exercises to strengthen the chest muscles and shape the forces of her building for beginners
All men looking for the best exercises that work to strengthen the chest muscle, because it gives beauty and Jmabah body. So we collected a set of exercise that works to improve the shape of the muscles of the chest for beginners.
- Push-ups:
Then take the appropriate
position through the development of the feet and hands on the ground so
that it is in the face against the ground and in the case of the body
and straight stretch of the neck to toe. Then clicking down
towards the ground and bend your arms and chest close to the ground and
then return to your starting point gradually.
You can repeat this exercise three groups, each group 10 iterations and focus on individual well back and cut yourself slowly -
-tmarin Pulling cable to strengthen the chest muscles:
Determine the length of
the cable so that it is in exchange for the head, and then drag the
cable hands toward each other while maintaining not be curved elbows
tried to repeat the pressure on the chest muscles for a second or two.
You can repeat this exercise three or four groups, each group 10 times.
This exercise aims to strengthen ligaments and tendons chest muscles.
- Exercise flutter on the device:
This exercise aims to strengthen the side and middle chest muscles. Then
selecting the appropriate weight for you, then sit on the device and
moving your hands until you reach near them and press the chest muscles
and the work of one group of 15-20 times.
- Exercise pressure on the Bench fixed Baldmpel:
Then lie down on the bench with a fixed holding dumbbells in each hand. And
then lift the dumbbell to the maximum movement and stand for a second
fixed and your arms held high until well work to put pressure on the
muscles and get off Baldmpel so be distance between the dumbbell chest
and about 2.5 cm and start lifting again.
- Exercise pressure Spider Man:
People standing on the
parties put your hands on the ground unfolded and preserved the
integrity of the ankles with tightening the abdominal muscles as much as
possible and when you get down to the bottom of Lift one of your knees
and stand for a second before lifting the body up again, and switch
between Alrkptintkar this exercise, 5 sets each group 10 times and for
90 seconds.
- Exercise crossover cable (Butterfly):
This exercise is designed
to strengthen the upper and the lower chest muscle and has a good
effect to amplify the chest muscle and improve the upper part of the
chest and fat burning in the lower chest muscles.
Adjust the pulleys to the
height that you want and to achieve the best results should be the
average length in order to be pressure on the chest muscles well. Then pull pulleys well until approaching your hands together and press on the chest muscles.
- Exercise diving Forward:
Of the most difficult
exercises that can be practiced by novices to strengthen the chest
muscles and especially three-Alras and thus stimulate the muscles of the
chest muscle activity.
You can do this exercise
on your own or with the help of one of the individuals who are in the
gym to determine the right place and the right weights and are often
linked to a belt around the middle weights. And people who have to suffer from any health problems in the shoulder and start a simple movement so as to diminish the pain.
Then stand in a parallel
attachment and pressed Eahalin of height and lifting weights in the iron
belt until it reaches to the highest level and gradually return to the
starting point again.
Source: site bodybuilding.com
.menshealth.co.uk
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