The front is the most important part of the harmoniously developed muscles. Prote, the training of tsikh m'yazіv vіmagає in the form of an athlete of special respect and discipline. Do not start the m'yazi in front of the shoulder so easily pumping up, like, for example, chest or biceps. A program of special rights is needed to achieve the same changes in strength and commitment. In this article, it is clearly seen how to pump up the front lines in the minds of the home and not only.
These m'yazi are included up to the number of so-called "small m'yaziv" - the stench is not so commemorative, like shoulders, chest m'yazi and quadriceps (m'yazi stegna), but without them the body of the bodybuilder will not be proportionately borne. In addition, the strength of the fronts is important for the full training of other groups of minds: if the fronts are not trained enough, it will not be easy to achieve progress in the classes.
The need for training
Struggling in front of you to allow you to look massive: pumping up the m'yazi tsієї grupi create virulence of physical strength. In addition, the differences between the faces create a visual perception of a symmetrical body (be aware, obviously, that other groups are m'yazyv tezh garazd).
And this is a very aesthetic aspect - if an athlete is dressed up, it is most often seen only yogo and that front: the exercise to cope with the enemy at the same time in a dressed-up look can be called your cause.
Regular training in front of the body is recommended by experts for bodybuilding and for safety. Separated m'yazi tsієї groups allow, without the risk of injury, to overcome folding complexes, which were previously inaccessible. For example, exercising the back for help pulling up with an additional arm: without a strong grip, for some reason, it’s not easy to make a vikonati right. That and vzagali, be-yakі right with a great vaggo, you can only zavdyaki strong hands.
Anatomical features
In front of a part of the upper limb of a person in the form of an ulnar loam to the brush.
Warehouse m'yazovoї groups of attacks:
- Brachialis (shoulder m'yaz);
- Brachioradialis (shoulder promenade);
- Zginachi;
- Rozginachi;
- Round pronator.
All these small m'yazis are spi- lly recognized for the bending and breaking of the hands in the elbow and promeneu-wrist swamps, as well as for the wrap-around ruhi. Inflate the front of the chest and finish it with a foldable neck through the difficult anatomical life. Have the right to blame all 5 m'yaziv, to form the whole anatomical group.
"Stubbed" m'yazi
Oskіlki in front of people work when vikonannі has the right to other m'yazovі groups and tasks in everyday life, їhnya opіr to vanity to mow down the temple. To that qi m'yazi is called "stubborn", as a development is a laborious process, requiring patience and industriousness.
The back of the head is significant, how many times a day you can swing in front of it. For the harmonious development of the middle group, it is necessary to win the right two for the day. In this skin, it is right to follow up in three approaches, 10-15 repetitions for the skin. An important nuance - before training, before the next step, you need to do a warm-up and a warm-up: you often get injured. It is also impossible to allow supra-mundane stretching of m'yaziv in the end points of the amplitude of the ruptures.
It is best to do before the shoulders at the same time with arm and back exercises. Ale robiti have the right to take a job at the office for the front, if there is no back and arm pain, otherwise there will be no full support for the training.
It is not recommended to conduct training before the appointment more often than twice a day. It takes a minimum of 48 years to recover from these diseases, and more often 72 years. If you regularly overstress your shoulders, you can blame chronic pain syndrome in the wrist zone.
The complex is right
And now, without a doubt, about those, how to swing in front of them. The training program is guilty of obov'yazkovo including the right to the whole group of m'yazіv. The choice of specific rights and the sequence of their vikonannya should be changed from training to training - to improve the m'yazove growth.
It is recommended that the most effective and available right for training in front of home minds, as well as at the gym.
Right with the barbell
Folding hands with a barbell in a standing position. Wrestle similarly to the robot on the biceps only with a back (upper) grip. Overlapping the shoulders, unruly, in sight, the barbells are level with the shoulders. On the inhale, the hands fall down at the outward position. The main focus here is on the brachiradialis, in parallel with the rear biceps and brachialis. The arm of the bar is taken smaller, lower when training the biceps, the shards of the brachiradialis are anatomically weak.
