The new fitness program designed exclusively by a former military instructor at the famous Camp Fitness, Boot Camp No. 1 development, sports.
Exercise for 30 minutes was designed to shape and tighten the muscles to support the chest area. If you have never done this kind of exercise, proceed as per your convenience. Add one part of his training every time you update successfully.
Warm
1st Start by turning the head to the muscles of the neck warmth. Look to the left, up, right and down. Repeat several times.
2nd Heat the muscles of the shoulders. Stand with feet shoulder width apart, arms stretched straight into the side with the palm facing forward and thumbs on top. Make a circular motion arm forward. Then, create a larger circular motion, with an area as you can. Repeat this circular motion, but backwards.
3rd Stand with feet shoulder width apart. Place your arms behind your back hook, with the palms facing outward. Keep your shoulders flat, then you pull with both hands locked on the shoulders. Hold the position for 10-15 seconds. You will feel the stretch on the front of the chest and shoulders.
Exercise 1: Dumbbell Press
1st Use two dumbbells kg with a weight of about 3. If there is no weight, use a water bottle size 500 ml
2nd Lie on your back with knees bent, feet and back against the floor. Hold weights in both hands, both arms stretched straight across the chest, ankle before the face. Put the load down in a controlled, slow motion, while the elbows are bent at right angles to the direction of the body, then lower the elbow as far as possible toward the floor.
3rd Perform 3 sets of 15 repetitions. Increase the number to increase to your strength.
Exercise 2: Dumbbell Flye
1st This exercise is designed to build chest muscles. Use light weights to avoid additional pressure on the shoulder.
2nd To the starting position, lying with the legs slightly bent and palms flat on the floor. Hold a dumbbell bent, arms slightly, then stretch your arms straight up in the body so that the dumbbells meet in the middle. Knuckles outward, while the fingers pointing inward.
3rd Slowly lower your arms with your elbows slightly bent, the left and right of the body until you feel a full stretch in the chest and shoulders. Inhale as you lower the arm, and hold the stretch for up to 5 counts. Then inhale with your mouth when lifting the arm up again.
4th Perform 3 sets of 15 repetitions. Increase the number to increase to your strength.
Exercise 3: Dumbbell Pullover
1st This exercise strengthens the chest muscles.
2nd Lie with your knees bent, back and feet flat on the floor. Hold a dumbbell with both hands in the middle, the position of barbell plate up and down.
3rd As a starting position, press the barbell to the upper chest with elbows slightly bent. She took a deep breath, slowly push the barbell over your head and down toward the back as close as possible to the ground. Make sure your elbows bent. Feel the stretch, exhale through the mouth. Then give the dumbbell over your head until you get the starting position.
4th Perform 3 sets of 15 repetitions.
Exercise 4: Rotational Push Up
1st This movement to train the shoulder muscles and the stability of the center, as well as the chest muscles and triceps. Have it your best shot, and the amount or the duration of each time you do succeed.
2nd Perform push-up position. Feet shoulder width apart, the curved fingers to prevent your lower body on the floor, arms straight but not locked at the bottom of your palms on the floor under the shoulders. For convenience, place your knees on the floor.
3rd Let your arms are stretched out as you bend the body less, and if you increase the body. Turn your body as an outward movement of the arm, so that you raised your left arm straight while the right arm at an angle of 180 degrees from the floor. Return to starting position, where both arms are slightly bent when the body is lowered, and up again when the body is spun and slid to the left. Change the movement by lifting the left arm up to.4. Perform 3 sets of 4 reps.
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