Chest exercises for girls. Workout program for a week at home

1. Sit on a horizontal bench, first picking up the dumbbells of the working mass. The back should be firmly pressed against the supporting surface, and the feet should rest on the floor, while creating an additional feeling of overall body stability.

2. Stretch your arms with weights so that the sports equipment is above the athlete's chest. Take a deep breath.

3. On exhalation, spread your arms to the sides, slightly bending them at the elbows. In this case, the brushes should be turned up with dumbbells. Having formed a straight line in the position of the upper limbs, fix them for 3-5 seconds. and slowly (inhaling deeply through the nose) return to the original position.

1. Take an emphasis lying on your back (it is advisable to use a horizontal bench, but if it is absent, you can use an inclined bench or sit on the floor as a supporting surface). The body should be pressed against the support as tightly as possible.

2. Take a working sports equipment in one hand, bend the limb at the elbow and firmly press the dumbbell to the chest. The other hand should be down or create an additional pivot point while on the side of the bench.

3. In parallel with the exhalation, “squeeze out” the weighting agent, while straightening the elbow. It is necessary to ensure that at the moment of a change in the position of the limbs, the body of the athlete remains motionless.

4. Without stopping at the top point, bend your arm as slowly as possible, returning it to its original position (PI).

1. Take the dumbbells of the working mass.

2. Sit on an incline bench, making sure that its angle allows you to firmly press your feet to the floor. If it is not possible to correct the angle of the bench, then the legs can be placed on the surface in front of you, thus providing a pivot point.

3. Bend your elbows and press the dumbbells to your chest.

4. Controlling the position of the lower back (should be pressed against the bench), it is necessary to straighten the limbs without jerking, "squeezing" the dumbbells to the point at which they will be strictly above the girl's chest. In this case, the brushes should be directed with their inner surfaces towards each other.

5. Without pausing, bend your elbows and take PI while inhaling.

1. Get into a sitting position and make sure that your legs provide additional support (a 90-degree angle should form in the knees). Take dumbbells in your hands and lower them down into the area of ​​the knee joints. Straighten your back, stretch your neck, raise your head.

2. Releasing through the mouth a powerful stream of air that was previously drawn into the lungs, it is necessary to raise the sports equipment, while bending the limbs at the elbow joints. In this case, the brushes must be turned with the inner side towards you.

3. Without fixing sports equipment at the top point, take the initial position, following the recommendations of specialists on the rhythm of breathing (effort - on exhalation, relaxation - on inhalation).

With the correct execution of the exercise, the athlete thus works out the biceps and the main sternum muscle.

2. Lean on them, while taking a horizontal position on the floor. The rest of the lower body should be on the tips of the toes. When the athlete is in the starting position, hands must be kept straight.

3. After taking a deep breath, turn the body to the left as slowly as possible, while raising a straight arm above you. The gaze should be focused on the sports equipment.

4. Maintain the position for 5-7 sec., And then return to the IP while inhaling.

In order to avoid injury, it is necessary to use dumbbells with grooved edges during the exercise. Round shapes during a U-turn can suddenly change position, thereby shaking the athlete's balance.

1. Sit on a horizontal bench, securing your legs in special rollers or firmly pressing your feet to the floor. Straighten your back, raise your chin, and slightly push your chest forward. In the hands, fix the dumbbells of the required mass, and press them to the body in the chest area.

2. On exhalation, straighten the limbs, lifting sports equipment above your head. In this case, the hands should be turned with the inner sides forward (the thumbs of both hands are at the smallest distance from each other).

3. Without staying in the resulting position for more than 3 seconds, slowly bend the limbs at the elbows, returning to the original position.

1. Straighten your back, push your chest forward slightly, raise your chin. Place the hands in front of you, putting the backs of the palms to each other. Spread the elbows to the sides so that the upper limbs form one straight horizontal line.

2. Inhale deeply and, releasing the previously collected air through the mouth, squeeze your palms as much as possible without changing the starting position.

3. It is recommended to keep your hands in tension from 10 to 30 seconds, gradually increasing the time in increasing order.

4. Relax the limbs, while maintaining their original position.

1. Position yourself horizontally, facing the floor. The pivot points in the PI are the back of the palms and toes (“on toes”). Pull the stomach in and tear it off the floor, while straightening the upper limbs. Direct your gaze forward. Put your hands apart at a distance, more than shoulder width by about 10-15 cm.

2. In parallel with exhalation, bend your arms at the elbows and stop at the point of formation of a right angle in the joints of the limbs.

3. To stay in this position for 2-4 seconds, then return to the PI and repeat the given sequence the required number of times.

1. Take a horizontal body position. Put your feet on the bench, hands on the floor. Look down. The neck should be a continuation of the straight line of the body.

2. As you exhale, bend your arms as close as possible to the floor (the easiest version of the exercise involves bending the elbow joint to form a right angle).

3. Without fixing the point, slowly "squeeze" the muscles and return to the PI.

1. Get on your knees, put your hands in front of you, stretch the body in a horizontal direction. Cross the calf of the limbs together in the ankle area. Straighten your arms, stretch your neck, look straight ahead.

2. At the moment of exhalation, slowly lower yourself to the floor, making sure that your back remains as straight as possible.

3. Without stopping at the bottom point, take the initial position, avoiding jerking and "diving" of the body.

1.Take a lying position on a horizontal surface, face down. Tear the torso off the floor by supporting the hands and toes of the feet. It is important that during the exercise the stomach is constantly pulled in, and the muscles of the whole body are as tense as possible.

2. On exhalation, it is necessary to bend your elbows and touch the floor with your chest.

3. Straighten the limbs, returning to the original position. As with doing push-ups from the knees, it is not recommended to "dive" with the body during classical training. This facilitation of exercise not only reduces the effectiveness of the exercise, but also increases the likelihood of an athlete getting a lumbar or thoracic spine injury.

1. Be located approximately 100 cm from the wall from which further work is to be done.

2. Place your palms on the wall and transfer your body weight to the upper limbs, thus placing the body at a slight slope. Straighten your back, push your chest forward, direct your gaze in front of you.

3. On exhalation, bend your elbows and approach the wall.

4. Touch the support surface with the forehead and, without lingering in this position, return to the original position, while slowly straightening the limbs.

1. Take a horizontal position, resting your hands on the medball set in front of you. Put your feet on toes, pull your stomach in, straighten your back, look down.

2. Simultaneously with the release of the previously collected air, bend your arms at the elbows and lower them as low as possible to the sports equipment.

3. Without pausing, smoothly return to the IP.