Although most men leadsedentary lifestyle and do not go to the gym, most of them want their muscles to stand out, and their breasts strong and strong. The modern way of life, where there is very little time left for oneself, dictates its own conditions to us, as a result of which visiting the gym is not always possible. However, you should not despair, because to maintain yourself in good physical shape you can and should do at home. How to increase the chest and what kind of exercise for this must be done?
First of all, you should familiarize yourself with some rules for performing exercises for the chest, subject to which you will be able to strengthen them as soon as possible:
Rule 1. A schedule of classes should be developed and a self-control diary should be created. The main thing to remember is that systematic training is the key to your success.
Rule 2. The wider the grip in front of you, the more external muscles of the chest are involved.
Rule 3. The higher the arms above the head, the more involved the upper chest
Rule 4. Watch your breaths. Remember, inhale - with relaxation, exhale - when performing the power part of the exercise.
Rule 5. Give the muscles a rest. At the beginning of training, it is best to engage in a day.
Now we should briefly talk about the physicalthe structure of the pectoral muscles of a person, since without knowledge of the theoretical part it will be difficult for a person to understand how to enlarge the chest and which exercises to use for this The pectoral muscle is one of the widest in the human body, therefore, various exercises should be used to strengthen and develop it. As a rule, in an ordinary person, the internal muscles of the chest are weakly developed, with the result that a small dip is formed in the middle of the chest. This is due to the fact that objectively the external muscles of the chest are trained automatically, because they are involved in the performance of various physical work. That is why for the proportional addition should be trained all the muscles of the chest.
So, here are the basic exercises for the chest muscles:
- Push up from the floor in the usual way.Arms should be placed a little wider than shoulder level, legs are closed, breathing is even. It is carried out in the following way: a smooth lowering of the body down, after which we squeeze the arms and straighten. It is advisable to perform 18-20 times in a row for 3 approaches.
- To increase the chest can be appliedpush-ups where the legs are above head level. By performing this exercise qualitatively, you can quickly pump up both internal and external pectoral muscles.
- Deep pushups from the chairs with stretching.In order for the muscles to grow, you need to perform stretching exercises. We lie down in the starting position, leaning our arms and legs on the chairs, after which we do push-ups for 15 times, bending deeply with the whole body downwards.
Performing this simple set of exercises inWithin 3 months, you will immediately feel significant changes in your body. At first, the muscles will become elastic and strong, after which their gradual growth will begin. Thus, anyone who is 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, a few more words should be said aboutproper nutrition, which is very important when pumping muscles. Try to put together your diet in such a way that your menu contains a large amount of protein foods, as well as fruits and berries. In addition, you should also eat porridge, because carbohydrates will positively affect your body.
Knowing how to enlarge the chest, eacha man will be able to tighten his muscles and improve physical fitness. The most important thing is to observe the systematic nature of the classes and systematically move towards the goal.
