Despite the fact that most men lead a sedentary lifestyle and do not attend the gym, most of them want their muscles to stand out and their chests to be strong and strong. The modern way of life, where there is extremely little time for ourselves, dictates our conditions to us, as a result of which a visit to 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 enlarge the chest and what exercises for this need to be done?
First of all, you should familiarize yourself with some rules for performing exercises for the chest, with which you will be able to strengthen them as quickly as possible:
Rule 1. You should develop a schedule of classes and keep a diary of self-control. The main thing to remember is that systematic training is the key to your success.
Rule 2. The wider the seizure in front of you, the more involved are the external muscles of the chest
Rule 3. The higher the arms rise above the head, the more involved the upper chest
Rule 4. Watch out for breaths. Remember, inhale - when relaxing, exhale - when performing the strength of the exercise.
Rule 5. Rest your muscles. At the beginning of training, it is best to do every other day.
Now we should briefly talk about the physical structure of the human pectoral muscles, since without knowledge of the theoretical part, it will be difficult for a person to understand how to enlarge the chest and what exercises to use for this. The pectoral muscle is one of the widest in the human body, so different exercises should be used to strengthen and develop it. As a rule, in an ordinary person, the internal muscles of the chest are poorly developed, resulting in a small failure in the middle of the chest. This is due to the fact that objectively the external muscles of the chest train automatically, since they are involved in various physical work. That is why for proportional addition all muscles of the chest should be trained.
So, here are the basic exercises for the muscles of the chest :
- Push-ups in the usual way. Hands are placed slightly wider than shoulder level, legs are closed, breathing is even. It is carried out in the following way: smooth lowering of the body down, after which we squeeze hands sharply and straighten. It is advisable to perform 18-20 times in a row in 3 sets.
- To increase the chest, you can apply push-ups, in which the legs are above the level of the head. Performing this exercise qualitatively, you can quickly pump up both internal and external pectoral muscles.
- Deep push-ups with stretch chairs. In order for the muscles to grow, it is necessary to perform stretching exercises. We lay down in the starting position, resting our arms and legs on the chairs, after which we perform push-ups for 15 times, deeply bending the whole body down.
Performing this simple set of exercises for 3 months, you will immediately experience significant changes in your body. At first, the muscles will become elastic and strong, after which their gradual growth will begin. Thus, everyone who has familiarized themselves with the basic rules for performing exercises will be able to answer the question of how to enlarge the chest at home.
In conclusion, a few words should be said about proper nutrition, which is very important when pumping muscles. Try to build your diet so that your menu has a large amount of protein foods, as well as fruits and berries. In addition, cereals should also be eaten, as carbohydrates will positively affect your body.
Knowing how to enlarge the chest , each man will be able to tighten his muscles and improve the physical shape of the body. The most important thing is to observe the systematic nature of classes and systematically move towards the goal.