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How to build the wings: the fitness complex for back muscles
- Preparation for the exercises for development of muscles of the back
- Effective fitness exercises in the gym to increase muscles of the back
- The power bar for fan of a healthy lifestyle at home or on the Playground
Well-developed latissimus dorsi muscle many fitness enthusiasts are called “wings”. This is due to the external similarity of the involved muscles with folded wings of a large bird. Fitness exercises for increasing back muscles and giving them a distinctive triangular form ready to run or in the gym and at home. Complex equipment and expensive training equipment fitness classes do not require.
At home will approach the bar and dumbbells, in the gym, you can use a rod. The main condition to work on the back muscles is your motivation and persistence, because the increasing need of the muscles will require a lot of time and effort.
Preparation for the exercises for development of muscles of the back
For regular exercise strength fitness and effective growth of the dorsal muscles, you should follow some simple rules that will help you get the most out of your training:
- Make a fitness program of exercises and training schedule. Log the results.
- Strictly adhere to the workout schedule. Tune in for the serious and long-lasting lessons. Try to overcome laziness and self-pity during training, otherwise the results will not be.
- The results of the fitness exercises don’t appear in the first month of training for muscle growth takes time. So don’t give up, not noticing a significant increase in muscle in the first training.
- For efficient and stable growth of muscle tissue the body needs protein. You should increase your daily diet, eat more often. If necessary, you can use a special protein mix as a Supplement to your permanent diet.
Effective fitness exercises in the gym to increase muscles of the back
Exercises for fitness can be done at home if you have the necessary sports equipment. If equipment is not, desirable fitness classes at the gym, under the supervision of an experienced instructor.
- Thrust rod with a tilting forward.
Feet put on width apart, slightly bend their knees. Rod is taken in hand normal grip. The trunk is inclined forward (angle is 30 degrees). On the exhale, pull the barbell to the abdomen, the elbows are pushed back, inhale lower the shell down, but not put on the floor. Perform 2-3 sets of 10-15 repetitions.
- Pull the dumbbells on incline, with emphasis on the bench.
Place left knee and left hand on the bench. The body should be tilted. Take a dumbbell in your right hand easy grip. On the exhale dumbbell up to my chest, the elbow plays as high up as possible, to breath the shell is lowered down, but not placed on the floor. Near breast try to fix the position of the dumbbells for 2-3 seconds. In the course of performing fitness exercises work not only by hand, engage the muscles of the shoulder. Perform 2-3 sets of 10-12 repetitions at a slow pace for each hand.
During gym, try to soberly assess their strength and rational to pick up the weights or dumbbells. Too little weight will not give the desired load to the muscles and, accordingly, the desired results. Excessive weight will lead to the violation of the techs run a fitness exercise and a high body burden, which is also a negative impact on the effectiveness of your workouts.
The power bar for fan of a healthy lifestyle at home or on the Playground
Classes power fitness to increase the back muscles can be performed at home. If there is no time or money to visit the gym, a kettlebell and a simple crossbar home or yard are perfect for fitness.
- Deep pushups.
For this exercise you will need support under the hand (chairs or benches) — this will allow you to lower the body during exercise as low as possible. Feet should be level with your hands. Make the push-up position, hands wider than shoulder width with maximum stability. On the exhale, raise the body up, inhale lower down, as far as possible.
- Pull on the bar.
This exercise is both the most effective, widespread and accessible. The bar is home to many, and the horizontal bars are installed in almost every yard.
Pull on the bar in the first weeks of training are performed in the usual way: easy grip, hands shoulder width apart. After a month of regular exercise, you can pull up reverse grip.
Pullups wide grip — the most effective exercise for back muscles and shoulders. The bar when lifting starts in the head.
If the body weight ceased to be a sufficient load, you should use special weights on his feet. In this case you need an assistant, for insurance when performing fitness exercises.
- Training with kettlebells.
Weights also are the most affordable exercise equipment. Pick a kettlebell weight, depending on your level of fitness. For beginners HLS fit kettlebell 16 kg, for more experienced athletes — shells with a weight of 24 or 36 kg. Take a dumbbell in hand, feet spread shoulder-width apart, slowly lift the projectile to the height of the clavicles. Perform 2-3 sets of 10-12 repetitions for each hand.