For inflating of pectoral muscles and muscles of the stomach it is necessary to work fairly, that is to spend not only forces, but also enough time. The groups of muscles which are in area of the breast and the press are one of the most hardy.
1. Push-ups from the floor excellently will be suitable for the training of pectoral muscles. Maintenance of the necessary form and muscle tone will demand performance about 15 or 20 repetitions for each approach. By the way, such approaches can be a little. Everyone can select their quantity proceeding from the opportunities and the purposes. However in case you didn't take physical shape, sufficient for occupations, yet, don't undertake excess loadings. Begin development of pectoral muscles with performance of 5-10 exercises for approach. If you wantIf you want to increase quantity, do it gradually (adding daily, say, two or four additional repetitions).
2. Be engaged at home if you don't want or you can't visit the sports center. Especially as all presented exercises are easily feasible in house conditions. The main technique for inflating of muscles of the press. Receive lying situation, link both hands behind the head, legs at the same time have to be to bend in knees. After that you can begin to raise the trunk (to be exact, its top part) so that elbows when performing touched knees. For a start it is quite enough to do 5-8 repetitions a day. Also increase their quantity gradually, bringing at first till 10-15, then to 30 and so on. Here smooth increase of loading is important, its uneven distribution threatens with receiving not the so relief press, and the muscle strain.
3. The third exercise intends for inflating of muscles of the press too. To perform this exercise, receive the prone position, then link both hands the lock behind the head. Further it is necessary to raise at the same time the back and to bend both knees. At the same time try to reach knees elbows (cross-wise, for example). This exercise, by the way, will allow to develop not only the press, but also side muscles. The number of repetitions has to reach 8 or 10 times for approach.