How to make a V-shaped figure?
Speaking of the figure of a swimmer, we mean the classic V-shaped figure - broad shoulders and back, developed chest, narrow waist. It is important to understand that training in the basic program forms a slightly different figure, since the goal of the program is muscles.
If you need not just massiveness, but a sports figure with wide shoulders - you need training with an emphasis on working out the latissimus dorsi, shoulder and trapezius muscles, which are practically not involved in the basic program.
Wide back workouts
The most common mistake in training your back muscles is to focus exclusively on wide-grip exercises. Yes, such exercises really expand the back, but for the harmonious development you need to use other types of grips (normal and narrow).
“Mirror training” is another common mistake. Since it is difficult to see their own backs, the trainees focus on vertical rods, and also begin to hunch, trying to look “wider” in this way.
How to pump up your back
Despite the fact that pulling up and correctly performed pull of the upper block are considered the most effective exercises for the back muscles, horizontal exercises, for example, the pull of the barbell to the belt , are also necessary in a full-fledged workout.
The best exercises for back muscles:
- Trapezium / Medium Latitude : Inverted rows.
- External and upper parts of the widest : pull-ups with a wide grip.
- Bottom of the broadest : pulls with a narrow grip.
- The thickness of the widest : rod pull to the belt.
How to make broad shoulders
Another consequence of “training on the mirror” is attention exclusively on the front bundles of the deltoid muscles. But since the muscles of the shoulder complex consist of three bundles (front, back and middle), you need to work on each of them. Read more in the article on how to swing your shoulders .
Note that with the correct performance of the bench press, all three bundles are included in the work (albeit to a different extent) - but if your goal is not just to increase muscle strength and mass, but also an aesthetic form, then you need to train all three bundles.
Shoulder muscle training
To increase the effectiveness of training the muscles of the shoulder complex, diversity is necessary - you must vary both the exercises and the working technique, alternating a large number of repetitions (up to 25) with small ones (8-12 repetitions).
The best exercises for the muscles of the shoulders:
- Back muscle bundle : lifting the dumbbells to the sides in an incline.
- Medium beam : lifting bent arms with dumbbells to the sides (bent arm lateral raise).
- Front bunch : "Lumberjack press" (lumberjack press).
Trapeze muscle training program
Like the deltoid muscles, the trapezius muscles consist of three bundles: upper, middle and lower. Most often, trainees focus on the upper beam, working it out with the help of scrubs, forgetting that other exercises are needed.
Note that the training of the trapezius muscles has an exclusively aesthetic purpose, and is not needed for beginners who are gaining primary muscle mass. When training trapeze or neck muscles, you must clearly understand why you need it.
Trapeze muscle training
Of course, shrugs are considered the best exercise for trapezes, which are part of the basic exercise, power traction - power clean , and which work mainly on the upper beam, but for a variety of workouts, use variations.
The best exercises for trapeze:
- Lower beam : lifting the dumbbells to the side, lying on an inclined bench.
- Middle bunch : shrugs lying on an inclined bench; block pull sitting.
- Upper Beam : Push Up Boom
Creating a swimmer's V-shape involves working on the latissimus dorsi, shoulder and trapezius muscles. It is important that training in the basic program develops the figure in a slightly different direction, giving it a general massiveness.
- The V Shape Torso - Here's How to Get it, source