Each member of the strong halfmankind, regardless of age group, wants to maintain their body is normal. Therefore, many men regularly go to the gym. But what about those who, because of their large employment, do not have free time? In this case, there is only one thing - to train at home. However, to achieve the desired result, you need to properly approach this. The fact is that different muscle groups require an individual set of exercises. The most problematic part, which is the most difficult to pump, is the chest.
Многие молодые парни по несколько месяцев continuously engaged in sports, but to achieve at least some result they have failed. Let's look at how to rock your breasts at home, so that after a short period of time you notice how your body began to change.
general information
How to rock chest without going to the gym?This question is asked by many men who want to tone themselves. The most important thing is to adhere to certain rules, without which it will be very difficult to achieve the desired result. This article will discuss the most effective exercises that will allow for a short period of time to give your body relief and become at least a little like your favorite characters from American blockbusters.
What you need to know when starting a workout?
So, swing your chest at home. The most important thing in the process of training is not to cause harm to your health.
Therefore, it is recommended to adhere to the following rules:
- Bring back your diet. Proper nutrition is one of the key points on the road to success. Therefore, first of all, throw out from the refrigerator all the semi-finished products and harmful products.
- Need to do regularly. Let the training will be short at first, but they should take place every day.
- When working on one muscle group, do not forget about other parts of your body. You must agree, you will not look quite aesthetically pleasing if you pump up your chest and your legs remain thin.
- Do not forget to gradually increase the load so that muscle mass is constantly growing.
By sticking to these very simple recommendations, yoube able to multiply the effectiveness of training. And now let's get to the most important thing, namely, let's talk about how to swing the chest without visiting the gym.
What is required for training?
If you live in a big house and you canif you allow yourself to purchase professional sports equipment, there will not be any problems with power gymnastics. But if there is no sports equipment at your disposal, you will have to use the available tools.
You will definitely have to acquire a basic set of any bodybuilder, which includes the following:
- collapsible dumbbells;
- collapsible bars;
- bench, allowing you to adjust the height.
Основным снарядом для занятий спортом в домашних conditions are dumbbells. It is best to buy those that allow you to set the weight of the load in the range from 5 to 25 kilograms. How to shake chest dumbbells, will be discussed a little further, but for now it is necessary to note only that with their help you will be able to perform many effective exercises. As for the bars, it is an excellent substitute for many simulators, allowing you to work with different muscle groups. Bench, in turn, is needed to change the level of load by reducing or increasing its angle of inclination.
Training mode
The answer to the question of how to swing the chest inAt home, you need to start with a few words about the training regime. This is a very important aspect, because the amount of time required to achieve a result also depends on the quantity and quality of classes. Many young guys believe that the more often they will be engaged, the better. However, any professional bodybuilder will say that daily power loads are prohibited, as you can only spoil your body shape. This is due to the fact that during physical exertion muscle fibers get a huge amount of microtraumas, so they need time to recover and develop the protein responsible for the formation of muscles. Daily strength training will not do you good, but will only cause harm. Therefore, if you want to get a good result, it is very important to provide the body with high-quality and complete rest.
If you do not practice every day, but withexercise your muscles will be very sick, it is recommended to move the workout to another day. Highlight 1-2 days a week, which you will devote to strength exercises. Believe me, this is quite enough for your muscles to increase in volume in just a few months. Also, do not overdo it too much with the number of approaches and exercises at a time. The measure is important in everything, and playing sports is not an exception.
A set of exercises for home workout
Asked how to rock your chest inhome conditions, first of all it should be noted that the load should increase gradually. At the very beginning, it is not recommended to subject your body to exhausting workouts, because it will do more harm than good. To eliminate the possibility of muscle strain, first perform warm-up and only then proceed to strength exercises.
How to warm up properly?
There are quite a few simple exercises.which will warm up the muscles before starting the main workout. If you do not know any, watch the video tutorials from professional bodybuilders. In addition, push-ups will be an excellent option for warming up. They must be performed in three sets of 25 times each. At the same time it is very important that you are pressed to the floor slowly, and wrung out from it - sharply.
