If you decide to change yourbody for the better, then first of all it is better to pay attention to the transformation of large muscle groups. You can start with a detailed study of the breast, because this is a fairly responsive part of the body, which reacts very quickly to different types of load, which means that the result will not take long to wait. But how to pump pectoral muscles? Can I study at home? Let's try to figure it out!
There are many ardent opponents of home training,because people think that there is no working atmosphere at home, not enough training equipment and quite a lot of distractions. On the one hand, these are fairly just observations, but each person chooses the type of classes based on his preferences and abilities. Some are ready to train anywhere, just do not know how to do it. You can pump pectoral muscles both in the gym and in your own apartment, and if there is a playground or a school stadium nearby, then home training will not be inferior in efficiency at all. If you have a goal, then this is a big victory over yourself, and there are always ways to implement it.
If you do not have the opportunity to purchase a sportsinventory, this is not cause for frustration. Since you can pump pectoral muscles and regular push-ups from the floor, and for this nothing is required. However, you can significantly diversify your home workouts, if you add exercises in which simple sports equipment is used. Ideally, for effective training of pectoral muscles you need to have:
Using all these simple devices, you can develop a good training complex for the chest, which will combine a heavy basic training and effective isolation exercises.
If the exercise is simple, it does not mean thatit is ineffective. Sometimes, the more clear the biomechanics of the training, the better the target muscles are included in the work. In order to accurately pump pectoral muscles at home, it is enough to perform various types of push-ups. The main thing is not to violate the technique of the exercise.
If we swing the pectoral muscles in the gym,then we can always use a variety of simulators and accessories to perform the exercises. And what about those who work at home? Naturally, to do with improvised means and construct a kind of simulators from room furniture. The main thing is to comply with safety, because often home training ends with serious injuries. Another great way to expand the chest is push-ups on the bars. At home, they can be replaced by push-ups from the backs of chairs, the main thing is to fix the furniture well in place. Try to spread your arms as wide as possible, in the case of chairs it is quite easy to implement. Here, everything is the same as in the classic push-ups: the narrower the hands are set, the more triceps become involved in the work. However, in this way it is much easier to perform the exercise. If your power indicators are far from ideal, then gradually increase the distance between your hands. The more you exercise, the stronger your pectoral muscles, which means that working weights will also grow rapidly.
Pull-ups are a versatile base view.training. In fact, this exercise is unique in its properties, because with it you can pump the antagonist muscles. In this case, it is the back and chest. How to pump chest muscles with pull-ups? Very simple! To do this, do not even need to invent a separate technique, just do the exercise with a wide grip and try to pull the crossbar to the chest. True, there is a small technical nuance: in the backs on the back, you usually tilt the body back and hold the body perpendicular to the floor. To work out the chest is not necessary to do this, you can safely keep in a natural position, because that is how the pectoral muscles are included in the work as much as possible. And of course, do not forget that the narrower the grip is, the more load the triceps “load”.
If we swing the pectoral muscles in the hall, then we canperform this exercise on the bar. At home, you can use the usual door! Yes, yes, you heard right. This is a great way to work out the pectoral muscles, especially for beginners, because this exercise uses the narrowest grip possible, which means even the girls will be able to do it. Since this is a rather unusual type of training, it is worthwhile to dwell on the technique.
And how to pump chest muscles with dumbbells?Of course, with a classic bench press, only we will not be doing it from a special bench, but from the floor. Yes, it is very inconvenient, and the amplitude of the exercise is decently reduced. But this training also has its advantages.
Если мы качаем грудные мышцы в домашних условиях, This does not mean that there are significant limitations in the choice of exercises. There are many different devices that can significantly diversify your training program. For example, gliders are special sliding plates. Just put them under your arms and do pushups with them. To do this, reduce and spread your hands, while not tearing them from the floor. This is a great alternative to the classic training, such variations of the technique will allow you to load the chest muscles in a new way and involve as many fibers as possible in the work.
Even with static types of load you shakechest muscles. The girls will definitely like this exercise, because it does not require much physical effort. Just squeeze your hands in the lock, while your elbows should be straight. Press your palms into the center and try to keep in this state for as long as possible. The more often you do this exercise, the stronger the effect will be.
That came to the end of the list of exercises forbreast pumping at home. Try to give these muscles at least a couple of workouts a week and then you will be able to notice significant improvements in 4-5 months.
