Many people think that it is quite simple, but still it would be nice to back the desire to sport some useful rules.These rules will give you an answer to the question: "How to effectively breast pump?ยป
first rule.Enough.When pumping the chest, you can have your hands on a different width.It is worth remembering that when the narrow-grip basically work the arm muscles, not the chest.This type is suitable for beginners.If you are a long time and you want to work specifically on the chest, then you will be more acceptable wide grip.The optimal arrangement of hands slightly wider than shoulder width.In this case, the load is evenly distributed on the upper belt.
second rule.Do not forget that the higher you will raise their hands in exercises such as bench press the bar - the more you use those groups of breast muscles, which in everyday life you simply are not working.
Rule Three.It is worth remembering that the maximum benefit you will get from the push-ups in the event that your feet will be above the level of the body.
fourth rule.The case concerns the technology.Unclamping hands should be sharp.Compression should be the opposite smooth and slow.
Do not forget about breathing.Exhale when you are on the limit loads.Inhale do during relaxation.Do not forget about the balanced diet and rest.
How to build chest muscles at home - types of push-ups.
1. Normal pushups.The simplest kind of push-ups.It should start with his training.Its main goal - to warm up the muscles.Make emphasis lying.Depending on your choice of grip, put a hand to the desired width.Feet on tiptoe.Proceed.It is advisable to carry out 3 to 5 sets of 25-30 pushups.
2. To properly pumping the chest muscles would be a good idea to perform push-ups on stretching.This is easy to do at home.Take 2 chairs.Arrange them so that the distance between them was slightly wider than your shoulders.Feet is desirable to give a raised position.Try to do push-ups, caving below chairs.It is advisable to mild chest pain.Exercise requires a minimum of 3 approaches.
How to build the upper chest?
very effective exercise for the upper chest pumping is a push when the body is above the level of the head.Take a chair.Take the emphasis lying position by placing your feet on the chairs.The grip is desirable to have as much as possible.Duration of 15-20 pushups for 3 sets.
How to build chest muscles at home, if the usual push-ups do not lead to weight gain?
If you exercise for a long time, and the usual push-ups will not bring you the desired results, it is necessary to resort to cunning technique of push-ups with a worsening.Weighting agent may be it!For example: an old backpack, which is your favorite dumbbell.It remains only to put on the shoulders and begin to push-ups.Even a small increase in weight of 5-10 kg will be good you felt.You will be able to wring out a lot less, but these times through the power will be most effective and productive.Remember!Most weight fewer times will give better results than long and light load.
How to build chest muscles at home - rest and nutrition.
should not diminish the role of nutrition and rest in pumping the chest muscles.There need easily digestible protein food.Especially well-digested protein poultry and fish.Eat enough carbohydrates, as they are the "fuel" that runs our bodies.Try to rest after exercise, because your muscles need to recover, too.
We hope that we were able to answer the question: "How to build chest muscles at home?", And these tips will help you, ladies, make your forms more beautiful.
