For increase in growth of pectoral muscles there is the special set of exercises. At regular trainings it is possible to achieve excellent result. It is possible to perform exercises in house conditions. 30-40 minutes a day will help you to take fine shape, to tighten and increase pectoral muscles.
- - chair;
- - dumbbells.
1. Push-ups – the simplest and effective exercise which is directed to increase in pectoral muscles. For its performance lay down on the floor. Be reluctant hands about the floor surface. Connect legs together. Execute fifteen-twenty otzhim, distributing the main part of load of thorax muscles. This exercise is useful, both for strengthening, and for growth of pectoral muscles. Pay attention: when performing exercise the case of the body shouldn't cave in.
2. Performance of the following exercise will require the chair or the stool. Sit down on it. Extend legs forward, having arranged them together. Hands you hold the chair, having straightened elbows on the parties. Accurately, bending hands, lower the body down. Be recorded in such situation within 2-3 seconds. Gradually return to the home position. Perform exercise in 3 approaches on 5 times.
3. Bendings in the parties aren't less effective for increase in growth of pectoral muscles. For performance of this exercise sit down on the chair. You hold the back exactly. Put hands on hips. Consistently turn the case of the body in different directions. Perform exercise in 3 approaches on 15 times.
4. Dumbbell exercise should be performed after muscles are well warmed. Thus, you will avoid different injuries and stretchings. Dumbbell exercises – rather effective method of increase in pectoral muscles. Pick up on dumbbell weighing 2 kg. You watch that when performing exercise the case of the body remained equal. Execute fast and wide arm movements within 3-4 minutes.
5. For performance of the following exercise lay down on the plain surface, on the back. Pick up dumbbells. Straining thorax muscles, raise hands up. Pay attention that elbows have to be located on the parties at present. Having recorded the maximum point of rise, accurately return to initial situation. Perform exercise in 3 approaches till 10-12 times.
6. Get up to the wall, having nestled on it the back as it is possible closer. Straighten the back. You hold hands at the level of the breast, having arranged the palm to each other. With the maximum force close hands before yourself and count to 10. You remember: exercise is performed with big tension. It is possible to repeat it 3-5 times.