How to build wings at home quickly and efficiently?

It is no secret that many men tend to build their muscles, because a muscular body is a sign of strength, courage, sexuality. But not everyone knows that for good physical fitness it is not necessary to rush to the gym. To date, exercises have been developed to help solve the issue of how to build wings at home. It remains only to familiarize yourself with this article and begin to apply the knowledge gained in practice.

How to build wings at home? You will need a certain inventory for this. First of all, this is a horizontal bar, dumbbell, barbell. It happens that the whole list is not always at home, then you should try to replace the missing inventory with homemade analogs. For example, use bags or buckets with hardened cement as a weighting agent. The storefront model of the horizontal bar can be replaced with a homemade crossbar securely fixed at a suitable height.

Now we will understand the basic (basic) exercises that will help solve the issue of how to build wings at home.

Push ups

And how to pump up wings at home, if the barbell and dumbbell are not available? Here pushups will come to the rescue. For their high efficiency, some nuances should be taken into account. Your broadest muscles will build up if you lower your shoulders below the stop, your legs should be raised on a bench, sofa or stool. Arms out wide enough, just do not overdo it, otherwise you can severely injure your shoulders.

If these exercises for wings become too easy, i.e. your muscles are much stronger, you will need to increase the load. You can use various weighting agents for this. As an additional load, you can use the weight of a partner or a younger (not heavy) family member. Just be careful - you can be injured.

Pull-ups

The most popular wing exercises are pull-ups. In order to pump up the wings, pull-ups should be performed smoothly, without making delays at the upper and lower points. You can perform them with a usual grip, while trying to reduce when lifting the scapula.

Wide grip pull-ups - performing them, you can not only pull your chin above the crossbar, but also move your head forward, behind the crossbar itself, holding the body in an inclination, trying to touch the crossbar with your shoulders.

We swing wings with dumbbells

You should take a dumbbell with your left hand, a grip on yourself, stand near the bench and, leaning forward, rest against the bench with your right hand and right knee. The back should be curved naturally, almost parallel to the floor. A hand with a dumbbell hangs freely, the head is raised up.

Then you need to bend the left leg slightly and lift the dumbbell to the chest. At the highest point, you should hold your hand for a second, and then slowly lower it to its initial position.

In order to qualitatively pump wings, you should perform 5-9 repetitions of the exercise for 2-4 approaches. Be sure to let your muscles recover after a workout. Do these exercises twice a week.