If you have no lot of free time, but you want that you had the broad and beefy chest, then it is possible to pump up pectoral muscles dumbbells independently in house conditions. Occupations with dumbbells are good the fact that during the work with them small muscles stabilizers get into gear.
Instruction
1. For obtaining the best result the training of pectoral muscles dumbbells has to take place with big intensity, concentration and with use of big scales. Therefore it is initially necessary to take care of acquisition of folding dumbbells which will help to vary operating weight. Adjustable weight - from 10 to 35-50 kg with the step of 2.5 kg.
2. The training program to carry out optimum two times a week, dividing classes in departments - in one day of exercise for top of pectoral muscles, in other day - for the bottom and the middle. The best exercises for the training dumbbells of muscles of the breast are the press and distributing. They are carried out till 8-12 repetitions with various intensity and under different corners. The general duration of the training has to be about an hour.
3. It is very important to perform exercises correctly. The significant element is breath - the breath at relaxation, exhaled - at effort. During performance of exercise it is necessary to squeeze hands smoothly, and to unclench sharply. The above hands over the head are raised, the more the upper part is involved in exercise. After the rating dumbbells of pectoral muscles the extension is necessary for them. There is enough 2-3 static exercises for 15-20 seconds.
4. The training of pectoral muscles will be dumbbells inefficient without rational diet. Therefore you watch that you ate enough all necessary elements. In your diet always there have to be eggs, fish, meat, vegetables and fruit, cottage cheese and other low-fat dairy products. If you don't enrich the diet with these food, then you will manage to pump up pectoral muscles hardly as protein for their construction can not be enough for the organism.