Grab the barbell with an underhand grip (with your arms uphill), lowering your front shoulders onto the buckle. Mitsno utrimuyuchi neck, it is necessary to trohi vityagni forward forward and lower the vantage down. Let's povіlno vikonuvati zginannya-razginannya hands at the wrists. The amplitude of the swing during training is not high, so do not bend and do not move the barbell, so as to avoid stretching that injury.
Stand with your back to the rack for the barbell, turn your shoulders back, take the projectile and beat the bending-opening of the wrist, without bending the elbows. Tsya rightly develops also m'yazi zginachi-rozginachi in the hands of the wrist. This type of training is suitable for those who are right, sitting with a barbell, they seem to be uncomfortable.
Right with dumbbells
We are in front, right on the front with dumbbells include "Zginannya Zottman". This variation is right on the front of the barbell, only the replacement of the barbell - dumbbells. At the lower position, the dumbbells are flattened, as when lifting on the biceps, at the top of the world, the pronation of the front of the shoulders is rising (the arms turn down). Then hands with dumbbells go down and turn around at the outer position - burn down with your arms.
The friend is right - similarly, bending the hands at the wrists with a barbell is sitting, but, again, the projectile is changing. Also, when you are right with dumbbells in a sitting position, it will be effective to work on the skin of the hand along the cheeks.
Vіs on the horizontal bar
The simplest thing is right to m'yazi in front of you: you just hang on the horizontal bar, bazhano with vantage. A systematic review of this study in a couple of months will allow you to easily win a prize at the popular park attraction.
Porada: vantage is guilty of buti pibraniy z such a roaring, so that it lasts no more than 30 seconds, otherwise m'yazi develops on virility, and not on that strength.
Right with expander
A good alternative for the regular development of the front line at home is right from the overhead expander. The projectile can be the most zhorstkim, shards of soft options develop a better penzel. So, before buying a projectile in a shoe store, consult with the seller, which expander is more suitable for training the mind.
Dodatkovі right
Good supplements are right for the development of the front zone:
- Haircuts on jump ropes with tight-fitting handles: such a cardio-right stretch of 20 strands is good for navantazhu zvn_shn_shn_shn_shn_shn_shn_shn_shn_shn_shn_shn_shn_shn_shnіshn_shn_p_l_chchya's surface.
- Vikonannya hitting the boxing bear, especially in tight-fitting mittens - a miracle of adventure on zginachi.
- Wearing a special gum bracelet pіd hour vykonannya has the right to increase opіr m'yazіv i pratsyuvateme for the development of masi that strength.
And one more joy: regular training does not bring bad luck to an important home “human” work. Changing furniture, working with a hammer, drill, and twisting are miracle methods in their own right for the development of music in front of you.
Bodybuilding is such a kind of sport, devaluing the beauty and balance of the body, it is possible to inspire small m'azovі groups to be proportional. One of these small groups of people is in front of people, which athletes often do not attach respect to in training. Before crying even better when training biceps, but if you bachite, it’s all the same, then varto add an hour to training. If you are obmezhenі in the hour, then you can pump up the front shoulder at home with dumbbells.
Features of training in front of
- In front of the varto, train at the same time with the biceps, so that when the biceps are robotic, that front will work without a face of the same m'yazyv, as they can take away overtraining, as if training them at different days.
- In order to propagate the front in domestic minds, you need at least one dumbbell, or rather, if you have a future barbell with mlints.
- So, as in front of a small m'yazova group, then for її vtomy varto beat the beat the greater number of repetitions at the entrance (15-20).
- In front of the plate, it is necessary to train after the biceps, and not in front of it.
- Under an hour of training, varto, with a start, you can beat the basics, and then resolve them.
