- - Expander as a rubber cord with handles;
- - gymnastic mat;
- - firm footing.
Secure the expander around the support at mid-thigh.Stand with your feet slightly wider than shoulder width and hold the handles of the expander.Slowly lower yourself into a deep squat.Without bending your elbows, pull back the expander so that the handle passed between the heels.Then return to the starting position.Repeat 20 times.
Secure the expander to a stable support at the level of the chest.Grasp the handle with both hands and move away so that the expander has stretched, and hands were completely straight.Keep your balance using expander slowly descend into a deep squat on one leg.Then re
turn to the starting position.Make 8-10 sit-ups and change leg.
Stand up straight, get a shock behind his back and pull on shoulder blades.Hold on to the handle, turning the palm forward, spreading his hands apart.Then, pulling shock, connect palms before a breast.Keep your back straight and bend your elbows.Should only chest muscles.
Stand feet in the middle of the shock absorber.Legs set shoulder-width apart, and slightly bend your knees.Keep the damper handle on the level of the mid-thighs, palms facing you.Tighten your abs and lightly pinch the blade.Raise your hands, bending your elbows and spreading them apart.Raise hands to shoulder level, pause for two counts and slowly return to starting position.
Lie on your back and place your feet in the middle of the expander.Lift legs and bend their knees.Grasp the handle, pull the expander and put your elbows on the floor near the body.Straighten legs, keeping them at a slight angle to the floor.Socks pull over.Then return to the starting position.
Lie on your back on the mat so that the head is about 30 cm from the support.Expander should be wrapped around the support at a height of 40-45 cm. Lift straight legs at an angle of approximately 45 degrees to the floor.Hands pull forward and pull the expander, palms facing down.Bend your knees and pull them to the shoulders, at the same time lift your shoulder blades off the mat and stretch your hands to the feet.Hold at the point two seconds and slowly return to starting position.
Secure the expander to a stable support at about chest.Stand with your back to the pole.Hands clamped in them, connect the Expander arms above your head and bend your elbows so that the hands are at ear level.Expander must be taut.Straighten your arms above your head, pause for two seconds and lower your arms to the starting position.Perform 10-16 repetitions.
Sit on the gym mat.Secure the expander at the height of your chest.Grasp the handles.Expander should be well stretched to straight hands.Palms facing each other.Legs may be slightly bent at the knees, feet hip-width apart, toes pointed toward you.Squeeze shoulder blades together and pull the handle to the chest expander.The elbows should move back along the body, do not spread them apart.Hold for one count and slowly straighten your elbows.
Tip 2: How to build muscle expanders
If you can not go to the gym, a favorite bar does not fit under the seat, that is no reason to give up the sport.Buy expander, and a path to the ideal figure is open.
- - expander as a rubber cord with handles;
- - gymnastic mat.
Sit on the gym mat.Nougat little bend at the knees, and a loop of the hook Expander feet.Tilt back, without straightening the legs and handles Expander tighten the neck.Elbows should be apart.Lower the body as low as possible, but do not go back on the mat.Slowly lift up and down again.Half-bent legs keeps.Hands should be still.When driving up not help himself with his hands, or reduces the load on the muscles press.
Stand with both feet in the middle of a tape expander.Handles pull up so that they were at the level of the shoulder joints.Hands bend the elbow at a right angle.Slowly squat down, taking his hips back as if you were going to sit on a chair.When the angle of the knees will be straight, pause for two seconds, and slowly rises.Keep your back straight, it increases the efficiency of the exercise.Keep your heels on the floor, so that the load on the hips and legs was the highest.
Lie on the floor and take the emphasis lying.Expander drag behind on the level of the shoulder blades, and push the handle to the floor with his hands.The loop must be as short as possible.Slowly squeeze, until the chest touches the floor, then slowly straighten your arms, overcoming the resistance of the expander.
Sit down and straighten your back.Expander wrap around the brush and pull.Brushes are about shoulder width apart.Raise your arms and bend them at the elbows at right angles.Brushes with a strained chest expander must be on the level of the head.Slowly lean forward, shifting weight from heels to toes.Lean, while you can keep your balance.Having reached the extreme point, fix the position of the body and slowly lower gripper back to the level of the shoulder blades.Then return to the starting position.
Make a lunge, one foot ahead of the other at the rear.Press the front foot to the floor mid-expander, and grab a handle.Tighten hands to her shoulders, overcoming the resistance of the expander.Wrists should remain stationary.Summing hands to his chest, dilute elbows to the sides at shoulder level.Slowly return your hands down.The back always remains straight, do not dismiss the housing back and do not bend at the waist.
Sit on the gym mat.Back straight, legs pull ahead.Hook gripper on foot.Tighten the handle to the waist expander.At the end of the movement of the blade should converge.You can slightly bend your knees.Feet keep vertically with toes apart.
Perform all exercises three times a week, do three sets of 12-15 repetitions.