fast training: routine chest, back and shoulders

Here is a workout to do at home with little equipment: just a pair of dumbbells, disks (if the weights are to arm) and a bank or a safe place to support you. The routine takes no more than 20 minutes serves to tone pectorals, deltoids and back. If you want to make a more complex and thorough training, you must go to a gym, but if you want a quick touch to important, nothing beats this fast routine muscle groups.

1) Press flat bench dumbbell

Lie on a flat bench, takes the dumbbell according to the weight you can handle, without locking your elbows up, down until it stops at the bottom. Try to control the movement all the way. Expires strength to do (raise the dumbbells), inspires down.

Series 1 x 15 repetitions heating.

3 sets x 10-12 reps each.

2) flat open

On a flat bench, takes the dumbbell, place them over your chest, extend your arms. Now open your arms and controllably move them sideways, describing a natural range of motion. Stop it being your arms parallel to the floor. Without bending your elbows, back to the original position.

Series 1 x 15 repetitions heating.

3 sets x 10-12 reps each.

1) Remo dumbbell

Take cufflinks, bow legs very slightly (must be separated shoulder width). From the knee up the dumbbells to the lower abdominal area. Controllably lower them.

Series 1 x 15 repetitions heating.

3 sets x 10-12 reps each.

2) Serrucho

It supports the opposite side of the body that you are working on a step or step. Place your arm with the dumbbell in the side to work, raises the arm until it is parallel to the torso. Low controllably.

Series 1 x 15 repetitions heating.

3 sets x 10-12 reps each.

1) Shoulder Press Dumbbell

Sit on a bench or chair, dumbbells and elávalas takes over your shoulders without locking your elbows. Low controllably. As part of the chest, inspires and expires when climbing down (when you force).

Series 1 x 15 repetitions heating.

3 sets x 10-12 reps each.

2) Side Flights

Standing or sitting, place the dumbbells at your sides. You raise them in an arc of lateral movement until you reach shoulder height. Do not swing your body, if you need to, you’re probably using too much weight. Low controllably. When descending, try not to drop the dumbbells, you must be in control of movement across the bow, do not let gravity do your job.

Series 1 x 15 repetitions heating.

3 sets x 10-12 reps each.

Chest

Stretch pectoral

Press flat bench dumbbell

flat open

Stretches chest

Back

Stretching back

Dumbbell rows

Saw

Stretching back

shoulders

Stretches shoulders

Dumbbell Shoulder Press

Flights side.

Stretches shoulders

Rest between exercises: 1 to 2 minutes.

Rest between sets: 45 seconds to 1 minute.