The developed tightened muscles do the person more attractive in the opinion of other people. To pump up the middle part of the breast, it is necessary to perform the complex of special exercises.
It is required to you
- - horizontal bench;
- - stances;
- - inclined bench;
- - dumbbells;
- - post
Instruction
1. Not to be traumatized in the course of performance of the main exercises, make warm-up of all body, paying at the same time special attention to average muscles of the breast. Stretch hands up, carry out swings in the parties, include in warm-up several push-ups from the floor.
2. You pass to the main exercises. Make the close grip bench press, using the horizontal bench. On stances put the apparatus with pancakes, use for a start small weight. Lay down on the bench, lower legs on the floor. Narrow setting of hands undertake the post signature stamp, tear off it from stances. Having lowered the apparatus on the breath, squeeze out the chosen weight on the exhalation. Repeat exercise not less than twelve times in the opening set. In the subsequent approaches you make repetitions - no more than 8-10 times in everyone. Take rest two-three minutes before performance of the following exercise.
3. Execute distributing of dumbbells lying. On the bench, being in the same situation, as at the press, pick up two not too heavy dumbbells. Lift them up so that they appeared over the head, then part them in the parties. Perform exercise not less than ten times in four approaches. Again take rest, restore breath.
4. Execute the barbell bench press, but now on the inclined surface. The principle of performance of exercise such is, as well as on the horizontal bench, only the weight of the apparatus has to be slightly smaller. Thus you will work out all main departments of the middle part of muscles of the breast.
5. Use the special training roller. Get up knees on the floor, take handles of the wheel in both hands and advance it slowly, so as far as there are enough hands. Then, the same movement return back. Repeat this exercise 10-15 times. Have a rest and stir up hands.
6. Stretch muscles after the training. Surely make the static extension of the breast. Get up about any wall, one hand lean on it. Other hand take aside, be late in such situation for one minute. Repeat the same also with other hand.