The exercises directed to strengthenings of muscles of the breast - the obligatory part of the training both for women, and for men. To women this complex will help to create "the natural bust" thanks to which the breast will look tightened and elastic. And men will be able to bring the relief of the body to perfection, having achieved effect of the "steel" breast.
Instruction
1. The barbell bench press — one of the most effective, but at the same time technically simple exercises. The first several trainings carry out it only in the presence of the assistant. Home position: you lie on the back on the sports bench, the foot are steadily located on both sides from it. Take the signature stamp the upper grip, having placed hands approximately on width of shoulders. On the exhalation lift the post up, on the breath — smoothly lower to the breast. You watch that the back kept natural the bend in the waist: shovels and buttocks have to be densely pressed to the bench.
2. One more popular exercise — push-ups from the floor. Home position: you rest palms and socks against the floor, at the same time legs are cramped together, and hands are completely straightened and placed on width of shoulders. On the breath bend elbows, bringing closer the thorax to the floor. Try not to curve the back, keeping it the straight line. Then return to the start position, exhale. If you want to localize loading on the top part of the big pectoral muscle, then carry out push-ups, having put legs on the eminence. And, on the contrary, being wrung out from the bench, you will be able to develop the lower part of this muscle better.
3. Cultivation of dumbbells lying on the bench allows to increase volume not only the pectoral muscle, but also lungs. Lay down on the narrow bench so that you could move freely shoulders, pick up dumbbells. Leave elbows slightly bent to reduce tension in joints. On the breath part hands in the parties, forming the straight line with shoulders. On the exhalation return to the home position, trying to concentrate loading in the pectoral muscle.
4. Exercise of Pull over or draft of dumbbells because of the head, also helps to tighten breast muscles. Home position: you lie across the sports bench so that the basin appeared below shoulders. The foot are set against the floor. Hands are straightened, brushes squeeze one dumbbell. Make the deep breath and lower hands for the head, slightly bending them in elbows. Make the second pause and return to the initial position. It is necessary to exhale only upon termination of the movement.