Practically each of us wants to have the slender tightened body, especially during the summer season when the emergence on the beach there is a wish to make the impression on people around. Only not everyone is able to afford visit of gyms: someone due to the lack of necessary means on it, someone owing to other circumstances. How to pump up muscles, without visiting gyms and without having near at hand special apparatuses?
1. In house conditions, without having near at hand special stock, it is possible to pump up muscles by means of exercises with body weight. Treat such exercises: push-up, squat, twisting. Push-up. Each of us knows this exercise. Push-up develops tricepses, deltoid and pectoral muscles. Push-up is universal the fact that, changing setting of hands, we can displace loading from one group of muscles to another: the closer we put hands to each other, the stronger there is load of tricepses; the setting of hands is broader, the load of breast muscles is stronger. About 4–5 approaches, the last two approaches to the condition of "muscle failure" are carried out.
2. Squats. Exercise also familiar to all. Squats strengthen hip muscles and also improve work of the cardiovascular system and develop the general endurance. For increase in load of muscles it is possible to carry out squats on one leg: • On the chair – standing the pivot foot on the stool and having given the second leg down; • "Pistol" - squatting on one leg, to extend the second before itself. Exercise is suitable for daily performance; do 4-5 approaches for the training, the last two approaches - to the condition of "refusal".
3. Twisting. Exercise which the majority knows as "press". The technique is familiar to all: lying on the back and having bent legs in knees, to raise the upper body, being bent in the waist then smoothly to return to the home position. Hands can be crossed on the breast, or to link behind the head. For achievement of noticeable result of rather daily performance of exercise in 4–5 approaches till 30-40 times.
4. It is possible to refer swimming to the exercises which aren't demanding special apparatuses and devices also. Swimming increases endurance, develops flexibility and increases working capacity. Swimming – the all-strengthening occupation, in it all main groups of muscles are used: muscles of the stomach, hands, shoulder girdle, hips, buttocks. Besides the muscular training, swimming strengthens joints, gives them flexibility.