Many men dream of pumping up voluminous relief breasts and abs with "cubes". However, not everyone has the opportunity to go to the gym. If desired, you can achieve good results at home. It is enough to devote only half an hour a day to regular exercises.
It is necessary
Two dumbbells
Instructions
Step 1
First, warm up your chest and abdominal muscles. Perform eight forward rotations of the arms and the same amount backward. Wrap your arms around yourself as you exhale, bringing your hands as far behind your back as possible, and spread your arms as wide as possible as you inhale. Repeat 6 times. Make ten bends with your torso in each direction, then ten turns to the right and left.
Step 2
Take a prone position. The arms are wider than the shoulders, the hands look forward. The back is straight. The head is in line with the body. As you inhale, bend your arms and lightly touch the floor with your chest. As you exhale, straighten your arms and push them off the floor. If possible, clap your hands in front of your chest and return to I. P. The number of repetitions is maximum. Relax for three minutes and do two more sets.
Step 3
Lie on your back. Pick up dumbbells. Raise them in front of you. As you inhale, spread your arms with dumbbells to the sides. Bring together as you exhale. Keep your elbows slightly bent to avoid injury to your elbow. Only 8-15 reps, 3-4 sets.
Step 4
Lie on your back. Bend your knees, and secure your feet by placing them under a chair or closet. Hands behind your head. The elbows are directed to the sides. As you inhale, rise until your chest touches your hips. As you exhale, return to the I. P. Do as many reps as possible.
Step 5
Straighten your legs. Put your hands on the floor. Raise your straight legs up to a 90-degree angle and slowly lower down as you exhale. Repeat at least fifteen times.
Step 6
Raise your legs up, cross each other and push them towards the ceiling. At the same time, tear the basin off the floor. Do the exercise at a fast pace until you feel a burning sensation in the abdomen.
Step 7
I. p. - lying on your back. Stretch your arms up. Breathe in. As you exhale, raise your arms and legs at the same time, trying to touch your feet with your hands. Hold in the "fold" position for one second and smoothly return to the SP. Do ten reps in 2-3 sets.
Step 8
Stretch in the "cobra" pose: lying on your stomach, bend your arms, place your hands at chest level. As you inhale, straighten your arms and lift your chest up. Feel the abdominal muscles stretch.
