How to build fast hands and chest

There is a group of muscles, which recall the woman, wearing only a dress with bare shoulders or low neckline. This muscle chest and arms. In the female body is genetically inherent accumulation of fat cells mainly in the lower part of the body, but because of too lean or flabby top of the ladies remember when the gym is too late to escape.

Usually at the beginning of the summer or in front of a solemn event you notice with horror in the mirror flabby, too thin arms and weak chest. Fortunately, in the summer you still have time to correct the situation, but what if, before the solemn event is two to three weeks, and lovingly chosen outfit requires a good state of the upper part of the body?

So, it was time intensive training with dumbbells.

Time in modern business woman is never enough, so give preference to exercise, at the same time allowing to load muscles of the arms and chest.

In addition, note that the most depressing produce flabby triceps. They almost always are in idle leisure and quickly atrophy. Therefore refuse special exercises for biceps and follow ... the usual push-ups. Yes, it is disliked school exercise gives load your problem areas.

Take the emphasis lying. Feet rest on the floor socks. Hands put on weight dumbbells barbells 1, 5-2 kg. Palms facing each other.

Hands shoulder-width apart, the whole body is stretched and strained. Slowly bend your elbows and lower body as low as possible. At the lowest point of pause for two accounts. Then slowly straighten your arms and return to starting position. Take your time. The slower rise will be carried out, the greater the load will get your triceps. Keep your elbows close to your body.

Returning up, move the support on the right hand, the left dumbbell lift and touch her right shoulder. Place a barbell on the floor. Touch the left shoulder, right dumbbell and return it back.

Now take a "step" right dumbbell approximately 15-20 cm forward and closer to the center. The projectile does not put the body in parallel and at an angle of 45 degrees inside. Then move the left dumbbell. Carefully stepping on toes, pull the body. So again you are almost back to its original position, but the weights are close to each other, touching the upper end.
Again, do the push-ups. Narrow posing hands with push-ups allow detailed load average of the pectoral muscles. This will make a hollow in a seductive neckline.

After finishing a narrow squeezing again take two steps forward hands. At this time, put the dumbbells at shoulder width. Pull your legs to return to the starting position. This is one cycle. Perform as many as you can.

If you do not have the strength to perform a full deep push-ups, push-ups in the extent of their preparedness. In this supplement their training zhimom dumbbells from the chest.

Lie on your back, put your feet on the floor and slightly bend your knees. Grab a dumbbell and lift above the breast. Slowly lower arms to her chest and plant your elbows to the sides. Then squeeze them up. Around the middle of traffic stop and arms out to the side. Do not touch the floor with his elbows. Return the hands back and continue to squeeze the dumbbells up. Do 3 sets of 12-15 reps.

Tags: arm, chest, dumbbell, exercise, push-ups