Life is very busy nowadays, and People do not have time to go to the gym. If you set for yourself the task to maximize pumping the chest muscles, then the best option is to visit the gym. Availability of different equipment, qualified instructors all this will help you achieve the desired results. But often there is a situation when regular visits to the gym are impossible. In this case, as an alternative to the gym, can serve as a lesson at home.
If you want to focus on the chest muscles, then you need to consider that they involve several symmetric groups, including:
- Chest major muscle
- Small chest muscle
- Front gear
Do not forget that when training the chest muscles, the body spends a huge amount of energy, which has a beneficial effect on the burning of adipose muscle.
The modern life beat of many people in our time is such that it is often very difficult to make time for regular visits to the gym. The training process at home can be careful as a satisfactory replacement for the gym. In the first place should be the desire of the student to achieve the goal.
First of all, you need to decide on the number of classes per week. Many learnerswrongly believe that daily classes can lead to the desired result for the minimum amount of time.
You should also follow a certain dosage in the number of methods for exercises on the development of the muscles of the chest. Depending on the individual physical training, their number should be from four to eight approaches per workout.
But the peculiarities of the chest muscles are such that during active work, the muscles get multiple microshocks, and after each session, it takes time for them to recover fully. Therefore, at the initial stage, the number of training should not exceed two lessons per week.
For those who are just starting to engage in the best option will be one-two exercises for two-three methods. And remember, an excessive overload of the chest muscles does not give good results. To achieve the desired result, make a program of classes and try to stick to it regularly.
Exercises For Training
The simplest and most useful exercise available for anyone starting to develop their body is simple pushups. If we look more closely at the mechanism of the push-ups, we will see that this is a peculiar variation of the bench press.
Also, push-up exercise is an optimal general growing exercise. When push-ups are involved and the muscles of the hands, which ensures uniform development of the muscles of the upper body.Also, there is an active effect on the muscles of the press, which has a helpful effect on the whole organism. The muscles of the legs are less involved, but they also receive a small proportion of the load.
Like many physical exercises with push-ups, there are differences, using which you will load different groups of chest muscles.
The simplest and most universal exercise available to anyone who begins to involve in the process of developing their body is simple pushups. If we look more closely at the mechanism of the push-ups, we will see that this is a strangedifference of the bench press. Also, push-up exercise is an optimal general developmental exercise that affects a huge amount of muscles.
When push-ups are complex, the muscles of the hands, which ensures uniform development of the muscles of the upper body, in adding, there is an active effect on the muscles of the press, which has a beneficial effect on the whole creature. The muscles of the legs are less involved, but they also receive a small proportion of the load.
Like many physical exercises with push-ups, there are various variations, using which you will load different groups of chest muscles.
Narrow Push Ups
One of these options is narrow pushups. The difference between slight pushups and ordinary ones is in the width of the arms. In the case of narrow push-ups, the hands are placed so that the fingers of both hands are turned inward and touch each other.
When lowering, you need to touch the hands with the chest and maintain a second pause in this position. When executionthis exercise, special attention should be paid to the straight position of the back. Push up actions are smooth without jerking; breathing is even, without delays.
Push Ups On Stools
The next option is push-ups on stools. Two stools are placed shoulder-width apart; a sofa or chair is used as a stand under your feet. Starting position as in the usual push-ups. If you did not feel comfortable on the stool, you could use a portable dip bar for push-ups.
The main difference is that in this variation of push-ups, the depth of lowering the body increases. Also, in this exercise, it is possible to work with a burden; for example, a backpack with books can be used as an additional load.
The meaning of this exercise lies in the fact that the legs were located above the level of the head. You need to put your feet on any elevation and fix the usual push-ups.
This exercise will include the upper chest, as well as the main muscle groups of the hands. When performing this exercise should pay attention to the correct preparation of the elbow. If possible, try to separate them to the sides to provide the full load to the chest muscles.
If you do these all exercise at home, you did not need to go to the gym, because these all exercise are perfect for keeping fit your body and muscle.