Right for inflating the front
Let's say that at home you have a barbell and dumbbells, then we can see the best things for training in front of the minds of the home:
Basic:
- Lifting the bar for biceps with a grip to the beast;
- Hammers.
Isolating:
- Folding hands at the wrists with a barbell or a dumbbell (sit on the lava, put your hands on the edge, take the projectile with a grip from below and start bending your wrists);
- Opening the hands at the wrists (similar to the bending, but the projectile is taken by the grip of the beast);
- Zginannya zap'yast with a barbell or dumbbells behind your back.
It’s not too often to train before the war, it’s the same m’yazova group, like a reshta, it also takes an hour to grow and renew, it’s better to do them all at once with biceps once every 3 days. It is not important to pump up the front in the minds of the home, lower at the gym, even for whom the great arsenal of simulators is not necessary, but look at the report on the importance of such training. It’s not necessary for people to train this group of people in the beginning, it’s not necessary to build a base, put a foundation, start training in front of them, don’t train for athletes who are smart, they didn’t train in the competition “Mister Olympia” so good grew in the form of hammer pulls for biceps, or to lift the barbell for biceps with a back grip. In a word - it is necessary to add more time to the great m'azovim groups, and even small ones also increase.
The program of training ahead of time
Swing the front lines in your home minds, lie to you, but if you still lie to train them, then rather, you should work for the help of an effective training plan:
Three of them are right with a barbell and dumbbells for you to hit, so that you can pump up the front in your home minds. Choose the optimal working vagi, for the shortest progress, use such methods as ,. Start the work from warm-ups and step by step increase the vanity, in front of them they are not disturbed by any other language groups (crim rozmiriv), for them the same training principles are applied, as for others.
Video about those who are almost in front of people's minds (complex 3 in 1)
In order to comprehend the methods of pumping up the front, it is necessary to comprehend their work and those, like the stench of power.
In front of us, it is necessary for us to destroy that brush, phalanges of fingers. M'yazi-zginachi roztashovani on the inner part of the hand, and rozginachi - on the outside. Usogo on the front plate there are chotiri balls of the front (inner) parts and two - back (outside).
For zmіtsnennya peredpіch it is necessary to train їх special rights. Krіm tsgogo, stinks to train and with vikonannі basic right, in yakah to be brought up to lift dumbbells or a barbell.
But such a period comes for everyone, if indirectly, the desire for other rights ceases to be sufficient for them. If you start this process, then you will face the development of other groups of drugs.
In order to avoid this, read the instructions below to the right and add them to your training programs.
Dumbbell and barbell - the best friends in front of you!
With the best shells, yakі help to expand qі m'yazi, є dumbbells and barbells. Therefore, try to train yourself to win such sports equipment. At home, obviously, it’s easier to trim a kettlebell and pick a dumbbell. But don’t worry, you can see the penzel without any special sports equipment.
M'yazi before people - tse hapalnі m'yazi.. Zavdyaki we can hang on the crossbeam, for those who love to be lifted, they often see disproportionately large fronts. The stench itself clenches its fingers, at the zv'yazku z tsim, all right on the front of the ground on the shells of the projectile along the length of the ridge near the promenev-zastkovy loam.
Right on the front line the best way to win after the main training.
Don’t forget about those who are called “hard-nosed” by the m’yazi in front of them, we’ll forgive the trainings through the hard-nosed negligence of the growth of zavdyaki. You will need special training: try to work less damage on the walk and not more than five walks in one training session. Otherwise, go ahead and develop less vitrivality, so as not to increase your hands.
And now let's move on to the list of rights, to help you pump up the front lines, from the simplest to the most complicated and the most.
- Lift a dumbbell (if you are right with dumbbells, you can replace it with a barbell, but for clarity, the dumbbell itself will be described) on the biceps, like a zavzhd - standing, but zastosovuєmo zavorotniy grip. Raise your wag properly, the docks of your hands do not become parallel to the logs, but then raise your penzel, swinging її. Zvorotni ruhi bazhano vykonuvati z tієyu very swidkіstyu, yak і pochatkovі.
Qiu has the right to work manually for an hour of hard training, kolivayuchi at once and biceps, and before the call. To gain respect, that when working with a barbell, through a change in grip, there is an increase in the effort for triceps, so better trim your hands on the bar narrower than the width of your shoulders. 
- Try to sit in the position of fixing your hands on your knees so that there is little support in front of you, and the hand hangs down, raising the dumbbell with only your fingers. Yakomog more squeeze the palm, lifting the waist, and then also properly squeeze the grip until it is completely relaxed.
Try to work in such a way that the dumbbell can be knocked down to the tips of the fingers. Designate the work of the vaga for the authority of the judge.
- To improve the effect in front of the right, change the grip to the back and try vikonati ruh from straightened to the bottom of the palms. Constantly combine the qi rightly among yourself, to the fact that the skin of them needs only one beat in front of them.
- Take dumbbells in your hands and stand up straight. Now, without raising your hands, turn your hands so that the arms stand parallel to the log. Then bend the penzel into the next beak until it stops. Repeat that number of times, as you can.
With a barbell qiu, you can rightly work up, as if to bring your hands behind your back and bend your hands uphill, and then relax until the neck squats down to the phalanxes.
- To the right is called a hammer. Know from one kіntsa dumbbells mlintsі. Hoping for a free throw with your hand, beat the circles and circles, moreover, your hands can be fixed. Then remember the position of the dumbbell so that the vantage is on the side of the little finger. The work with a hammer more harmoniously expands all the m'yazi in front of them, to that the stench is constantly subdued one by one, especially at the hour of wrapping.
- Well, next - a dessert for lovers of classical techniques. For vykonannya tsієї right you need to wrap some kind of vantage (hot dumbbell, want a little zі rods) with a small skein. Let's tie the vantage to the point, which would be handily trimmed in the hands (here you can take the neck, as you won't get too important).
Now pull your hands in front of you, trim them in front of you. Start spinning the projectile in one beat until the vantage is lifted up to the stop, and then gently spin it so that you don’t let the little ones on their feet. Such a projectile is called a brush strengthener. Vіn є tsіlkom suchasnym and vykoristovuєtsya bagatma successful athletes.
Work right on the crossbar
Give your workout a hang on the horizontal bar. You can do yoga with vantage. Axis only for an hour of training, win such a vantage, so that you spend no more than 30 seconds, otherwise the m'yazi will develop on vitrivity and stop gaining weight. This option is suitable for those who work in the halls or may be at home.
In the development of the musculature, the training of the mind plays an important role and requires special attention, organization and respect. On the right, in that stinks are not so easy to be pumped into the government, for example, in the case of m'yaziv or. In order to achieve the results - yakіsnogo posilennya and zbіlshennya obyagu - nebhіdny competently warehouses complex of special rights. Which materials will have a look at nutrition, tied with it how to pump up the front, including the program home workouts.
So that the body of the athlete looked proportionately rozvinennya tsikh m'yazіv obov'yazkove, not respecting those that stench can be seen to the category of "small" and in the chest, shoulder and quadriceps are not so commemorated. Also, the impossibly gradual and harmonious development of other language groups without strengthening the front lines: the lack of training in front of the shoulders significantly complicates the achievement of progress in training.
From the look of the old-timey look, the roles played significant roles, without any damage to massiveness, tightness, physical strength. Also, visually, the body looks symmetrical (well, as if pumped up by those other m'yazovy groups).
Do not forget about the anger on the otochyuchih, as if the bodybuilders in odjaz are vibrating, the shards of good health are in front of that shii itself. And it can be called a great argument, because a person with an ideal body feels more comfortable, more comfortable, less otherwise.
