You will need
- -trainer for push-UPS.
One of the simplest and most effective exercises - push-UPS. It is necessary to perform fast enough. You can even make the task easier, including practice clapping the hands between each spin to stop. To perform this exercise is recommended 3 sets consisting of 6-8 reps. For greater efficiency, to repeat classes must be at least 2 times a week.
To strengthen the chest will help you and such sports equipment as a rod. Lie on your back. As the surface can use a special sport shop or even floor. Place your feet on the floor. They should be pressed against the surface of a full foot. The post take on a little more than shoulder width on the straightened hands. Inhale and slowly lower the shell on his chest, not touching her. Then, squeeze and exhale. By adjusting the hand position, you will be able to develop and upgrade the various muscle groups of the chest. Grab the barbell narrower - some of the muscles wider.
The following exercise performed in the sitting position. To do this, sit on a bench or a chair at an angle of 45 or 60 degrees. A shell keep on a little more than shoulder width. Inhale and lower the barbell to the level of the collarbone, then pressing it until the correct hands and exhale.
Vertical push-UPS will help you in building chest muscles. For this exercise you will need a special sports equipment for pushups. Lean on the handle with straight arms. The feet keep the canopy. Inhale and lower your body down, folding his arms. Then return to starting position with exhalation. Despite the apparent simplicity of this exercise, it is not recommended for beginners as it requires a good deal of preparedness.
All exercises should be repeated at least 10 times and do at least 3 approaches. The result will not keep itself waiting.