Find out how to build your lats at home without visiting expensive fitness centers and spending a lot of time on sports. Many guys are interested in the effectiveness of training at home. Now we will not discuss why someone does not have the opportunity to visit the hall. The purpose of this article is to talk about which wing exercises at home will be most effective.
Back muscles anatomy
The wings or latissimus dorsi, when sufficiently developed, emphasize the athletic figure of the man. A strong back is just as important as a pumped chest or arm muscles. It should also be said that the back muscles are one of the most difficult groups to pump. The hardest part is to work only on the legs.
This group includes a large number of muscles and the lats are the most massive. To achieve the desired result, you should do regular exercises. You don't have to go to the gym for this, many wing exercises at home will be no less effective. It is only important to progress the load and observe the technique of their implementation. Prepare for the fact that you will not be able to achieve instant results.
Exercises on the wings on the horizontal bar
You must remember that you will not be able to build your lats without using a horizontal bar. Now we will tell you about the exercises on the wings at home, which must be performed on this sports equipment.
- Pull-ups, wide grip. When doing chin-ups to develop the wings, you need to use a wide grip. It is also very important to pull up as high as possible so that when performing a movement in the opposite direction, the target muscles are stretched as much as possible. At the same time, in the extreme upper position of the trajectory, they will shorten as much as possible. All this contributes to the active growth of muscle fibers.
- Pull-ups behind the head. An equally effective exercise on the wings at home. To get the most out of it, you need to touch the bar with your back.
- Pull-ups, reverse grip. Again, you have to use a wide grip, but with the palms facing you. To enhance the efficiency of movement, you should pause at the extreme upper point of the trajectory.
Exercises without a horizontal bar at home
To pump your lats without a horizontal bar, you need dumbbells. Here are the basic wing exercises at home using this exercise equipment.
- Dumbbell rows in an inclined position. Place your feet at the level of your shoulder joints and slightly arch your back, tilt your body forward. As you inhale, start pulling the shells to your stomach, and as you exhale, lower them. It is very important to ensure that the elbow joints are parallel to each other and only move in a vertical plane.
- Row of one dumbbell in an inclined position. To make this exercise easier to do, place one knee on a chair and rest your hand on it. Perform a movement similar to the previous exercise, but with one hand. In the final upper position, it is worthwhile to pause so that the exercise is as effective as possible.
Other effective wing exercises at home
- Classic push-ups. This movement will be very useful for beginner athletes who do not yet have sufficiently developed muscles and cannot pull up. The technique for performing the wing-pumping movement is almost identical to regular push-ups. However, in order to maximize the load on the lats, your chest should fall below the level of the palms. Simply put, hands should be placed not on the ground, but on additional supports. These can be, say, books. You should also use the position of the hands slightly wider than the level of the shoulder joints. In addition, the legs should also be marked for support.
- Exercises on the wings at home with a kettlebell. A kettlebell can become a fairly effective projectile for pumping the wings. However, this projectile is not suitable for beginners, but for experienced athletes it can be very useful. Note that the kettlebell can be useful not only for the development of the wings, but also for the trapezoids. The technique of performing the movement is similar to the deadlift of one dumbbell in an inclined position. The only difference lies in the sports equipment you use. It is very important to monitor your breathing and this applies to all strength movements. This not only increases the effectiveness of the training, but also reduces the risk of injury. Recall that you should start with small weights and gradually increase them.
Tips for training your wings at home
So, when doing the exercises, you must watch your technique and breathing. If you are doing everything correctly, then after a couple of months you will be able to see the results of your classes. Basic exercises are most effective even when exercising at home. But you can get an excellent result only with the proper organization of nutrition and training. Do not rush to increase working weights, as this will lead to a violation of the technique, and this, in turn, negatively affects the effectiveness of your workouts.
If you follow the technique, then you will not need to use a lot of weights. At the same time, the importance of load progression must not be forgotten. In every exercise on the wings of the house, you should do at least three sets of 8-12 repetitions each.
By the way, you should remember that the load can be progressing not only by increasing the weight of the sports equipment, but also by increasing the number of sets and reps.
Example of a wing training program
This is a sample training program that you can make the changes you need.
1st day of training
- Pull-ups, wide grip - 4 sets of 10 reps each.
- Pull-ups, grip at the level of the shoulder joints - 4 sets of 10 repetitions each.
- Dumbbell Rows - 4 sets of 10 reps each.
- Pull-ups, reverse grip at the level of the shoulder joints - 4 sets of 10 repetitions each.
- Dips - 4 sets of 10 reps each.
2nd day of training
- Push-ups in support from the wall - 4 sets of 10 repetitions each.
- Single dumbbell rows - 4 sets of 10 reps each.
- Pull-ups, wide grip - 4 sets of 10 reps each.
- Push-ups - 4 sets of 10 reps each.
- Dips on the uneven bars, elbows apart - 4 sets of 10 repetitions each.
3rd day of training
- Dips on the uneven bars, normal grip - 4 sets of 10 repetitions each.
- Pull-ups for the head, normal grip - 4 sets of 10 repetitions each.
- Changing the grip of the bar on the horizontal bar - 4 sets of 10 repetitions each.
- Pull-ups, regular grip - 4 sets of 10 reps each.
- Pull-ups, narrow grip - 4 sets of 10 reps each.
- Pull-ups for the head, wide grip - 4 sets of 10 repetitions each.
4th day of training
- Dips on the uneven bars, grip behind the back - 4 sets of 10 repetitions each.
- One-handed dumbbell rows in an inclined position - 4 sets of 10 reps each.
- Dips on the uneven bars, elbow joints apart - 4 sets of 10 repetitions each.
- Pull-ups, narrow grip - 4 sets of 10 reps each.
You can make your own complexes, and for constant progress you just need to make changes to the training process. Very often, athletes forget about this and cannot understand why progress has slowed down or even stopped altogether. Although many people believe that doing wing exercises at home will not bring the desired result, this is not entirely true.
You certainly won't be able to build muscle worthy of the cover of bodybuilding magazines. However, you do not need this. It is enough to build up muscles, giving your body an athletic look. If you properly organize your nutrition and training process, then at home you can achieve your goals.
It is only important to want it and do it regularly. First of all, you must defeat your laziness, which "lives" in every person. By tuning in to the hard work, step by step, you will move closer to your goals. Do not count on a quick result, as the body is very reluctant to build muscle mass, considering it unnecessary elements. This is especially difficult with natural training. It is the desire for quick results that pushes many bodybuilding enthusiasts to use AAS. However, you do not need them at all.
Denis Semenikhin tells more about wing training:
