If you decided to put the physical shape in order and to strengthen separate groups of muscles, it isn't obligatory to register in gym at all. You can perform some simple exercises without exercise machines and special burdenings at home. The main exercise for development of muscles of the breast are push-ups from the floor.
Instruction
1. For this purpose that to learn that's right! to be wrung out, to you it is necessary to know in the beginning that in such a way you can strengthen various groups of muscles. If legs are above the head, the main loading at push-ups falls on breast top and if you at push-ups from the floor place legs on the chair or the support, then you will exercise the lower group of pectoral muscles.
2. Before push-ups from the floor be trained in movements at the standing position. Get up exactly, press one palm to the breast, and then slowly you take away the hand forward as though you push away something from yourself. At the same time strain pectoral muscles. Do the same with other hand. Your task is to feel tension of pectoral muscles.
3. The following step – push-ups from the wall. Best of all for this purpose the Swedish wall will approach, but it is possible to try to be tried on also to the usual wall. Get up at distance of one wide step from the wall, rest against it palms and slowly bend hands in elbows. As soon as you get the-headed wall, begin to straighten also slowly hands, having risen in the home position. Repeat this initial exercise several times. Carry out push-ups slowly, without breakthroughs. You watch that all body was extended "in the string", don't cave in in the back.
4. Having mastered technology of push-ups in the facilitated mode, you pass to working off of exercise on the floor. Plant the feet against the wall at the level of the floor, place hands, having arranged the palm approximately shoulder width apart. Hands at the same time can be located in parallel one another or are directed by fingers inside. Make several slow push-ups, remembering the equal postural pose. Try to be wrung out up to the end, touching by the floor surface breast.
5. For the initial stage of trainings make one series of 7-10 push-ups in full accordance with the proper technique, that is with the direct back, without breakthroughs and on sufficient depth. Subsequently you will be able to increase loading, carrying out 3-5 series on 10 push-ups with five-minute breaks between series. It is useful to include this exercise in the complex of morning physical exercise.
6. In terms of working off of pectoral muscles at which hands are widely placed is considered the most effective type of push-up, and the foot of legs stand on the high support (for example, on the chair). Periodically change the tilt angle of the body and width of arrangement of hands, so you can gradually modify the shape of pectoral muscles, having brought it to the model sports view.