First: the muscles of the chest
- Punch level
Lie on your back in a level
Keeping the bar wide chest
Lifting of the arms on the entire hinterland and pressing down with chest touching Bar
Notes
Capture bar full fingers
Bearing in mind that makes farmers a right angle with the body
The crank angle with the body
Number of Groups 3
Each group 10 keystrokes
Higher punch
Lie on your back in a diagonal position to Top
Keeping the bar wide chest
Lifting of the arms on the entire hinterland and down with pressure contact with the upper chest Bar
Notes
Capture bar full fingers
Bearing in mind that makes farmers a right angle with the body
The crank angle with the body
Number of Groups 3
Each group 10 keystrokes
Assembly Baldambalz (level)
Lie on a bench chest
Constipation Baldambalz bearing in mind that the upper arm to the outside
Farmers to make a right angle with the body, and crank angle with the body
Notes
Taking into account the lack of lift feet above the seat chest to maintain poise
Number of Groups 3
Each group 10 keystrokes
Assembly Baldmbalz (high)
Lie on your back on a bench chest Leaning up
Constipation Baldambalz with taking into account that the hand Alibd inside
- To make the arm angle with the body, and crank angle with the arm
Number of Groups 3
Each group 10 keystrokes
Brightening Baldmbalz (level)
Lie on your back on a bench chest level
Constipation Baldambalz wide chest
To make the arm angle with the body, and forearm obtuse angle with the arm
Notes
And that the palm of the hand to the inside when you raise your arms back and forth at the end of the exercise
Slight flexion in the elbow joint
Number of Groups 3
Each group 10 keystrokes
- Dambalz Ofer
Lie on your back in a level
Keeping weight (Aldambalz)
Lifting the arms imam then descend back down the head
Notes
Taking into account the bend in the elbow joint
This I finished explaining basic exercises for chest muscle
Secondly - the shoulder muscles
The front bar
Using a Smith (Smith Machine)
Lift Smith to the top of the bar as shown in pictures
Notes
Should be back on his honesty when you pay to keep the spine and avoid glides cartilaginous
Taking into account the distance and fairly wide range between fists hand.
You can use any seat provided that the angle Missned
{70 - 90} degrees.
Number of Groups 3
Each group 10 keystrokes
Singles Front
Hold Aldambalz the Start Payment from bottom to top
Number of Groups 3
Each group 10 keystrokes
Assembly profile
After sitting on the bench based on Bahme shoulder muscle
Hold Aldambalz the Start Payment from bottom to top
Notes
- Should be back on his honesty when you pay to keep the spine and avoid glides cartilaginous
- You can use any seat provided that the angle Missned
(70 - 90) degrees
Number of Groups 3
Each group 10 keystrokes
Side flap
Proper maintenance of your pregnancy weight and then lift the load to the top until it reaches the level of the top of the ear
Notes
Must make the muscle feel pregnancy when Dawning and get off any you must Baltkirz in exercise performance
Number of Groups 3
Each group 10 keystrokes
Flutter curve (Dalia)
Bail your head on one of the devices (seat punch, for example) and make your back straight and parallel to the floor and then raise (Dambalz) from the bottom
An even higher level of your ears
Notes
Exercise may be hard for beginners to very novice may not be able raise more than four kilograms of Loads but this exercise
Depends on the movement of sound, not weight
Be careful that the elbow pointing forward as much as possible
So that it is far from the waist
Number of Groups 3
Each group 10 keystrokes
Bolts
I start Hold a free bar put it appropriate Ozank, the highest bar to the level of the neck
Notes
Small distance between the fists
Bolts muscle in this exercise involved a large proportion in the performance of this exercise
Number of Groups 3
Each group 10
