Lie on your back, hands along the body, legs lift up. On the inhale lower the right leg inthe bottom, but do not touch her sex. Hold for 4 seconds in this position. Exhaling, lift the leg up again. Repeat the exercise on the left leg. Do 20 approaches on each leg.
Palm put under the buttocks, lower back, try to nail to the floor, straightened leg position at an angle of 90 degrees. Exhaling, lower the legs to 60 degrees and within 20 seconds, ' s them up atthe bottom. On the inhale lift your legs up. Repeat the exercise 10 more times.
Put your feet on the floor. On the inhale lift them at a distance of 20 cm from the floor. Hold the legs in the air for 1-2 minutes, then completely relax. Do 3-4 approach.
Palms put on the back of the head, the legs lift off the floor, but keep them very bottomto (not higher than 10 cm). Do crossing of the legs, that is, the exercise "scissors". Try to do it at least a minute. Then lower your feet on the floor and completely relax the muscles of the lower press.
Put your hands along the body, legs raise off the floor. Describe feet circles clockwise for a minute. Knees do not bend. Then repeat the exercise counter-clockwise.
Bend your knees, place the heel near the buttocks. On the inhale make a twist in the lumbar spine and down both legs right thigh on the floor. Legs squeeze tightly together. Exhaling, return to original position and repeat the twist to the left.
Feet put on the floor, hands put on the belly. On the inhale maximally inflate the belly with the exhale, draw it in, straining the abdominal muscles. Perform each exercise for 1 minute. Then loosen the press. This exercise can be done during the day, for example at work or in transit. Only it does not need much to inflate the abdomen and to keep hands on it. Regular repetition of this exercise will accelerate the positive effect you desire to achieve.
Advice 2: How to pump up the bottom of the chest
Paying attention to upper and middle thoracic muscles, we should not forget about the bottom of the breast. It is heavier than amenable to pumping than other departments and requires a specialized approach to exercise. To pump up the bottom of the Breasts is possible by means of the usual bench press and dumbbell bench press on a bench with a reverse slope. The training should include exercises such as the pullover and push on the wide bars.
The bench press is a basic exercise for the development of the chest muscles. It can run medium, narrow and wide grip on flat bench, on the bench with tilt up and tilt down. To pump up the bottom breast, it is necessary to do bench press wide grip on the bench with a slope down 35-45 degrees. To perform the incline press you need the help of a partner who will take your rod and put it back. Do this exercise by yourself is risky.If there is not specialized bench for a reverse bench press, incline bench press for pumping. Important mounting foot. You should not slide during the execution of the bench press. Inhale lower the barbell to your chest closer to the solar plexus. Elbows dissolve in hand, cross in relation to the torso. Try not to press them to yourself. So you transfer the load on the triceps. After touching your chest squeeze the barbell up while exhaling.
Dumbbell bench press lying on the bench with a slope downward runs in a wide arc to make maximum use of pectoral muscle to isolate and work the triceps. Grip the dumbbells at the top. In the starting position the dumbbells are directly over you, touching the disks to each other. On the inhale, dilute with dumbbells in hand. Elbows dilute "cross", as in the bench press. Exhale – I. p.
Dips primarily involve your triceps. However, performing push-UPS on the wide bars helping to load and the bottom of the breast. Pick a load that allows you to do push-UPS 8-10 times. The load is usually hung on the belt using the belt hook on it. As cargo can be a weight or a drive.
Pullover shakes the chest, but it helps to expand the volume of the chest and visually enlarge it. It is made with light weight for 8-10 times until you feel the stretch in the rib area. Running on a flat, horizontal bench with a dumbbell. Lie on your back, head is at the edge of the bench. Hold a dumbbell with both hands around the abdomen and lower part of the chest. On the inhale, bring the dumbbell behind your head. On the exhale, return to I. p., you Can perform pullover and breadth of the article, basing on her shoulders. Pullover to perform better in front of the bench press and dips then.
This is the first exercise that will allow you to pump huge chest muscles with a steady progression of weights. The first thing you need to do is to find the optimal inclination of the bench to 30 degrees. You can leave it unchanged (tilt up), and can be done negative — then the load vector is in the crossover. The more negative angle you take, the more in isolation will work the chest, the more the emphasis will be on the bottom.
Now that you know about the anatomy and mechanisms of the movement, let's see how to build broad chest. Presents the movements and exercises designed to produce maximum results each time you visit the gym. Exercises on the flat bench develops the lower and middle parts of the pectoralis major muscle, on the bench with a positive slope involves, for the most part, the upper and, to a lesser extent, the middle part, and presses on a bench with a negative slope help to pump up the bottom...
Advice 3: How to build muscle back
To pump up the back muscles can be using various exercises on the bar, the weight, etc. But in order to quickly achieve the desired result, you must know how to do it. How to build muscle back?
Beautiful relief muscles back – the dream of every man engaged in bodybuilding. But not everyone knows how to pump up the muscles of the back. Here are some exercises that will help you to achieve the desired result.
The first exercise is the wide grip chin - UPS. Grasp the bar with a grip slightly wider than shoulders and hang on her. A little lead with your chest, cross your ankles and point the sight on the rail. Pull up, reducing the blade and try to touch the bar with his chest (her top). Without a pause, slowly return to the starting position again and repeat the exercise. It is important that the bar touches your chest below the collarbone or on their level.
The second exercise is the dumbbell pull in slope. In the right hand take the dumbbell and your left palm and put the left knee on a bench, straighten your back and a bit rotten to her. Pull the dumbbell upward arc on itself, reducing the blade. At the top make clear the pause and return to the original position. Repeat desired number of times. Try to pull the dumbbell not to the middle of the abdomen or chest and to his belt.
The third exercise is the pull rod in the slope. Take the barbell so that your hands were slightly narrower than normal grip bench press. Pull back and make the pelvis tilt forward, the neck should fall to mid-Shin. Pull the rod and try to touch it to the lower stomach. Without any delay go to starting position and repeat the exercise again. The load on the lower back has become easier, try to keep your legs in a bent condition.
The fourth exercise – traction unit wide grip sitting. Sit on the simulator so that slightly bent feet located on the support, and in hand take the handle. Raise your head and rotten back. Pull the handle to the middle of the abdomen, reducing the blade. After a distinct pause return to the starting position. During the exercise try not to round your back and do not tilt the head backward, forward.
Fifth activity – mixing blades on the lower block. Attach a long stick to the bottom of the block and sit in front of him. Take a wide grip handle, with back straight and hands at chest level. Hands do not bend, and just try to shoulder blades while you zoom in to his hilt. Return to starting position and repeat the exercise again. Please note that the shoulders did not rise up when performing exercises.