According to the opinion of experts, regular training of the group of m'yazіv is necessary and, at a glance, safety, the shards minimize the risk of injury during the hour of the training of folding complexes. It’s worth it, for example, to have such a right for the back, like a pull-up with an additional vag, de-needed garni grip, minuscule and the strength of one to lie in front of the plate. Qiu folding in the right and її, like and be-like іnshe with a great vag, you can vikonat with only strong hands.
Anatomy
Foreward - part of the hands from the elbow to the hand. M'yazova group consists of:
- shoulder m'yaz - brachialis;
- zginachiv;
- round pronator;
- brachioradialis - brachioradialis;
- rozginachiv.
Qi m'yazi can be seen to "small" and be used for wrapping, bending/spreading hands at the promeneu-zastkovy and ulnar globs. The anatomical situation is not easy, but it is even more difficult to inflate the face. At the process of vikonannya, you can have the right to have butts of all the anatomical groups, there are more than five of them.
own name "stubborn" m'yazi the front shoulders were taken away through the top of the high opirnist to the vanity. Tse s tim, scho stink ass in everyday life, and in the process of training other smut groups. Therefore, the development of the front line - the worker of the head, as if she will require commitment, regular training and great patience.
It is necessary for us to designate how much to occupy for the day: two training sessions will be enough to harmoniously move the mind ahead. The skin element of the complex is vibrated in three steps with repetitions of the skin 10-15 times. It is important not to forget about the warm-up and the warm-up before the workouts, the scallops of the high level of resistance to injuries. It is also impossible to allow an overworld expansion of m'yaziv at the peak of the range of the amplitude of the waves.
The best option is to lift right for pumping up the front with a complex of exercises for the back and arms. Ale vikonuvat їх sіd nаprikіntsi programs, іslja m'yazovannya m'yazovyh groups backs and arms, іnakshe training will not be effective.
It is not recommended to spend more than two days, so that the minimum term for updating a group of people is two doby, the best option is three days. In case of regular overvoltage, there is an increase in the risk of pain syndrome in a chronic form in the wrist area.
Training program
The program has training for inflating the front obov'yazkovo owed buti have the right to opratsyuvannya usієї m'yazovї ї grupi. It is recommended to change specific elements and the sequence of vikonnannya from occupation to occupation with a method of reducing the mass growth.
Work with a barbell
Right #1
Wrestle in a standing position, similarly to training for biceps, but with a reverse grip. The bar is lifted up to the level of the shoulders, as if they could be left unruly. Let's slowly lower. At this point, it vibrates to the vision, turning the left position - to the breath. On the right side of the right on the biceps, in which case, a barbell with a smaller arm is taken, because the brachiradialis is weaker, and on the other side, it’s the main focus.
Right #2. Opening the wrist in a sitting position
Vikonuetsya in a sitting position. The barbell is taken with the lower grip, before the shoulders are lowered onto the quilt. The projectile descends down, with which the neck must be mitigated, and in front of the shoulders, the trochs are pulled forward. If someone needs to repair their hands: more often, that rupture at the wrists with a low amplitude. It is important that the swings were smooth, without rivkіv and rozgoduvannya rods, schob niknut traumatism and roztyaguvan.
Right #3. Zginannya zap'yast with a barbell behind your back while standing
Vikonuetsya at the standing position, the bar is behind the back. At what point will they turn back. The barbell is taken and the hands are folded-opened at the wrists without the participation of the elbows. On the right, you allow to open the mouth of the wrist. As it is right No. 2 pіd hour vykonannya vyklykaє sevn_ problems, you can speed up this option.
Robot with dumbbells
Є obov'yazkovoy warehouse complex training with dumbbells for the qiu group of m'yaziv. This is one of the options for working with a barbell on the front, only as a substitute for this projectile there are dumbbells. Remain utrimuyutsya in the lower position (like a hammer), at the hour of the rush on the mountain, the pronation of the front of the head is rising (turning the palms down). Then the shells are lowered from the reverse order of the rukhiv.
