on another stool next to it.
The right leg is on the floor, in the right hand is a dumbbell. The back is parallel to the floor.
Leaning with your left hand and foot, raise your hand with a dumbbell up for two counts.
As soon as the arm with the dumbbell from shoulder to elbow is fixed parallel to the floor, hold it for a few seconds.
Lock the elbow of your right hand at one level, do not swing it. For four counts, gently lower your hand down.

Repeat this exercise 3-4 times for 15-20 repetitions. As you raise your hand with a dumbbell, tighten your shoulder blade. You will feel how the latissimus dorsi muscles work. The exercise achieves the greatest effect when using kettlebells, but a large weight should be taken only in case of good physical fitness.

There is another great exercise you can do at home using stools as a bench.

Place two stools together. Lie with your stomach on them in such a way that your body has good support, and so that your arms rise and fall freely.
Raise your legs off the floor, keep your body straight, as if using a ruler. Pick up two dumbbells weighing 6-8 kg. Raise your arms slowly across the sides.
As soon as the hands with the dumbbells rise to the level of the body, hold the dumbbells for 2-3 seconds.
Bring the shoulder blades together. Then slowly lower your arms, but do not drop them, keep in suspense.

The exercise works well on the lower back, loading the wings.

Wing inflating is easier in the gym, which has an overhead pulley and pancake bar for deadlifts. But at home, you can also work out the latissimus dorsi. But the results will not be visible so quickly. Adhere to the following rules to see the first results in 1-1.5 months:

Many latissimus dorsi exercises involve other muscle groups and cannot be avoided. Try to isolate the biceps or trapezius muscle of the back, observing the technique of the exercise.
Start working with a light weight, build it up gradually so as not to damage the ligaments and joints.
Do not forget to warm up your muscles before starting exercise. If you have a punching bag, you can beat it a little. The main thing is not to start classes without preparation.
Also, don't forget about stretching. Hang on the horizontal bar, twirl around on it.
As weights, you can use a special vest or weights on your legs if you perform pull-ups on a horizontal bar.

Video: how to pump up wings on a horizontal bar