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How to build chest muscles at home: fitness tips
- Optimum mode home fitness workouts for the HLS fan
- Squats — a basic fitness exercise for breast
- Application of bench dumbbell fitness for pectoral muscles
Fitness in the gym is ideal for the development of the chest muscles, but some people have no opportunity to regularly visit the gym. Voluntarily or involuntarily choosing the fitness training at home, the athlete should be ready for intense training and dedication. The development of the chest muscles takes a tremendous amount of energy, but this feature can be used for more effective weight loss.
Optimum mode home fitness workouts for the HLS fan
There are plenty of reasons to skip a fitness class at the gym, including the inconvenient location of the club, fatigue, poor health, travel and even laziness. Fitness training at home helps to monitor themselves regardless of the circumstances, doing at a convenient time and in comfort. If you have no experience of the sport, to make a balanced programme can be difficult, but the tips below will allow you to survive with honor the test.
If you’re looking for immediate effect and exercise every day, refrain from such an extreme regime. Physical activity leads to the formation of cracks in the muscle fibers, and therefore should not be exposed to muscle injury daily. Fitness for breast needs to leave the body enough time to recover and rest in between sessions.
Beginners often complain of a sharp pain in overworked muscles where necessary to avoid fitness exercises in a few days. To prevent this painful condition, leading to loss of precious time, do twice a week with a break of not less than two days. If you are an experienced athlete, the optimal number of sets for you is 4 to 8 if you’re a beginner, limit yourself to three.
Squats — a basic fitness exercise for breast
In fitness it is difficult to find a more effective exercise for the chest muscles than pushups. Their major advantage for the athlete, training at home is the ability to change the method of execution, deeply working through the top or bottom of the chest. Regardless of the base fitness exercise, push-UPS contribute to the development of several muscle groups including the chest. Regularly performing them, you will get strong arms, a strong back and legs, but additionally will work the abdominal muscles. Significant effect will appear after a few weeks of regular exercise.
Technique classic push-UPS are familiar to every fan of healthy lifestyle, therefore, the following describes other embodiments of this fitness exercise. To increase power output and to expand the chest, use a narrow grip. Hands should be placed on the floor so that your thumbs slightly touch each other. In the lower position, it is necessary to touch the chest back of the hand, pause a few seconds and slowly go back up.
Fitness workout for the chest also may include push-UPS on stools. Choosing sustainable stools, place them approximately shoulder width apart. Hands must be put on the seat and feet placed on a low couch.
If you are interested in a quick result, try to accelerate progress with push-UPS forward. A feature of this exercise is the starting position, in which legs are raised, while the hands are on the floor. Placing his legs above his head, do the usual pushups, trying to dilute the elbows to the sides. This will allow maximum use of the chest muscles, removing part of the load from the triceps.
Application of bench dumbbell fitness for pectoral muscles
Fitness for breast includes not only the pushups, but dumbbell bench press lying on the floor. A key advantage of this exercise is to run even if the initial level of training, which distinguishes it from the pushups.
To take starting position, pick up the dumbbells and lie face up. Bend your knees, keeping your foot to the floor and stretch your arms over herself, turning palms up. Taking a deep breath, slowly lower the dumbbells to chest level, slightly touching the floor with your elbows. After a brief pause, exhale and make a cautious push up, taking the starting position.
To the muscles of the breast had received the maximum load, try to raise the elbows sideways. Remember that when lowering the dumbbells there is a risk of bumping elbows on the floor and damage the joints, so move carefully and intently.
If you want to run other versions of this exercise in isolation or work out chest, think about purchasing a athletic bench. If you are concerned about the dimensions of the simulator, pay attention to a compact model of folding type.