Bleed the back muscles. Engage with weights - this will allow you to achieve great success in a short period of time. Take in each hand dumbbells, stand up straight, feet arrange - raise your hands to the sides, without bending at the elbows. You worked the muscles of the back and shoulders. From this position, raise your arms with dumbbells in hand and bring them in front of you - work the chest muscles, the ones that support the breasts.
To exercise in the supine position, you will need sports bench. Lie down on her back, lift your straight arms with weights up - bend and unbend them at the elbow. Make several approaches. Roll over on your stomach and lower arms with dumbbells on the floor - lift them, pulling to the armpits, and lower slowly, not throwing.
Roll over onto his back again, pull to the side straight arms with dumbbells, bend your legs at the knees. Taps hands behind his head and back out.
Grab a chair and place your into it with one hand - the other take the weight and bend it, pulling the dumbbell to the armpit. Repeat the exercise 20 times, carefully fixing their feelings - you should feel the muscles become strong. Do the same and on the other hand, changing the support.
Stand up straight, hands with dumbbells let hang freely - straining muscles, expand your hands palm-to-face and tighten them to the shoulders, bending at the elbows. Repeat 5 times. Then stretch your arms forward with weights and run cross movement - "scissors". Elbows bent impossible.
To strengthen the pectoral muscles, doing push-ups helpful - from the floor or from the wall. All exercises should be done very slowly, fixing his feelings. Muscles must be tired, otherwise the benefits of exercise will not. Important to regularly - takes 3-4 times a week. Workout finish contrast showers and grindings.