Strength training is a great way to get your body in good condition. They are shown to both men and women. If the male body looks strong when the muscles are strongly outlined, the female body when they acquire a small pleasant relief. Strength training must necessarily include exercises on the muscle corset: chest, abs, back.
Training the pectoral muscles usually tone the entire shoulder girdle. This is due to the fact that these exercises involve not only the pectoral muscles, but also the arms completely. A set of exercises for the chest involves the use of additional shells: dumbbells, barbells. Also, the pectoral muscles can be affected by power simulators. But their use is possible only in a gym. If the training of the pectoral muscles occurs at home, then dumbbells become the main assistants. The weight of dumbbells depends on the physical fitness of the trainee. Do not use heavy weights immediately. Prepare your body with a light weight dumbbell.
Stand, raise your hands at chest level, turning your palms towards each other. On inspiration, spread your arms with dumbbells to the side, moving parallel to the floor surface, and revealing the chest. As you exhale, bring your hands together again. Move slowly. Do 15-20 reps. Take a break for 1 minute. It is necessary to do another 2-4 approaches. This exercise can also be performed in a horizontal position. But in this case, be sure to Smith's special sports bench .
A universal exercise suitable for both beginners and trained people is push-ups. Training the pectoral muscles just can't help but turn it on. Push-ups are possible in several variations: emphasis on the floor of the socks - palms, knees - palms, on the palm bench - on the floor socks, on the bench socks - on the floor of the palm. Also among strong men, the same methods of push-ups are used, but when focusing on one hand or fingers.
If you have the opportunity to engage in a sports club, then this improves the conditions of your training. Since here you will find all the necessary devices and get the advice of a trainer.
Exercising your back muscles should complement chest pumping. Since if the body is pumped up unevenly, it will turn out an ugly figure. You need to include back exercises in the same workout when you work out your chest muscles. Here you can also use simulators or work out muscles with your own efforts. For example, lie on your stomach, lower your arms, stretch your legs. While inhaling, simultaneously raise your arms, body, and legs above the floor. Keep on weight 25 seconds. With an exhale, slowly lower yourself to the floor. Be sure to do 3 more approaches. Gradually increase the posture holding time to 5 minutes.
Exercising abdominal muscles is also an important part of strength training. Exercise on the press will help to further strengthen the muscle corset. Lie on your back, put your palms under the basin, legs stretch up. Inhale, legs slowly lead down to the floor, stop the movement at about 5 cm above the surface. As you exhale, also begin to slowly raise your legs up. Do 10 reps. Take some rest. Follow 3 more approaches.
Sit, legs raise above the floor, bending them slightly in the knees, arms extended. On inspiration, lean back slightly and lower your legs slightly to the floor. With exhalation, group again, pulling your legs and body closer to each other. Make 20-30 such springing movements. Lower your feet to the floor and rest for 1 minute. Then follow 3 more approaches of this exercise.
The above training of the pectoral muscles, back and abs is suitable for someone who is just starting to exercise, trying to strengthen the muscle corset. But as soon as you feel that you can easily cope with the previous loads, make the workout harder.