Pumped wings (or built up back muscles) is what creates the ideal human figure in the shape of an inverted triangle. Learn how to build those muscles fast!
Following movements and exercises designed to build muscled back fast and to get maximum results each time you visit the gym. Remember that you should always use the proper technique and not to lift too much weight. So as don’t risk your safety.
Pulling on the bar with a narrow and wide grip:
To perform pull-ups with a wide grip, grasp the bar at distance of more than shoulder width. Slightly bend your elbows and tightens chest to the bar, bringing your shoulder blades together. Bend the back and squeeze the muscles strongly, then return to starting position with elbows slightly bent. So you can get the width and bend the upper muscles.
When the pull-up with a narrow grip, grasp the bar at distance of no more than shoulder width, but so the distance between the brushes must be at least 15 cm tightens as well as in pull-ups with a wide grip, then go down, without straightening, however, keep hands thoroughly. In this exercise, the lower part of the widest activated muscles that will help you where they included in the lumbar.
Thrust rod and T- neck:
These exercises contribute to overall muscle growth back. To perform the pole rods, hold the neck at distance of the width of the shoulders. Bend over, keeping the pelvis in line with the back till the body is nearly parallel to the floor. Lift the barbell to the stomach muscles and squeeze at the top. Slowly lower the bar and repeat. To perform linkage neck T follow the same technique as in the thrust rod, but do not round up or pull back the goods when going upstairs. The back should be straight, let them work the muscles, and not loin.
Traction on the lower block and two with one hand:
When rods sit on the lower block, slightly bend your knees slightly and tilt the case back. Stand straight, and at the same time pull the handle back. Squeeze your shoulder blades together and pull the handle to the stomach. Return to starting position and repeat. The beauty of rods on the block with one hand is that you can work with each party separately. Use the same principle as in the exercises described earlier, and make sure you squeeze the muscles that pull the handle back.