The rolled and sports body always draws attention of the opposite sex. To achieve good result it is necessary not only to train strongly, but also to lead the healthy lifestyle and to eat properly.
It is required to you
- - horizontal bar;
- - rug;
- - sportswear.
Instruction
1. Otzhimaniyeupirayas on socks and fists begin to be wrung out by the foot from the floor. Push-up on fists very effectively and quickly helps to pump up muscles. Falling down take the breath, rising - the exhalation. For a start be wrung out five times for one approach, gradually increasing loading. Between approaches don't forget to have a rest lying on the stomach.
2. Pulling up on turnikechtoba quickly to pump up muscles in any way it is impossible to do without pullings up on the horizontal bar. For performance of this exercise grab palms on yourself the horizontal bar, at the same time hands have to be located shoulder width apart. Further begin to be brought up - motions have to be uniform, without breakthroughs. At rise do the exhalation, when lowering the body - the breath. Now grab the horizontal bar from above with all five fingers and be tightened. Carry out pullings up so that the horizontal bar of the horizontal bar was located at rise behind the head. Try to carry out the odd number of pullings up.
3. Exercise for inflating of muscles pressadlya performance of exercise on the press lay down on the floor, bend legs in knees and put on the right angle. Further begin to raise the trunk with left turn, and with the following rise - to the right. You shouldn't carry out the large number of rises at once, do it gradually.
4. Exercise for muscles spinyv the ventral decubitus, straight legs, hands behind the head, begin to carry out raising of the top part of the trunk. At rise you don't hurry, well cave in in the back, then fall by the floor. In several seconds rise again. Begin to perform this exercise from five times, gradually increasing the number of repetitions.
5. Prisedaniyanakhodyas in the standing position, hands are extended before themselves, legs shoulder width apart, the back direct, begin to squat. Surely you watch position of the back, it shouldn't bend. For a start there will be enough 15 squats.
6. Don't forget that these exercises have to be performed regularly and be combined with healthy nutrition. Only under these conditions you will be able quickly to pump up muscles of the body.