How to build abs and biceps

 In order to pump up the press, lie on the floor. Starting position: legs bent at the knees, hands behind your head reduced. Lift the body, as if twisting it in the direction of the knee. The feet should be on the floor, do not release them. The number of repetitions - from twenty to twenty-five. This exercise trains the rectus abdominis. If 20 times the limit for you, it is time to take the extra weight, such as a dumbbell or a thick book. Load put on your chest and hold hands.

For the next exercise you will need a horizontal bar. Grab hold of the bar. Legs should be straight. Back slightly arch your lower back in. Raise your legs at an angle of 90 degrees, then return to starting position. The number of repetitions - no more than ten. This exercise will help to train the muscles of the lower press. If the straight leg raise is too difficult at first, then bend their knees. In the gym, you can use a special rack.

For deep study of the lower press lie down on the floor, arms extended along the body. Legs bend at the knees. On the inhale, try to bring your knees to your chest, lifting the pelvis through the abdominal muscles. Once closer - exhale. Try to do this exercise with breath when your knees are at the breast. The number of repetitions - no more than ten.

Feet on the stool or chair. Folded his hands, his head straight. Slowly lift the body to the knees, turning it to the right and to the left. One can perform both the rise of rotation. Then slowly lower to the floor. Repeat the exercise ten - fifteen times.

To make beautiful biceps and relief need barbells and dumbbells.

Take the rod so that the palms facing down. Slowly pull her to his chest, then return to the starting position. If you have never worked with weights, it is better to start with the neck, you can gradually increase the weight with the help of pancakes. Repeat the exercise 16 times at most. Instead, you can use barbells dumbbells.

Pick up a dumbbell grip (palm facing up) and sit on the edge of the bench. Arrange the legs as widely as possible. Hand with dumbbell Abut elbow to the knee. Slowly lift her shoulder. Also slowly lower. After 10-15 repetitions change hands.

Also an effective exercise for the biceps are the classic push-ups. Lie on the floor, focus on hand. Feet on the toes. Try as much as possible will lower to the floor by bending your elbows. Alternate different distances between the brushes - from wide to narrow. Repeat no more than twenty times.

Note that the prerequisite for effective study of muscles is slight pain and muscle fatigue in the working area. Pick up the weight and therefore the number of repetitions in accordance with this rule.