Men, exactly also as well as women, want to have the beautiful body. However in the majority business doesn't reach practice because of the lack of time for visits of gym. Speaking about the body rating by means of exercise machines, you shouldn't forget that it is possible to build muscles without purchase of the subscription in the gym hall and without any supplementary equipments.
It is required to you
- - rug;
- - cargo (the backpack with books).
Instruction
1. To pump up muscles in house conditions without use of exercise machines quite perhaps, but for this purpose you should spend not less than an hour a day for exercises. For positive result artificially increase weight during the occupations, for example, put on the backpack filled with books. The main thing that except your body weight there was still some loading.
2. The effective way to pump up muscles is to be wrung out. It is desirable to perform this exercise on the clenched fists. Cross feet, on the back hang up cargo in the form of the backpack or other weighting compound. Inhaling, smoothly fall, then rise by the exhalation. And it is necessary to rise twice quicker, than to fall. Be wrung out to full fatigue. Tricepses and pectoral muscles are involved in this exercise. The more widely hands are placed, the upper muscles of the breast work more.
3. To develop pectoral muscles, perform exercise on the extension. For this purpose put two chairs so that they were slightly wider than shoulders, at the level of clavicles. Throw legs on the sofa, it is desirable that it was slightly higher than the level of chairs. Try to sink deeply at push-up by the direct building until you feel the nagging pain in the breast. The number of repetitions depends on your physical shape. Do exercises on 10 times in 4 approaches.
4. The following step – development of muscles of the press. Lay the rug and lay down on the back, bend knees at right angle and find the support for feet (put legs under the battery or under the sofa), hands for the head. Begin to rise slowly, alternate each raising of the case by the turn to the right and to the left. You shouldn't give all the best on full at once, otherwise you will regret about it next morning. The excellent beginning can quickly come to naught.
5. It is possible to develop muscles of legs by means of run. But if run doesn't suit you for any reasons, use the checked and reliable way – squats which have to be carried out qualitatively. The back is curved, hips are parallel to the floor, feet don't come off the place of the emphasis. The best effect can achieve if squats are carried out with additional loading (weight shouldn't be big, the back will hurt differently). Begin with 20 squats a day, gradually reach 100.
6. Muscles of the back need also the training, exercises will help to improve the bearing and to facilitate load of the backbone. For this purpose lay down on the stomach, you hold legs directly, socks together, bend hands in elbows. Cross palms and rest against them the chin. Raise hands (without tearing off from the chin) together with shoulders against the breath. On the exhalation lower. Repeat this exercise of 10-15 times.