Method 1:
Push-Up exercises have many advantages. Push
Exercises from arms, shoulders and waist
it occurs. It can be done anywhere,
The most important thing is that you
Feeling comfortable while doing in this
Any type of exercise to do
No need of machine or accessories.
- First of both the hands and feet of the claws
Lie down on your hands, remembering the weight
Keep more
- The body should be straightforward.
- Lower your chest on the hands and feet
Take it and then bring it upwards, mind
Set a limit (SET) in between.
Bench Press
Action 2:
- Lie down on the bench so that your legs are knees
Bend over and feet stay on the ground.
- After that the rod heads with both hands
Hold above
- Take this rod to your chest and then
Move up
- It's like a warm up set, beginning with it
You need to put weight on rod
Not there.
- Lean while walking up and down
Take time to breathe in.
- Four seconds to come down once
Should take place.
- It is helpful for the upper part of the body
Exercise is.
- It gives strength to it.
Bench Press Close-Grip
(Bench press - close-grip)
Action: 3
- Lie down on the bench so that your legs are knees
Bend over and feet stay on the ground.
- After that, from both your hands, to Rad
Hold closer to the side.
- Rod with both hands on top of the head
Take it
- Take this rod up to your chest and
Then move it up.
- It is kind of set up, it starts with
You need to put weight on rod
Not there.
- Relax while walking up and down
Take time to breathe in.
- Four seconds to come down once
Should take place.
- It is helpful for the upper part of the body
Exercise is.
- It gives strength to it.
Barbell Pullover - Bent-Arm
(Barbell pullover - Bent arm)
Action: 4
- Lay your legs on the bench like that
Bend over knees and feet stay on the ground.
- After this, the rod from both your hands
Hold on Cinematic
- After that both of your hands are behind
Move on
- Gradually forward the rod to cine again
I got to the side.
Incline Press
Action 5:
- Lying on a slant table, rod for fifteen times
Move up
- Set the set three times.
Incline Dumbell Press
(Incline Dumbel Press)
Step 6:
- Lay your legs on the bench like that
Bend over knees and feet stay on the ground.
- After that grab a dumbbell in both of your hands.
- Hold your hands full and then
Bring the full down.
- Relax in comfort. Breath up while going up
Skip and breathe in when you come down.
- With your lower and middle chests
Is exercising.
- Chest Lower and Out Chest Mussels
It is also exercised with it.
Decline Dumbell Fly
(Dicklin Dambl Fly)
Action 7:
- Hold a dumbbell in both hands and both of you
Move hands out and then both
Bring hands up and mix together.
Remember to keep your hands during this process
Do not turn to the Kihni.
- While repeating this process,
Do not relax the muscles.
Pec Deck Chest Fly
(Fly Peck Deck Chests)
Action: 8
- First sit on the deck machine.
- Machine handles set equal to shoulder
Do it
- Pull both handles together and chest
Brought it naturally.
- Next to both handle in the previous position
Take the shoulders here together.
Cable Crossovers (bent over)
(Cable crossover (bent over)
Action: 9
- Catch the machine cable in both hands.
- Take one leg forward.
- With both hands the machine cable is loud
Dances and lions towards the chest.
- Next position in both hands again
Take it in 