Body beauty
Physical beauty will never go out of fashion. It can be natural or created in the gym. The latter option deserves special respect.
In professional bodybuilding, the development of the pectoral muscles is given almost paramount importance. Although at first glance it might seem that the business card of handsome men from pictures is biceps, a closer look makes it clear that the developed chest makes the most vivid impression.
Superficial excursion into anatomy
The muscles of the chest consist of pectoralis major muscle and minor muscle. The pectoralis major muscle originates from the clavicle to the sternum and attaches to the humerus. She is responsible for flexion of the shoulder and its internal rotation. The pectoralis minor muscle has a triangular shape and is located directly under the pectoralis major. Its functions are practically reduced to dubbing the actions of the big.
Based on the anatomical features, professional methods were developed for training the pectoral muscles, which ensure the beauty of the chest, forming its relief.
The pectoral muscles can be stimulated to grow. For this, exercises have been developed for the pectoral muscles. However, you need to approach the process "savvy." Because incorrect training, even very long and tiring, will not lead to a result.
You need to start breast training two times a week. Not more often. Perform exercises for the pectoral muscles should be in several approaches (for 4-8 times). For beginners, two or three approaches will be enough the first time.
The best exercises for the pectoral muscles are the basic horizontal push-ups (or bench presses). Pectoral muscle exercises for men naturally differ from what pectoral muscle exercises for girls are. The difference is due to the different goals that men and women pursue, performing exercises, and of course, different physical capabilities.
The goal of men is a powerful pumped-up chest, girls generally do not strive to become like bodybuilders. Their aspirations are reduced to making the breast elastic and, if necessary, adding some volume to it.
Pectoral Exercise for Men
These exercises are aimed at pumping up the muscles of the chest to create a powerful relief torso.
Bench press
· Dips
· Pushups
· Breeding hands with dumbbells
· Crossovers - reduction of hands on blocks, performed on simulators
· Pullovers with straight arms
· Army bench press ( standing press ), can be performed using a barbell or dumbbell
· Selective training of the chest (for this, exercises are selected for individual sections of the pectoral muscles with the help of a trainer)
All these exercises involve the pectoral muscles almost completely. At the same time, individual exercises are aimed at their area of a specific muscle area.
Exercises for the pectoral muscles for the girl to
This complex is built to stimulate the growth of chest muscles in order to increase the bust and tone the breast. Despite the apparent ease of exercises, in order for them to have the desired effect, they must be performed by straining the muscles of the chest. This feeling should not be lost throughout the entire range of actions performed.
· Pressure with palms against each other in front of the chest with force
· Smooth hand swings with dumbbells, imitating the repulsion of skiers
· Pressure with palms on the wall (the body should be slightly inclined to the wall to increase the load on the pectoral muscles and remove it from the back)
· Pushups
· Push-ups from the chair (standing with your back to the chair and stretching your legs forward at an angle of 30-45 degrees, you need to lower and raise the body above the chair, leaning on it with your hands)
Bench press (using dumbbells)
Dilution of the arms with dumbbells (perform while sitting on a chair, elbows are pressed to the sides during exercises, then the same thing is repeated, but moving the elbows slightly to the sides)