You will need
- - dumbbell;
- gymnastic bench with adjustable backrest;
- - the simulator "butterfly".
Take the dumbbells in hand and lie on a horizontal gymnastic bench. The feet should firmly rest on the floor. Take the dumbbell up as you exhale, straightening the arms completely. Palm expand myself, vultures keep the dumbbells parallel to the shoulder belt. Do not turn the dumbbells parallel to the body, it increases stress on the back and shoulders and reduces the study of the pectoral muscles. On the inhale slowly lower the dumbbells by bending your elbows. Follow these 4 coming up, changing the number of repetitions. The first and the second approach do for 12 reps, then 10 and the latter press dumbbells 8 times.
Install sloping bench at an angle of 35-45 degrees. Grab a dumbbell and lie on your back. Feet firmly on the ground. On the exhale raise the arms up and straighten your elbows. Barbells dumbbells rotated parallel to shoulders, palms face outward. Then on the inhale slowly lower the dumbbells. Don't lower your elbows below the level of the body. Dilute elbows to the sides so that your forearms remain perpendicular to the floor. Perform three sets with increasing number of repetitions (6-8-10).
Install sloping bench at an angle of 35-45 degrees. Grab a dumbbell and lie on your back. Feet firmly on the ground. Raise your arms up and slightly bend at the elbows. Vultures hold the dumbbells parallel to the body. Keeping the angle in the elbow joints, slowly raise arms out to the side. Dumbbells at the extreme point must be below the top of the chest. Then, return arms to starting position. Lower the dumbbells on the inhale, on the exhale, lift. Perform three sets of 12 repetitions.
Sit in a simulator to perform the "butterflies". Firmly press the back to the seat. Adjust its height so that your elbows and shoulders at the same height during the exercise. Grasp the handles, take a deep breath and move your hands together, slowly exhaling. Slowly on the inhale return to the starting position. Move smoothly, without jerks, don't let the handles of a simulator to disperse under the weight of the weights, control their movement. Perform three sets of 15 reps.
To pumped up chest muscles was more relief periodically arrange a short-term reduction of carbs in your diet. Completely eliminate fast carbs contained in pastries and white bread. This will allow you to reduce the fatty subcutaneous layer. To completely eliminate carbohydrates from your diet for a long time impossible.
Exercise "butterfly" can be replaced with the mixing of the direct hands on the block simulator.
Advice 2: How to build a raised body
Relief pumped body looks much more effective than massive, but fat. However, do not gain significant body mass, it is impossible to achieve a beautiful landscape. Therefore, work on the relief should begin after you gain 10-20 pounds of muscle mass plus the primary body weight.
The program for the study of topography is largely different from training programs to increase body mass. To pump relief body, it is necessary to increase the number of repetitions in the exercises. The optimal number of repetitions 12-15. Give strength training one hour three times a week. For each workout pick 4-6 main exercises by which you can consistently work out all major muscle groups. Divide exercise different muscle groups by days. For example, on Monday try to explore muscles of the legs, Wednesday – back and chest Friday – arms (biceps, triceps, Delta, forearms).
Two times a week for 30-60 minutes will be dedicated to aerobic exercise. It will start the mechanism of burning of fat between the skin and muscles. The most popular types of aerobic exercise – Cycling, running, skiing, swimming. Do the exercises at a slow pace when training for an hour and an average pace in the classroom for 30 minutes. Aerobic sessions lasting less than 20 minutes will be ineffective. They can be run as warm up before strength training.
Special attention when pumping the relief of the body take nutrition. You need to speed up the metabolism, therefore, to eat better more often, but gradually. Reduce consumption of fats and carbohydrates, increase protein. The ratio should be: 40% protein, 10% fats and 50% carbohydrates. Do not consume carbohydrates and fats immediately after training and before sleep. 30-60 minutes after a workout drink a protein shake.
The food give preference to natural products: fish, cereals, dairy products, eggs, legumes, rye bread, vegetables and fruit. Eliminate fancy bread, white bread, ice cream, frankfurters, pork, pate, and any canned foods. Body fat gets difficult? Can drink fat burners: L-carnitine, guarana, green tea extract, and others.
How to pump up relief muscle. Unlike training on relief and weight: commonly asked question looks like this: "how do I swing the biceps to relief." Weight loss is mainly due to fat. But if the athlete was over the top with work in relief, you begin to lose weight and muscle. What factors affect workout for mass and for relief?
Pump relief body is more important than large amounts of muscle. Many, coming into the hall, forgetting about the terrain, but where the terrain looks spectacular, than just the volume. Next will be given 5 tips for building a raised body: 1. Starve. Train on the terrain you want PA an empty stomach, because your muscles almost no glycogen, and fat begins to actively burn. 2. Don't let the muscles get bored.