Another one on the right - bending the hands in a sitting position - is vykonuetsya for a kshtalt similar to training with a barbell, but with dumbbells. It will also be effective to train the skin hand on the cheeks in a sitting position with dumbbells.
Robot with expander
Vikoristovuetsya nadzhorstky expander, right with yakim є garnoy alternative for regular training for the development of the group of m'yaziv. A soft projectile is used mainly for the operation of the brush, to that in this case it is important, so that the wine is hard. It is also recommended to consult with the seller about the most suitable expander for wrestling in training on the front.
Vіs on the horizontal bar
The simplest training on the dirt in front of you is a great hang on the horizontal bar (recommended with vantage). Regular vikonannya tsієї have the right to allow less than a few months to reach good results.
If there is a need for vantage, then it is necessary to follow the roaring hour of the day - no more pivkhvilini, otherwise the duty will be obligated to develop vitrivalism.
Today, on the Internet, information about those, how to pump up biceps or chest, is enough. Ale, how to zbіlshiti obsyagi in front of people, in domestic minds and yakі the most effective right for what you need - apparently not everyone.
The main tasks of the m'yazi
To opratsyuvannya m'yazіv in front of a budinka, you can vikoristovuvavat different according to your character right (isolyuyuchi or basic). І varto to understand that different people have the right to practice different things - great that rubbish.
Before the great m'yazіv can be seen:
- shoulder change of m'yazi;
- lіktovі zginachi zap'yast;
- promenevі zginachi zap'yast.
Before other m'yazіv can be seen:
- dovgі dolonnі m'yazi;
- superficial and deep fingertips;
- dovgі zginachі great toes.
Those other things are right, described below, to include in the robot as a m'yazi in front of them, and in other m'yazi of the arms, backs of the breasts. For example, in the right “arms with dumbbells on the biceps”, the biceps themselves (double-headed m'yazi of the hands), the anterior part of the deltoid m'yaziv and the m'yazi of the front are irradiated. When lifting on the turn, the spectrum of m'yaziv, which are probable, is wider: widest, trapezium-like, deltoid, m'yazi frontal, biceps of the arms, drіbnі m'yazi of the back and direct m'yaz of the abdomen (pres).
The basic ones have the right to serve as the main tool for inflating the front lines, and the isolation ones - as an additional tool (“finish off”). Some of the types to lie and others are right to be described below.
How to pump up front shoulders with dumbbells
It’s impossible to give an unambiguous reason, even if it’s still, I’m sure, it’s more right to win the victory, then the great increase in the m’yazovoi fabric cannot be omitted. And if you want to beat the basic right with dumbbells, for example, the "Hammer", then there are more opportunities to increase your front line.
And if it’s necessary to pump up the front, then it’s necessary to “hit” them with basic rights, and then “finish off” them with insulating ones. The axis of the same result is guaranteed.
On the right, in the fact that when working with dumbbells for biceps, you can start to get involved in the work and m'yazi beforehand. Pratsyyuyut odrazu kіlka suglobіv, scho zbіshuє area rear fibres. When working with dumbbells, only with hands (opening/opening the wrist, be it a grip) can only be used for “pumping” in front of a muscle detail, as well as a rich repetition with a small or middle arm. About the recruitment of masi (pumping) m'yazіv in front of the help of the isolating right to speak for years and years, to inspire great victories. Chi is not the right character.
Right with dumbbells for front
Opening / opening the wrist while sitting with dumbbells with a great grip. Tsya has the right to lay down to an insulating mind - the problem is only one loam and one group of m'yaziv. It is necessary to follow yoga like this: sit on the lava or on the other side, so that the stegna will be approximately parallel to the bottom. 
With both hands, it is necessary to tighten the dumbbell by the handle (as if you don’t stretch the space for the palms - spin it wider). Hands with tight-fitting need to be ruffled on the quilts so that the dolons marveled at the mountain. Now you can swipe to the right - lower it and lift it all the way to the wrist.
Zginannya / razginannya wrist sitting with dumbbells with a back grip (palms down). Tsya right tezh іsolyuucha.
