Moderately beefy hands and beautiful muscles are necessary not only effectively to walk on the beach, but also that the back and the backbone were healthy. To quickly increase muscles of hands and it is possible to strengthen the spine column in house conditions, spending for exercises daily no more than an hour.
It is required to you
- - Horizontal bar (for pullings up);
- - dumbbells.
Instruction
1. It is necessary to begin the training with increase in body weight. Put on the heavy backpack or the special vest with weighting compounds the back.
2. Now it is possible to start pullings up. It is the best of all to do it on the horizontal bar which is easy for placing over any door in the apartment.
3. Hang on the horizontal bar: hands arrange approximately shoulder width apart, develop palms inside. When bending hands make the breath, at extension - the exhalation. To the beginning athlete not less than five times are enough to repeat exercise.
4. After minute rest repeat exercise, but hands arrange palms outside. In each several days increase the number of pullings up and distance between hands.
5. Pullings up. Without removing from the weighting compound back, put emphasis on fists and slowly bend hands, taking the breath. Straightening hands, do the exhalation. Repeat three times on five push-ups.
6. Strengthen the legs bent in knees on the point of support. It can be the battery, the sofa or the girlfriend who will have enough forces to keep them during exercise. Smoothly and slowly bring closer the case to the bent knees, alternating turns to the left and to the right. Beginning enough 8 times. In order that muscles of hands and the breast have a rest, make squats.
7. The following exercise will require dumbbells, but not really heavy. After their weight it will be possible to increase. Relax hands and lower down, bend elbows a little, develop palms to hips. On the hand breath smoothly and slowly lift in the parties to that point in which the palms developed to the floor with dumbbells, elbows, brushes and shoulders won't be located on one line. Record the pose for two seconds, then, slowly exhaling, lower hands. Beginning to repeat enough exercise twelve times. If to carry out such complex daily, constantly strengthening loading, then in the month the bearing will change, muscles will become more, and the backbone - is healthier.