Gym - pleasure for which regular payment of the subscription is necessary. But often happens so that we aren't able to afford it, or simply there isn't enough time. Withdrawal from this provision is - to be engaged at home. Of course, the same results as in gym, we won't achieve but to gain in house conditions muscle bulk absolutely really at serious approach to exercises.
It is required to you
- - Weight weighing 16-24 kg
- - Two average dumbbells
- - Two heavy dumbbells
Instruction
1. Use one weight and four dumbbells. The weight has to be average weight - from sixteen to twenty four kilograms, dumbbells have to be two different scales - average and heavy, for different types of exercise.
2. For the prokachivaniye of shoulders use the following exercises: - Rises through the parties of average dumbbells in direct situation - Frontal raising of average dumbbells in direct situation - the Top rises heavy do gantelyamikazhdy exercise on ten-twelve repetitions, six repetitions everyone.
3. For work on the back use the following exercises: - The lower drafts of heavy dumbbells in inclined situation - Alternate lower drafts of the weight with the emphasis the knee on the chair - Drafts of the weight two hands in the standing position from the belt to level do klyuchitsykazhdy exercise on eight-ten repetitions, five approaches everyone.
4. For pumping of the biceps use the following exercises: - Alternate raising of average dumbbells in the standing position - Alternate raising of average dumbbells with the elbow emphasis on kolenokazhdy exercise do everyone on ten-twelve repetitions, six repetitions.
5. For pumping of the triceps do the following exercises: - Push-ups on fists - Extensions of hands with averages gantelyamiv situation with the emphasis the knee on the chair - Alternate extension of hands with average dumbbells because of golovykazhdy exercise do everyone on eight-ten repetitions, five approaches.
6. For work on the press use the following exercises: - Direct twisting in the prone position - Side twisting in the prone position - Leg raises in the prone position - Bendings in the parties in situation do stoyakazhdy exercise on eight-ten repetitions, five approaches everyone.
7. For study of pectoral muscles use the following exercises: - Push-ups on widely placed hands - Push-ups on widely placed hands with cotton. Do each exercise on eight-ten repetitions, on six approaches everyone.
8. For pumping of calves get up on socks of one leg, having picked up the weight. Rise up to the end on one leg then stand until you feel burning. Do this exercise during six approaches on fifteen-twenty repetitions in everyone.