A little trick you come, "
A simple front of the televisi
fitness coach Olga you design a comprehensive training in the chest moves, as long as adhere to the practice, you can have a beautiful compact tall and straight in the chest, heart it? Read on ... ...
a chest exercise
an action: The request back position close to the Ministry of step stool to protect the lower back]. The two-handed grip a dumbbell, palms forward, rushed into the joints. Dumbbell to the hand stretched out on both sides of the chest, higher than the body. To direct attention to the wrist, and hand-line. Just below the elbow to step stool.
extend upward vertical dumbbell, arms fully extended, with the wrists, shoulders and Liang Zhou line. 2, lifting dumbbells breath when, a few look up, adhere to; and then looked a few, the dumbbell back down in situ, inhale. Group 2 repeat this action 10 times.
two chest exercises
action II: you lie flat in the aerobic steps, so that the head, back and buttocks were on board. La thigh to the chest, his double-cross. Hold a two-handed dumbbell straight up, and then slowly back until the fall behind, breathing down time, when the breath hold. You have to control the speed, too fast will not be able to exercise his chest muscles. Repeat this action 3 10.
chest exercises three
three movements: the movement can exercise the chest, you can exercise your shoulders and arms. Sitting on the ground, his legs cross. Hand ball in the middle of a folder (or bare hands to do, that is, grasping hands), so pay attention to your forearm parallel with the ground. Squeeze ball hand, feeling in the chest force, to maintain 1-2 seconds, and then let go. Repeat this 20 times in Group 2 action.
four chest exercises
four movements: push-ups. This action is common, but I do every time when the knees are places. If you have the power to conduct training in accordance with the icon. This action 2 10.
a chest exercise
an action: The request back position close to the Ministry of step stool to protect the lower back]. The two-handed grip a dumbbell, palms forward, rushed into the joints. Dumbbell to the hand stretched out on both sides of the chest, higher than the body. To direct attention to the wrist, and hand-line. Just below the elbow to step stool.
extend upward vertical dumbbell, arms fully extended, with the wrists, shoulders and Liang Zhou line. 2, lifting dumbbells breath when, a few look up, adhere to; and then looked a few, the dumbbell back down in situ, inhale. Group 2 repeat this action 10 times.
two chest exercises
action II: you lie flat in the aerobic steps, so that the head, back and buttocks were on board. La thigh to the chest, his double-cross. Hold a two-handed dumbbell straight up, and then slowly back until the fall behind, breathing down time, when the breath hold. You have to control the speed, too fast will not be able to exercise his chest muscles. Repeat this action 3 10.
chest exercises three
three movements: the movement can exercise the chest, you can exercise your shoulders and arms. Sitting on the ground, his legs cross. Hand ball in the middle of a folder (or bare hands to do, that is, grasping hands), so pay attention to your forearm parallel with the ground. Squeeze ball hand, feeling in the chest force, to maintain 1-2 seconds, and then let go. Repeat this 20 times in Group 2 action.
four chest exercises
four movements: push-ups. This action is common, but I do every time when the knees are places. If you have the power to conduct training in accordance with the icon. This action 2 10.
