Guide
1
Add to your training program squats and deadlifts.If you go to the gym, you can not afford lessons over the bar.Squats and deadlifts will force you to keep the muscles in the back and abdomen strain.Moreover, all the muscles are tense at the same time, including the oblique muscles of the back and abdomen.
2
Strengthen the press.One of the most common exercises for abdominal muscles is twisting.In carrying out this exercise, it is advisable not to touch the floor with his back at the bottom.So you keep your abdominal muscles on their toes throughout the uprazhneniya.No twisting can be dangerous to your spine.Therefore it is better to do an exercise called "forend."Get down at close range while lying or put his hands on his elbows and hold in thi
s position for a minute or at least polminuty.Eti exercises you can do at home.
3
Strengthen obliques and back.You can strengthen them on the bar, pulling his knees to his chest.You can also make a side planku.Dlya useful exercise all the muscles on fitball.Studying with him, too, not necessarily in the health club, because you can get it home - it is not very expensive.
4
Harvest barbell lying.To pump up the pectoral muscles, you need to pay attention to this exercise.One of the classic bench press is not enough, so press the bar at different angles and different enough.Also note the dumbbell bench press.Breeding hands with dumbbells too effective exercises, but only for those people who have just started to engage in exercises with weights.Dips also have a positive impact on your chest muscles, and not only to them.
5
tightens.The muscles of the back are strengthened very well, thanks to this simple exercise with its own weight.If you weigh too little, and back muscles is not progressing due to the usual pull-ups, tie yourself to the belt pancake from a bar or dumbbell as additional nagruzki.Dlya lat effective lifting barbells or dumbbells in the slope.