In pursuit of an ideal body, many pay attention to the broadest muscles of their backs, which also have a name - “wings”. Expensive gyms offer their services to increase them. But for some, the question arises: "Are there wing exercises that can be done at home using available means, such as dumbbells?" This article provides answers to many questions that arise both for beginners and experienced athletes.
We immediately warn those young people who are trying to immediately grab large, two- or even six-kilogram dumbbells. Such weights are suitable for developed, pumped up muscles. You will also be able to do it, but before that, do lighter dumbbells.
Exercises on wings with dumbbells can be performed both standing or sitting, and lying down. It is advisable to use a narrow bench, which with success at home can be replaced by several stools made up next. Among the additional equipment, prepare a small pillow or cushion, as well as a small ball (a great option is a tennis ball).
Exercise number 1
Lie on the floor or on a prepared (or improvised) bench, pulling up your bent legs. Hold the ball between the knees. It is necessary to monitor during the exercise on the wings so that the ball does not fall out. Feet should be pressed firmly to the floor at all times.
Raise your arms up, holding dumbbells in them. In this case, the back should be slightly curved. Keep your arms wide apart. The elbows should be slightly bent. If exercises with dumbbell wings are performed on the bench, hands should be lowered as low as possible, so the extreme sections of the pectoral muscles will be well worked out . Do not straighten your elbows! Lowering the dumbbells down, take a deep breath, lifting - exhale.
Exercise number 2Stand straight with your knees slightly bent. Hold dumbbells in your hands. Lift them to your chest, bending your elbows. Keep your arms wide apart to the sides. When raising your elbows, exhale, while lowering - inhale.
Exercise number 3
When listing exercises on wings, you should remember the most famous. To do this, you should take a dumbbell in your right hand, slightly bend your right leg. With your left leg bent at the knee, rest against a bench or stool. Lean on the bench with your left hand. Raise your right hand with dumbbells to your chest. During this exercise, one should pay attention to the wings on the back - it should be straight, the head is raised, the gaze is directed forward or up.
In addition to the exercises already listed, it is recommended to perform regular pull-ups on the crossbar. They should be performed with a regular or wide grip. Also effective way to pump up wings are push-ups. The result will be achieved if during push-ups put your feet on a chair or sofa, and put your palms on the floor. In this position, it is precisely the broadest muscles of the back that work hard.
Finally, it is worth recalling that it is better to perform these exercises in combination. It is optimal to conduct 2-3 workouts per week, after which the muscles should be given time to recover and grow.