Many men are unhappy with their breasts views.They strive to develop them, performing all sorts of exercises on the pectoral muscles.Often, however, the results of prolonged exercise are very small.What is the secret?How to achieve good results and turn your chest into the subject of personal pride?
This article is intended for those who have recently started working on his body, but there is interesting information, little tricks, and for those who have been working with the "iron".
All exercises pectoral muscles can be divided into basic and insulating.The first group should include a core set of about a couple of years after the start of regular employment.Isolation exercises are "fine tuning" and improving the pectoral muscles, give them a definite shape.
order to first increase the chest muscles, exercise should choose basic.These include the following:
- push-ups on the parallel bars;
- presses the rod from different positions;
- dumbbell presses from different positions;
- «pullover";
- tightening.
If you do the exercises for pectoral muscles at home, using a barbell or dumbbell with more weight, be sure to have a partner - without such operation can cause injury.
Bench performed with a barbell or dumbbells, it is better to do it on the bench, which can be set at different angles.By varying the width of the grip, you can successfully work out all parts of the thorax.With wide grip the neck of the bar of the extreme hard work the chest muscles.With an average successful fellow (at shoulder level) runs the middle part of the chest.Narrow grip makes us work the triceps and some uses the inside of your chest muscles.
tips work on chest muscles :
1. If chest muscles become stronger than the back muscles, they will "drag" on the body, making the figure hunched.We should not forget, and be sure to work on the breast and on the back.
2. Stretching after the base load is required!Otherwise, it will form a short pectoral muscles that are not very nice view.
3. You should perform exercises on the pectoral muscles no more than twice a week.The muscles of the chest must have a recovery period during which they will grow rapidly.If you do basic exercises too often, muscle strength will increase significantly, and may even decrease the volume.
4. Do not try to run once all known to you the exercises on the pectoral muscles.This load will not increase their volume, but only increase the endurance and strength of the muscle groups.It is enough to perform a total of 4-8 approaches.It is better that they were 1-3 exercises performed in 2-3 sets.To increase muscle size, the number of repetitions in one approach should not exceed 10 times.If you can easily cope with this exercise, and can do more reps, increase the weight of the burdens.The ideal amount - 6-8 reps.In this mode, the volume will grow rapidly and significantly increase the strength of muscles.
