One of the basic exercises that will help pump up the inside of the breast is a push.Chances are you have already included this in their own training load, but perhaps did not pay attention to the fact that a different hand position loads are not the same muscles of the chest.To touch on the inner surface of the chest muscles, do not need to put his hands shoulder-width apart, and slightly narrower.There is a variant of this exercise, in which one hand is placed on top of another.Leg Position convenient for you perform push-ups can be either: on the knees, on toes feet on the bench.Do 3 sets of 10-15 times.
Sit on the right thigh, legs slightly bend your knees, place your lef
t hand on the belt, right rests on the floor.With inhalation raise your hips up, pulling the whole body in one line.Hold this position for 1-3 minutes.If physical preparation allows you to do push-ups on his right hand, then bend and unbend his elbow several times.Repeat the exercise, leaning on his left arm.
Sit on the buttocks, legs straighten, lean back in his arms.As you inhale, lift your buttocks up, stretched out in an attitude of "bar".The focus you will have only the palm and heel.Hold the pose for 1-3 minutes.Then, bend your elbows and start doing push-ups, guiding her back to the floor.Check the position of the buttocks, do not fall in the hips.Do 15-20 pushups.
For the next exercise, you'll need a dumbbell.Lie on your back, stretch your arms with dumbbells up to chest level.From inhale your arms to the sides as you exhale pinch the dumbbells together.Do 3 sets of 10 repetitions.
Lie on your back, knees and heels, connect together, hands behind his head rewound.Put your foot on the right thigh, the upper body while still on the floor.On the exhale, lift your upper body up on a breath return to starting position.Repeat the exercise 20 times and lower leg on the left thigh.
Tip 2: How to build the middle part of the chest
developed muscles tightened make a person more attractive in the eyes of other people.To pump up the middle part of the breast , you must perform a set of special exercises.
- - horizontal bar;
- - racks;
- - incline bench;
- - dumbbells;
- - Rod
not to get injured in the course of performing basic exercises, do the workout of the entire body, paying particular attention to middle chest muscles.Reach arms up, perform the swings to the side, turn in a few warm-up push-ups.
Go to the main exercises.Make a narrow grip bench press, using a horizontal bench.At the reception put a shell with pancakes, use for starting a small weight.Lie on a bench, feet on the lower floor.Narrow staging hands, grasp the neck of the bar, tear it from the racks.Lowering the projectile on the breath, exhale squeeze the selected weight.Repeat at least twelve times in the first set.The following approaches produce repetitive - no more than 8-10 times each.Take rest for two or three minutes before the next exercise.
Perform wiring dumbbells lying.On the bench, being in the same position as that of the bench, grab a two not too heavy dumbbells.Lift them up so that they were above his head, and then moving them apart.Perform each exercise at least ten times in the four approaches.Again, take rest, restore breathing.
Follow the bench press, but now on an incline.The principle is that the exercise, as well as on the horizontal bar, only the weight of the projectile should be a little smaller.So you worked for all the major departments of the middle of the chest muscles.
Use special training video.Stand with your knees on the floor, with both hands grab handles Wheel and promote it slowly forward, as far as missing hands.Then, the same movement go back.Repeat this exercise 10-15 times.Relax and shake hands.
Stretch the muscles after a workout.Be sure to make a static stretching the chest.Stand about any wall, lean with one hand on her.The other hand take aside, stay in this position for one minute.The same thing happened with the other hand.
- the inside of the chest