Catcher stars (warm-up)
Standing on your toes, reach for an imaginary star, quickly pulling up then right, then left hand, and with each "capture" squeezing the brush in a fist.
That gives exercise?
This exercise will straighten out and you will return to growth, which was in his youth. You will feel freedom and ease. This exercise stretches the upper body and strengthens the spinal muscles. It is also well suited for warm-up, "warming up" the muscles.
The best gift for your men will be the shaver from Philips online store Fotos.ua.
Number of exercises:
Well once you've mastered this exercise can in the next ten days to increase the number of repetitions to twenty. The first ten days With a gradual increase to 20 repetitions per day. In ten days: stage subsequent recovery 10 repetitions a day. At the stage subsequent recovery exercise should be repeated only ten times a day. After achieving the intended result of this program, you can take only three days a week. This intensity will help you save the result. The scheme is very simple. To start with ten, bring to twenty, then again to perform 10.
Temple dancer
First, stretch your arms out to the sides and bent at the elbow, freely "throw" of the forearm. Try gracefully as temple dancers of Bali, to lift the brush up.
Making exercise?
This exercise strengthens the muscles of the chest and gives a very good posture of the upper body.
Elephant
Lean forward, keeping your back straight and parallel to the floor. Swing both hands left and right, following their head movements, like the elephant, swinging trunk.
Making exercise?
Relaxation of the thoracic muscles makes the breast more elastic and improves efficiency further exercises. This exercise relaxes chest muscles and strengthens the neck and back.
Smile
An open-mouthed smile, putting his fingers to the face on both sides of the lip. Every smile you will feel the chest lifted.
Making exercise?
It is an ideal exercise, allowing one hit kill two birds with one stone. You will not only strengthen the bust, but will become very beautiful cheeks.
Albatross
Stand up straight with her legs slightly. Stretch your arms out to the sides and expand their palms upward. At the same time bring both hands back and return in a horizontal position.
Making exercise? In this exercise, you will soon feel great and small pectoral muscles will become stronger.
Tennis ball
Stand up straight with her legs slightly. Squeeze your palms tennis ball, sending the elbows forward and to the side. Rhythmically with the power squeeze the ball. If a tennis ball is not just strongly squeeze the palm.
Making exercise? This exercise has no equal for the development of the pectoral muscles. This exercise with a small tennis ball gives a particularly persistent strengthening of the muscles of the chest, and in any case cannot be excluded from the daily complex.
Pyramid
Sit on a chair. Palms above your head with fingers up. Shoulders back, elbows slightly bent. Turn your head to the left, and the left elbow with a laid back. Return to starting position. Now turn your head to the right and pull back the right elbow.
Making exercise? It is a beautiful exercise not only strengthens the pectoral muscles, but also helps improve posture. This exercise raised shoulders and strengthening the chest muscles.
Book
Extend your arms forward with the palms up, putting each on a thick book. Now, not lowering them, put both hands through the sides back. Try to perform the exercise, mainly due to the pectoral muscles.
Making exercise?
Your Breasts more and more will return to the position that what he held in his youth. This exercise is also suitable for strengthening the muscles of the chest and back.
The cradle
Cross your hands in front of chest, resting the palms on the elbows and lift the folded arms, preventing this brushes.
Making exercise?
This exercise helps to strengthen the supporting muscles of the chest. This is another great exercise for the chest muscles. It strengthens the muscles that support the bust.
Wing
Clasp your hands in front of him on the neck so that the cavities between the thumb and forefinger joined. Lifting the elbows, with the power squeeze hands, his thumbs.
Making exercise? This is a great exercise strengthens the natural musculature of the chest. It preserves the "natural bra". This exercise provides a persistent strengthening the chest muscles.
Crossing arms in front of a
Place your feet together. Shoulders relaxed. Extend your arms horizontally to the side palms down. Now cross your outstretched arms in front of chest, alternating some left over right, then right over left.
Making exercise?
This exercise helps to warm up and stretch the muscles of the chest. This exercise stretches the chest muscles and helps to keep your back straight.
Pillow
Place your feet together and took a pillow into her arms up to chest level. With the power squeeze the pillow in a certain rhythm.
Making exercise? Regular training major and minor pectoral muscles creates the basis for the functioning of the natural bra.
Chin
Raise your elbows to shoulder height and place your hands one on top of another to get support for the chin. Press the chin on the hands, as stronger resisting them. Repeat this exercise twenty times.
Making exercise?
Acquiring a good posture, this exercise helps to improve the shape. This exercise strengthens the muscles of the neck and also acts on the chest muscles.
Cobra
Lie on your stomach. Will capite hands behind his head. Pull your elbows forward, simultaneously lifting his head. Your feet should keep together.
Making exercise? You will understand the effort required for the exercise: improves the natural bra.
Bending the knees while lying
Lie on your back. Place your hands flat along the body, palms down. Tighten to the chest the knees, straining only the muscles of the chest to the shoulders and elbows do not move.
Making exercise?
Thanks to him, you will find a pleasant feeling of elasticity of the thoracic muscles. Exercise helps to selectively stretch the chest muscles.
The circles by hand
Stand up straight, with her legs slightly apart and arms outstretched to the sides. Rotate hands first forward, then back.
Making exercise? Through this exercise, you will immediately feel as reduced pectoral muscles. Reinforced chest and spinal musculature.
Push-UPS from a lying position (1)
Uprites hands in the seats of two chairs. Accept the position "stop lying" and etimates, lifting upper body strength of the muscles in the arms and not moving the pelvis.
Making exercise?
This exercise strengthens the muscles of the arms and the chest.
Push-UPS from a lying position (2)
Take the position of "stop lying", putting his feet on any stand. Timates using the muscles of the hands, not caving in.
Making exercise?
This exercise more intensively strengthens the muscles of the arms and the chest.
Semaphore
Stand up straight with her legs slightly. Hand freely lowered along the body. First, raise the right hand up, left remains in place. Then raise your left hand, not moving right.
Making exercise?
This exercise is very useful for training sample voltage of the left and right of the large pectoral muscles. You will soon feel their strengthening.
Lokomotiv
Stand up straight with her legs slightly. Enjoy the hands and wrists with the power press on them, moving back and forth.
Making exercise? When performing this exercise, you will soon feel as large pectoral muscles and bust begin to move rapidly.
Pump
Stand up straight with her legs slightly. Hand freely lowered along the body. First, give the right hand to the side, bending it at the elbow and the palm of the hand with outstretched fingers moving along the body. The left hand remains stationary. Now lower your right hand down. Repeat the same movement with your left hand, not moving right.
Making exercise? In this exercise, you will feel the strengthening of the large pectoral muscles.
Onions
Get on your knees and pull both arms up and back over your head. Then lower the hands and give them a relaxed swing.
Making exercise?
Relaxation after stretching the chest muscles will be for you especially pleasant.
Lifting his hands behind
Get on your knees and bend forward so that you could touch the forehead of the floor. Pull both arms back, his brush in the "castle". Swinging movements raise your hands as high as possible.
Making exercise? When doing this exercise you will feel a strong stretch both large pectoral muscles.
The pressing force
Stand up straight, slightly parted legs. Press the palms together, giving the elbows forward and to the side. Now rhythmically squeeze his hands.
Making exercise?
Extremely effective exercise for developing the chest muscles. You will simply be surprised by the results achieved.
Circles elbows
Stand up straight with her legs slightly. Much bend your arms at the elbows, putting his fingers on his shoulders. In this position, turn the hands first forward, then back.
Making exercise? This exercise strengthens the muscles of the chest and increases their flexibility.
Source:
Women's Magazine
No comments:
Post a Comment