If you don't like pectoral muscles of your body, it is time to pass to active actions: be engaged in their inflating as it is done by inveterate bodybuilders. How it is correct to swing the lower part of the breast?
It is required to you
- Post, dumbbells, obratnonaklonny bench.
Instruction
1. Do active warm-up before the training. It has to include exercises on the warming up of all groups of muscles of your body. Pay more attention to "warming up" of pectoral muscles, perform special exercises, for example, it: get up directly, legs on width of shoulders, raise hands up and stretch as it is possible above. Repeat this exercise of 25 times. Make circular arms swings, exercise for hands "scissors"; all this will help to be prepared to the lower muscles of the breast for more serious loadings.
2. You pass to work with weight. Execute the post press on the special obratnonaklonny bench on which swing the press. Lay down on the back, give to hands the provision "bend in elbows", you hold them before yourself. Ask somebody, being nearby for secure, to put the post to you in hands. On the breath make raising of the post up from yourself, and on the exhalation accurately lower it. All this time you someone has to secure. Do this exercise of 8-10 times on four approaches, step by step increasing weight on the apparatus from the set to the set.
3. Be engaged in the dumbbell press on the same bench. After the press of the post it is expedient to make the dumbbell press in the same position. Training in this way, you will carefully work the lower part of the breast and set the received result. Lay down on the bench all back, ask insuring to give you in dumbbell hands. Squeeze out them, and after exercise lower dumbbells at the same time. Try to hold elbows so that they were developed and were on both sides from the trunk. That is, you perform the same operations, as at the post press. For a start take dumbbells of small weight, work over the technique. Then set result by heavier weight. Carry out not less than 10 times, in each of 4 sets.
4. Stretch pectoral muscles at the end of the training. After the end of each training on the prokachivaniye of the lower part of the breast make this exercise. Get up near the wall in the hall. Rest one hand against the wall, reject other part of the breast as it is possible stronger aside. So the prostoyta is about one minute old. Then change hands and perform exercise for the second half of the breast. It will help to avoid injuries at the subsequent trainings.