Guide
1
first and most simple than you can pump up the press - this is a common lift torso off the floor.To do this:
- Lie on a vertical surface completely.
- legs bent at the knees.
- Put arms and chest or reduce head.
- began to raise the body off the floor, elbows touching knees.
do this exercise for 4 sets the maximum number of times.
2
To increase the load, you can use the "pancakes".To do this, note for head s hands, hold the projectile.To replace the weighting agent can put an inclined bench.The greater the amplitude, the greater loads.
3
to pump the lower press is recommended bars, horizontal bar, or wall bars.All these shells require a lifting legs.The legs can not bend at the knees.Gradually raising the amplitude will increase as
the cubes press .
4
for exercises hand and you can use dumbbells or neck.Dumbbells can pump up your biceps, triceps and delta.Heading - the biceps and triceps.
5
biceps need:
- Sit on a flat, hard surface.
- To rest the outer side of the elbow towards the inside of the thigh.
- Cranking hand at the elbow with a dumbbell.
number of repetitions: 15 times for 4 sets.
6
For triceps should be:
- Sit on a flat, hard surface.
- Hand with dumbbell bent at the elbow and make his head.
- Another second hand to hold the body in the area of ​​the ribs.
- flexion and extension hands behind your head at.
number of repetitions: 10 times 4 sets.
7
deltas need for training.
- Sit on a flat and hard surface of the chair.
- Take a dumbbell in both hands and .
- Raising hand and until they are parallel to each other, omitted.
Repeat 15 times 4 sets.
8
exercises with the stamp of approximately the same, for the biceps:
- Stand vertically or her back to the wall.
- Take in hands and neck.Distance grip should be slightly more than shoulder width.
- and lift the neck 10 times in 4 sets.
9
To triceps:
- Sit on a flat surface or stand vertically.
- Adopt hands and stamped by the head.
- Raising and hands above his head and return to its original position 10 times 4 sets.