Wide thorax — one of important characteristics of the beautiful athletic body. It is regularly necessary to develop for development of muscles of the breast the lower and upper parts of pectoralis muscles, their external and internal parts and sheaves with deltoid muscles.
It is required to you
- — horizontal bench;
- — inclined bench;
- — post;
- — dumbbells;
- — bars.
Instruction
1. Plan occupations for development of muscles of the breast and hands in different days that load of these zones alternated. The training of muscles of the thorax has to be carried out 2-3 times a week with breaks in 2 days. Perform each exercise till 10-12 times on 4-8 approaches. All movements have to be fluent, slow. And the dumbbell select the weight of the post depending on your form.
2. Lay down on the horizontal bench. Plant the feet against the floor for balance maintenance. Remove the post from the stance and hold it within several seconds on outstretched arms. Then slowly lower the post down. It has to touch the breast. You will expose elbows forward. Be recorded in the lower situation for couple of seconds, and then again lift the post up.
3. Pass to the inclined bench. Take the post and you hold it over the head on outstretched arms. Lower cargo to the breast, be late in this situation, and then again squeeze out the post up. You watch balance that the post wasn't displaced forward.
4. Pick up dumbbells and lay down on the horizontal surface. Extend hands over the head palms to each other. Part hands in the parties as it is possible further. Slightly bend hands in elbows to lower loading. Record situation at which you will feel the maximum tension. Later raise hands up, return to the home position and strain pectoral muscles.
5. Lay down across on the bench. Take the dumbbell two hands and hold it over the breast. Press palms to disk inside. Lower straight arms with the dumbbell for the head as far as you will be able. You have to feel how thorax muscles stretch. You hold hips most low. Then return to the initial position.
6. Lean outstretched arms on bars and find the balance point. Slowly fall on hands as low as possible. Then be wrung out and return to the home position. Strain thorax muscles in the top situation. During performance of exercise cross legs behind buttocks to incline the torso a little forward. At such situation the load of pectoral muscles will be more intensive.