you need
  • - incline bench;
  • - horizontal bar;
  • - beam / beams;
  • - neck / Rod;
  • - sports nutrition;
  • - fitness.
Guide
1
Knead body before performing special exercises for the press.Pull a few times on the bar.Follow primaries exercises, bending and polushpagaty.All this will help you prepare for the enhanced load and prevent back injuries and sprains.
2
Suck press on an incline bench.Sit on the treadmill, cross your hands behind your head and lower torso so that it does not touch the bench.Raise the body until the chest is not yet on a level with the upper part of the bench.Repeat this movement.Perform 15-20 reps and 4 sets.
3
build muscle with the help of the press and the horizontal bar.In this exercise, you can use additional weights, but not from the start.Li
e on your back and place both legs on the bench.Cross your hands behind your head and raise your torso a little so as to feel the tension in the upper part of the press.Perform 15 repetitions of each of the 4 approaches.
4
Use the crossbar to build abdominal muscles.Grasp the bar grip at the top and lower legs.Raise them at an angle of 90 degrees and hold for 10 seconds.Relax for a few seconds and repeat.Run it at least 3-4 times.The same exercise can be done on the uneven bars.
5
make turns and twists with the stamp.Initially, you need to take a little weight.Take a vulture or a light barbell weighing 20-30 kg or more, depending on your training.
6
Immerse it on his shoulders and gently take the exit side.Slightly bend down at the end of the movement, to be worked out, and obliques.And repeat the movement in the other direction.Perform this exercise at the rate of 4 sets of 20 turns.
7
Make sure that you eat.To build muscle eat more belkovosoderzhaschey food like cheese, eggs, bananas, poultry, beans, etc.Supplement your diet sports nutrition, namely, drink 30 grams of protein, 3 times a day between meals.