Exercise Number One is meant for training the arm muscles.Please sit down, try to keep the body straight and level, do not bend your back.Then, in each hand take a dumbbell ( own hands thus bend the elbows to the limit).Now you can lower the dumbbell, and hands - completely straighten.This exercise is repeated at each workout for 8-10 times.Please note that to achieve the desired result it is necessary to carry out the basic requirements: to control all movements, carefully fix the elbows, not shake the body.
inflating the hand muscles, there is also machinery regime because of the head with one hand.To execute it, straighten your back, keep the entire body evenly, and the shoulder portion hand position so that it is in line with the torso.Next, lower the dumbbell b
ehind your head, both hands bend (at 90 degrees).You can then straighten out and return to the original position.Every time to make at least eight or ten repetitions.The truth is if you do not come in shape and just starting, do not exceed the number of repetitions 4-6 times.All load increases only gradually.
to pump up the pectoral muscles, perform the bench press.This exercise is quite effective, but do it better in the gym (at home its implementation is also possible, but this is much harder).First, take a lying position in hands take dumbbells.By the way, both hands should be placed at chest level.Lift the dumbbells up, straining with the pectoral muscles.Omit hands need to slowly, slowly.When hands will be in the starting position, repeat the exercise again (without making even a small break).The recommended number of repetitions is about 7-10 times.For beginners, the best will be 5-7.
set of exercises, for what would quickly hand pump.1. curls on an incline bench (stand) - performed a dumbbell, alternating each hand, exercise is designed for the lower part of the biceps, when it should be performing as much as possible to straighten the arm.Starting position is standing or sitting, hand resting on an incline bench (stand), producing bending arms at the elbow and dropping down.
hangs on the bar, grip - hands on, hands shoulder-width apart and tighten.This is nothing new, but it is not so simple.If you are looking to build muscle - the most important thing to do the exercise evenly, without jerks, at the same speed when lifting and lowering the body.Think about it during the exercise.Effective minimum pull-ups if you want to build muscle - 3, and the maximum, I do not know.One thing is clear: a beginner to perform these exercises very quickly gets to his "high".