In order that quickly and effectively to pump up the center of the breast there is the whole set of exercises directed to strengthening and increase in muscle bulk. When performing exercises don't forget about the correct breath.
Instruction
1. For performance of the first exercise receive the home position - standing. Press the back to the plain surface. Connect palms together before the breast. You watch that elbows were located parallel to the floor. Press on the palm so that to experience tension of pectoral muscles. Gradually count up to 10 and remove palms on 5-7 cm forward. Repeat the score and discharge them on 5-7 cm. Repeat exercise until you are able to hold palms together. Further stir up hands and have a little a rest. Do exercise 2-3 times.
2. Receive the home position - standing. Pick up small dumbbells weighing 2 kg. Gradually raise outstretched arms to the level of the breast forward and also slowly lower. Carry out the movement smoothly, without breakthroughs. In the point of rise fix hands within 2-3 seconds. Don't forget to watch that the back remained equal. Do exercise 8-10 times, on 5-6 repetitions.
3. Very effectively you can pump over the center of the breast by means of push-up from the floor. If you for the first time do this exercise, kneel. Thus you reduce load of muscles of the breast and hands. Cross legs. You hold the back exactly. Hands arrange shoulder width apart, surely leaning on the floor surface. Slowly lower the case of the body, stopping in 5-10 cm from the floor surface. Record the situation within 2-3 seconds. Gradually return to the initial position. Do exercise 8-10 times, on 3-4 approaches. Over time increase loading, carrying out push-ups on straight legs.
4. For increase in the central pectoral muscles perform the following exercise. Receive the home position - lying on the back. Pick up small dumbbells weighing 2 kg and arrange them at the level of the breast. You hold elbows in the parties. Accurately lift dumbbells exactly up and slowly lower down. Do exercise 8-10 times, on 3-4 approaches.