Ale on the front view, de pratsyuє the inner part of the front, the back of the other area of the hands - the outer part of the front. The external position is similar, but it is less visible, that the arms are straightened down, and the fingers flatten the vag. The amplitude of the swing is constant - uphill and down to the stop.
Standing on the biceps with a back grip. Irrespective of those who have the right to dynamically practice only one pair of suglobivs - liktovі (zap'yasti - statically), but it is right to be brought up to the basic (concrete, special).
Vikonannya: stand evenly, primuyuchi in the hands of a dumbbell. Doloni pіd an hour uphill can be straightened down to the bottom. When the liquid sloughs are gone, the liquid itself is pressed down to the sides. Raise your hands as far as they will go, do not push your elbows out of your sides, but lower them until you straighten your arms.
The outer position is similar to the front to the right, while the left side of the body is marvelous one on one, so that the dumbbells are reduced in the dynamic phase more importantly vertically. It is necessary to wear it to the full bending of the hands, bringing the clothes tight to the shoulders, but not to forget about the words.
How to pump up the front shoulder on the horizontal bar
For the help of the crossbeam, under the hour of lifting, you can troch zmusiti pratsyuvat in front of the shoulder, choosing the right grip. Ale, the most effective for all nutrition is hanging on the horizontal bar with tight fitting.
Through those hands that have to be pulled over the crossbar, the dirt in front of them is in a constant static pressure, which causes them to be pumped up.
Dodatkova vaga is less likely to give a better result. Yogo can be fastened on the belt for additional belts.
Right with expander
The expander is available in a number of types:
- brush (humovium, metalevy);
- chest (with long springs and two handles).
In both types, you can zadіyat in front of the plate, but the right to take one in one fallow in the type of expander.
Kistievy: you need to take it in your hand and just start squeezing / squeezing the necessary number of times. For effective pumping, it is necessary to bring the front to the liver.
Breast: here the troch is more complicated. Likewise, at the right side of the leg, "to open / open the wrist while sitting with dumbbells", it is necessary to sit, having both feet on one handle of the chest expander, and to the other, take both hands in the same way as in the arm of the chest with dumbbells. Vikonuvati need to fold that fold of brushes. You can win enough money.
Haircuts on jump ropes with tight fitting
Zavdyaks to wraparound ruhams under the hour of stribkiv with a skipping rope, in front of the shoulders goydayutsya even more beautifully. Like a tight fit, you can wrap around your legs, arms, or a vest from the piss. Through those that need to report more zusil for stribkiv, it is obviously necessary to wrap it with brushes. That is why haircuts with tight fitting are more effective than haircuts without it. It is right to win the right to use a sprat of pilgrims, giving m'yazam reparations.
For the sake of professionals:
- Better than back to back with basic rights, then insulating;
- The hour is right on the biceps of the lіktі do not lead out of the sides;
- Right on the biceps (“Hammer”, pidyom on the biceps) you can win at once with two hands, according to your hands (one lowered, and only after that friend rose) or alternately (one lowered, and the other was lifted up);
- The optimal number of repetitions in one network is from 8 to 12. However, the possibility of growing is greater, it should be noted about the lack of coverage;
- The optimal number of networks is 4 - 5;
- For a complete growth of m'yaziv, it is necessary to give at least 2 debacles.
Why are you at home?
All resurfacing is more right and the best in the area of pumping forward. The best result can be achieved for more detailed descriptions of the recommendations. In domestic minds, pump up the front with a whole lot really, with a corky sports equipment (dumbbells, expander, jump rope, crossbar), which will not require great material weights. The descriptions are right to probate like a m'yazi in front of them, and the biceps of the arms, legs and buttocks (with haircuts on jump ropes with tight ones), sharpen the knots and bands (hanging on the horizontal bar, stretching tight).
Video with Denis Seminikhin: training in front of minds at home
P.S Training program without equipment
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