Not all of us have the opportunity to go regularly to the gym: someone isn't allowed by time, and to someone - means. But from any situation there is the exit. To pump up muscles quite really and at home. Of course, such strong increase in muscles as in the case with gym, at you it won't turn out, but general exercises and dumbbells will help to build muscles, being engaged at home. It is enough to observe strict systematicity of trainings and the diet.
Instruction
1. Begin with warm-up. Execute five approaches on the maximum number of push-ups which you can make. After that make push-ups on fists, during 4 approaches do the maximum number of repetitions.
2. You pass to exercises to the press. Use side and direct twisting, make six approaches on thirty repetitions on each type of exercise then work oblique muscles of the press. Get up directly and slightly bend knees. Stuff up hands for the head. Bend in each party before contact with the knee elbow, at impossibility of direct contact bend legs still slightly. To execute 4 approaches on 30 repetitions on everyone I will shift.
3. Pick up dumbbells. Slightly bend down and slightly bend knees. Carry out distributing by dumbbells during 12 repetitions, execute 6 repetitions. After that sit down on the chair, put dumbbells on shoulders. Carry out the top press dumbbells, delaying them in the top point, working at the same time with both hands. Execute 6 approaches on 10 repetitions.
4. Make the lower drafts. Get up the knee on the chair and bend down, having rested the hand against the chair so that your back was parallel to the floor. Carry out the lower drafts before contact with the press weight. Execute 7 approaches on 12 repetitions.
5. Work the biceps and the triceps. Standard bending of hands will be suitable for the biceps standing, and for the triceps – extension of the hand because of the head or extension of the hand, having leaned the knee against the chair. Perform each exercise in 6 approaches on 12 repetitions, on each hand separately.