Силовые тренировки - отличный способ привести your body in good condition. They are shown to both men and women. If the male body looks strong, when the muscles are strongly outlined, then the female body - when they acquire a slight pleasant relief. Strength training should include exercises for the muscle corset: chest, press, back.
Training of pectoral muscles usually leads to tonusthe entire shoulder girdle. This is due to the fact that these exercises involve not only pectoral muscles, but also completely hands. Complex exercises for the breast involves the use of additional shells: dumbbells, bars. Also, the pectoral muscles can be acted on by force simulators. But their use is possible only in the gym. If the training of pectoral muscles occurs at home, then the main helpers are still dumbbells. The weight of the dumbbells depends on the physical training of the trainee. Do not use large weights at once. Prepare the body with a small weight of dumbbells.
Stand up, raise your hands at the chest level,unfolding the palms to each other. On the inhalation, spread the arms with the dumbbells to the sides, moving parallel to the floor surface, and opening the chest. On exhalation, bring your hands together again. Run slowly. Do 15-20 repetitions. Rest for 1 minute. It is necessary to make 2-4 more approaches. This exercise can also be performed in a horizontal position. But in this case necessarily on a special sports bench of Smith.
A universal exercise, suitable both forbeginners, and for people trained, is push-up. Training of pectoral muscles simply can not help but include it. Push-up is possible in several variations: emphasis on the floor socks - palms, knees - palms, on the palm bench - on the floor socks, on the bench socks - on the palm floor. Also among the athletes the same methods of push-up are used, but with the emphasis on one hand or fingers.
If you have the opportunity to practice at a sports club, then it improves the conditions of your training. Since here you will find all the necessary adaptations and get advice from the coach.
Back muscles training should complementbreast pumping. Since if the body will be pumped unevenly, then an ugly figure will turn out. To include exercises on the back you need in the same training, when you are working on the muscles of the chest. Here you can also use exercise machines or work out muscles with your own efforts. For example, lie on your stomach, lower your arms, stretch your legs. On inhaling, simultaneously raise the arms, body and legs above the floor. Hold on for 25 seconds. With an exhalation, slowly sink to the floor. Be sure to do 3 more approaches. Gradually, hold the posture up to 5 minutes.
Training the muscles of the press is also an important part of the powerload. Exercises on the press will help to strengthen the muscular corset even more. Lie on your back, place your palms under your hips, pull your legs up. Breathe in, legs slowly lead down to the floor, stop the movement at about 5 cm above the surface. With an exhalation, also start slowly lifting your legs up. Do 10 repetitions. Have a little rest. Do 3 more approaches.
Sit down, lift your feet above the floor, bending themlightly in the knees, hands stretch out. At the inspiration, lean back slightly and lower your legs slightly to the floor. With an exhalation again, group, pulling your legs and body closer to each other. Do 20-30 such springing movements. Put your feet on the floor and rest for 1 minute. Then do 3 more sets of this exercise.
The above training of pectoral muscles, back andthe press is suitable for someone who is just starting to train, trying to strengthen the muscular corset. But as soon as you feel that you can easily cope with the previous workloads, weight training.
