Despite the fact that most men lead a sedentary lifestyle and do not go to the gym, most of them want their muscles stood out and his chest was strong and sturdy.Modern lifestyle where time itself is extremely small, dictates its conditions, resulting in access to the gym is not always possible.However, do not despair, because in order to maintain yourself in good physical shape can and should do at home.How to increase the chest and what exercise to do this prodelyvat?
First of all, you should familiarize yourself with some of the rules of the exercises for the chest, under which you can in the shortest time as possible to strengthen them:
Rule 1 should establish a timetable for work and keep a diary of self-control.Important to remember that systematic training - the key to your success
Rule 2. The wider grip front of him, the more involved the external muscles of the chest
Rule 3. The higher raises his hands above his head, the more involved the upper section of the chest
Rule4. Watch for breathing.Remember, breath - with relaxation, breathing out - when the power of the exercise.
Rule 5. Let your muscles rest.At the beginning of training may best be engaged through the day.
must now briefly to talk about the physical structure of the pectoral muscles of the person, because without knowledge of the theoretical part of the person will be difficult to understand how to increase the chest and what exercises to do to use.Pecs - one of the most extensive in the human body, so for the strengthening and development of various exercises should be used.As a rule, the average person inside the chest muscles are weak, resulting in the middle of the chest formed a small dip.This arises from the fact that the objective external chest muscles are trained automatically as involved in the performance of various physical work.It therefore should be proportioned to train all the muscles of the chest.
So, here are the basic exercises for the muscles of the chest:
- push-ups in the usual way.Hands putting a little wider the shoulders, the legs are closed, breathing steady.In the following ways: gradual lowering of the body down and then abruptly wring hands and straightens up.It is advisable to carry 18-20 times in a row on the 3 sets.
- To increase the chest can be used push-ups, in which the legs are above the level of the head.In carrying out this exercise efficiently, you will quickly be able to pump up both internal and external chest muscles.
- deep push-chairs of the stretch.In order to grow muscle, you need to perform stretching exercises.We lay down to the starting position with his hands and feet on the chairs, and then the push-ups for 15 times, deep caving whole body down.
performing this simple set of exercises for 3 months, you will immediately feel a significant change in his body.Initially, the muscles will become resilient and strong, and then begin their gradual growth.Thus, anyone familiar with the basic rules of the exercises will be able to answer the question of how to increase the chest at home.
In conclusion, to say a few words about proper nutrition, which is very important when pumping muscles.Try to compose your diet so that your menu was a large amount of protein foods as well as fruits and berries.In addition, it should also eat porridge, because carbohydrates will have a positive effect on your body.
Knowing how to increase the chest, each man will be able to pull up your muscles and improve physical fitness of the body.The most important thing - to observe the systematic training and planned to move to the goal.
