How quickly to begin pectoral muscles in house conditions? The simple solution of this task doesn't exist. Our muscles consist of fibers of two types - "fast" and "slow". "Fast" fibers provide the explosive strength, and "slow" endurance. Also they grow according to the name. Thus, trainings should be aimed at that group of pectoral muscles which will quicker respond to adequate loadings. We offer several exercises by means of which you achieve desirable result.
It is required to you
- Big inflatable ball, dumbbells
Instruction
1. So, catch the ball, reliably record it, having put to the sofa or other piece of furniture. Receive horizontal position on the ball, leaning on it the upper back, widely place legs, having put to the foot on the floor all surface. Lift over the dumbbell breast. Hold them on straight arms. Part dumbbells in the parties. Having made the groove in the lower point, return them to the home position. Thus, make 2 approaches on 20 repetitions.
2. The following exercise of the complex - the dumbbell press on the ball under bending. Receive the same situation, as well as in the first case, but now you hold dumbbells on the bent hands at shoulders. Squeeze out dumbbells up, record them on straight arms, then slowly and under control return to initial situation. Do 2 approaches on 20 repetitions.
3. The best result can achieve if to be engaged in the superset mode, i.e. to carry out on one approach of the first and second exercise without interruption. Then, having had a rest one minute to make the second superset.
4. Finish the complex and do the last exercise, i.e. the dumbbell press on the ball lying. Again receive horizontal position on the ball, holding dumbbells on the bent hands. Squeeze out dumbbells strictly up, but not through the parties. Return hands to the home position. Make 2 sets on 20 repetitions.
5. These exercises you will be able easily to execute houses. The necessary stock won't take a lot of place, and you will easily cope with this program. Carry out the complex at least two times a week and in the month your pectoral muscles will begin to change for the better.