Beauty of the male body is, first of all, beefy muscles and the tightened belt. That who has no time to go to the gym and still nothing to show to people around, it is worth thinking of carrying out the set of exercises in house conditions.
Instruction
1. Persons interested to achieve real results should remember that it is necessary to perform exercises daily, and time of occupations has to be not less than one and a half hours. To increase muscle bulk, it is necessary to perform exercises with cargo. It is possible to take the backpack with the heavy book inside.
2. Exercises should be performed on the floor and on the horizontal bar therefore it is necessary to hang up the horizontal bar in the location, comfortable for you. Put hands on width of shoulders, clasp the horizontal bar with palms "on yourself", be tightened. It is possible to pump up muscles, falling and rising on the horizontal bar with the same speed. It is necessary to breathe evenly, taking the breath on rise, and when lowering exhaled.
3. Change the grip, let all fingers "from above" cover the horizontal bar. Be tightened so that the horizontal bar was "behind the head". Begin with three pullings up, trying to bring their quantity to your maximum gradually.
4. To distribute loading evenly, use the grip in 1.5 width of shoulders, further bringing this coefficient to 2. Such mode of exercises will allow to pump up not only muscles of hands, but also muscles of the back and the prelum abdominale.
5. The following exercise - push-up from the floor. "Be loaded" with the backpack with cargo and carry out the odd number of push-ups for one approach, leaning on fists. Begin with five push-ups, gradually increasing their quantity. Alternate approaches to rest.
6. To perform the following exercise, find the point of support, it can be the sofa or the battery (put legs under the sofa or the battery). Having put hands for the head, do rises and lowering of the trunk with the backpack behind shoulders, trying to cave in slowly in the back. Breath has to be uniform, for one approach do 5 rises lowerings.
7. Sit down on the floor, having bent legs in knees at an angle 90 ⁰. Put legs under the battery. Deviate back, holding hands behind the head. Rising, evenly turn the case at first to the right, then to the left. On the floor don't lower the back, do up to 5 rises for approach.
8. Do squats, having picked up additional weight. The back has to be the straight line, extend hands forward, for one approach it is necessary to squat about 14 times. Having finished exercises, you don't go to bed, make small walk better.