you need
  • - Gymnastic bench with adjustable backrest;
  • - dumbbell 2-3 kg;
  • - Rod;
  • - fitball large diameter.
Guide
1
backrest gymnastic bench set at an angle of 45 degrees.The hands take dumbbells and sit on the bench.Firmly press the back, feet - slightly wider than shoulders, knees should be bent at a right angle.Hands with dumbbells above the chest straighten without stopper elbows.Palms facing forward.Slowly bend your arms and elbows breed apart.At the lowest point of the elbow should be at the same level with the shoulder joints, do not be discouraged too low.Hold for two secon
ds and return the arms to the starting position.
2
Stange take a wide grip straight.Sit on the big fitball, put the barbell on your thighs close to the knees.Overstep the feet forward and move the body so that on fitball remained head and upper back.Your knees should be bent at right angles, feet shoulder width apart.Raise the bar on the chest on the straight hands.Slowly lower piercer down until the elbows are not flush with the housing.Do not put them too low, it reduces the load on the pectoral muscles.Quickly lift the barbell.Lowering should take three times longer than the rise.Keep pace with the account.
3
Take the emphasis lying on the dumbbells, arms straight.The body should form a straight line from head to toe.Feet rest on your toes.Perform a slow push-ups, then pull the dumbbell to the chest right.Again, do push-ups and pull left.Place the dumbbell on the floor just in front of the place where they were before.Then, stepping on toes, move so as to be back in the starting position.Move like a caterpillar, for 10-15 minutes.
4
Stand with your feet shoulder width apart.In his right hand holding a dumbbell.Lean forward to building was parallel to the floor.Keep blades, tighten abs and pull the dumbbell to perform his belt.The maximum number of repetitions and change hands.
5
to consolidate the results and rid yourself of muscle delayed onset muscle soreness, be sure to stretch.Stand in the doorway.Hands, grasp the jamb and tilt your body forward, stretching the muscles.Feel the maximum voltage and hold this position for 20-30 seconds, slightly podpruzhinivaya.