Another good exercise is push-ups withstretching. To do this, the legs should be on a stand, for example, on a chair or chair, and the back should be kept straight. Slowly bend your arms until the body is completely close to the floor, then sharply unbend them. It is advisable to perform this exercise in at least three approaches.
Basic strength exercises
So, swing the chest. The exercises that are best for this are the following:
- dumbbell bench press;
- push-ups on the uneven bars;
- dumbbell layout;
- pullover dumbbell.
There are many other exercises, but the ones listed above are basic. They affect different muscle groups, so training will be comprehensive and most effective.
Pectoral Muscle Training Program
To quickly pump up the pectoral muscles, you must do the following basic exercises at each workout:
- Dumbbell bench press on the back - 8-10 times in 4 sets.
- Pressing on the uneven bars - 8-10 times in 4 sets.
- Dumbbell divorce - 10 times for three approaches.
- Pullover - 12 times for 3 sets.
Если у вас есть штанга, то будет хорошо, если в In the future you will add to your training program any exercises with it. This will achieve the desired result in a shorter period of time.
Exercises for the muscles of the upper thoracic region
The upper thoracic region is the mostproblematic area, because it is very difficult to build muscle here, and if you do not have special equipment, it is completely impossible. The only exercise that will allow you to make your body in relief at home is push-ups in the “feet above the head” position. It is quite difficult for beginner athletes, so start small and gradually increase the load.
For one workout, you need to do 3-4 approaches20 times. We swing the chest with push-ups at every workout, no matter how difficult it is. You can also do the usual exercise, but when extending your arms, you need to tear them off the floor and clap your hands. But this is an even more complicated way, so it’s better to use it already when you make at least some progress.
Exercises for the muscles of the lower chest
We swing a breast and a press by means of folding bars.Classes on this apparatus must be held at least three times a week. In the process of training, try to linger a little at the bottom of the spin. This will increase the load on the muscles and increase the effectiveness of the exercises. Push-up is necessary in three sets of 15 times each.
Collapsible bars - is a versatile sports equipment, because with it, we simultaneously swing the chest and triceps, as well as the muscles of some other departments.
Dumbbell bench press
With this exercise, we simultaneouslyswing chest and biceps, so he should pay special attention. You can do both on a special bench and on the floor. Take a comfortable position, bend your legs at the knees and lift up your arms with dumbbells. While inhaling, slowly lower the dumbbells down until you touch the floor with your elbows, after a short break in the exhale, raise your arms up. In order to use all muscle groups in the process of training, try to keep your elbows apart. Make all movements slowly, so as not to hit the floor with your elbows.
Forward tilt pushups
We previously talked about how to rock the chestdumbbells. But what if you do not have sports equipment? In this case, you should push forward with a slope. This is a very effective exercise that involves various muscle groups and has a complex effect on the body. Its essence lies in the fact that it is necessary to position the legs above the head, to take emphasis on the outstretched arms, placed at the level of the width of the shoulders. Feet are placed on a chair or any other stand. In the process of push-ups, you should try to keep your elbows apart as widely as possible. This will increase the load on the pectoral muscles.
Push-ups on stools
An alternative way to build chest muscles inhome conditions, if you do not have any dumbbells or bars, will be push-ups on stools. They certainly are in every man’s house. Chairs are placed at a short distance from each other, approximately the width of your shoulders. Take a starting position in which the hands should be on the stools, and the legs - on any elevation. In the process of push-ups, try to fall as low as possible so that the load on the pectoral muscles is maximal.
Perform this exercise in three or four sets.10 times. If this method of push-ups seems too easy for you, then you should not increase their number or the number of approaches. It is best to use additional ballast, for example, a schoolbag with books. As your progress progresses, the load can be gradually increased, but this should be done gradually so as not to harm your body. Do not forget to monitor your health. Regular exercise has a beneficial effect on the entire body.
So we reviewed the main types of exerciseswith which you can pump chest muscles without visiting the gym. As it turned out, everything is very simple, the most important thing is to have the desire, and then a beautiful body is guaranteed to you. Successful training!
