To pump up the torso is the dream of any beach tourist. Even if you don't have huge biceps and a triangular back, a strong torso can also be great for tempting girls on the beach. In addition, by pumping up your torso, you finally get rid of an unwanted belly.
Instructions
Step 1
Add squats and deadlifts to your workout routine. If you go to the gym, you can afford barbell training. Squats and deadlifts will keep your back and abdominal muscles tense. Moreover, all muscles will be tense at the same time, including the oblique muscles of the back and abdomen.
Step 2
Strengthen your abs. One of the most common abdominal exercises is crunches. When performing this exercise, it is advisable not to touch the floor with your back at the lowest point. This will keep your abdominal muscles tense throughout the exercise, but twisting can be dangerous for your spine. Therefore, it is best to do an exercise called the front plank. Lower yourself to the support position or place your hands on your elbows and stay in this position for a minute or at least half a minute. These exercises can be done at home.
Step 3
Strengthen your obliques and back muscles. You can strengthen them on a horizontal bar, pulling your knees to your chest. You can also do a side plank. Fitball exercises are beneficial for all muscles. It is also not necessary to work out with it in a fitness club, since you can buy it for yourself at home - it is not very expensive.
Step 4
Press the barbell while lying down. To build pectoral muscles, you need to pay attention to this exercise. The classic bench press alone won't be enough, so press the bar at different angles and different grips. Also pay attention to the dumbbell press. Raising dumbbells with your hands is also an effective exercise, but only for those people who have just started doing exercises with weights. Dips on the uneven bars will also have a positive effect on your pectoral muscles, and not only on them.
Step 5
Pull up. The back muscles are strengthened very well with this simple bodyweight exercise. If you weigh too little, and your back muscles are no longer progressing thanks to regular pull-ups, tie a barbell or kettlebell on your belt as an additional load.
