The human body consists of a multitude of muscles, weightwhich of the total mass is about 42%. Their shape depends on what they have a working function and where they are located on the skeleton. Nutrients enter the muscles through the blood vessels, oxygen is delivered. Due to the ability to contract, they form the elastic tissue of the entire human body, which has increased elasticity.
The intensity of physical activity dependsmuscular strength of different muscle groups, the total number of which is more than 400. Strength exercises are able to change the shape and even function of muscles, contributing to their increase in volume and thickening. However, this process does not happen so quickly.
The history of mankind counts thousands of years.Throughout the time a symbol of courage is a perfectly formed chest. A large amount of muscle during exercise consumes a large number of calories. Therefore, pumping muscles, you burn excess fat.
So, the pectoral muscles are:superficial, which go from the ribs to the shoulder and the upper limbs, and deep, the location of which are the ribs. With their help, the respiratory process is carried out.
Superficial muscles:
Deep muscles:
To pectoral muscles, photos of which are presented in the article, looked attractive, they need to be trained. To inflate the muscles, there are many exercises.
It is located on the surface of the chest, in itsfront part. It covers all the upper ribs. The function of the large pectoral muscle is to form the front walls of the armpit. In form it resembles a fan, consists of muscle fibers, which are assembled into bundles, there are only three of them: the clavicle, the sternum-rib and the abdominal. All of them are connected on the tubercle of the shoulder.
Primary function of large pectoralis muscleis the ability to lead to the trunk shoulder and turn the hand inside, that is, to spank. In addition, it is an auxiliary inspiratory muscle, thereby causing the chest to expand. The large pectoral muscle occupies the entire space from the clavicle to the anterior surface of the sternum, originating from the crest of the large tubercle of the humerus. The arteries and acromial process of the thorax correspond to the blood supply of the large pectoral muscle.
From the shape of the large pectoral muscle,depends on the appearance of the upper part of the trunk, namely its anterior surface. The peculiarity of the structure of this muscle lies in the arrangement of the lower fiber bundles: they are located from below and behind in relation to the upper and middle bundles, attached to the bones of the shoulder above the upper ones. Thanks to this structure, uniform stretching and unwinding of all muscle fiber bundles occurs. This is well expressed when a person raises his hands.
It is located under the large muscle of the chest, takesbeginning from 2-5 ribs and reaching the appendage of the scapula-shaped scapula, to which it is attached. It has a fan shape and performs functions similar to the large pectoral muscle. But its main role is to move the scapula forward and downward and its rotation by the lower angle to the spine. If the shoulder blade is fixed, the muscle will lift the ribs and promote the expansion of the breast cage during inspiration.
To stimulate the growth of pectoral muscles, notbe sure to do their pumping at every training. The fact is that if you constantly overload the pectoral muscles, you can not expect good results. For training it is enough to allocate twice a week and perform 4-8 approaches, and beginners 2-3. To increase the mass of the breast, it is enough 10-12 repetitions. The chest is gaining strength if the number of repetitions is 6-8 times.
The press with dumbbells, lying on the back.For the exercise, prepare the dumbbells. The lower part of the pectoral muscles is well developed during the next exercise. It is necessary to lie down on the bench for the press (it has a backward sloping function). Then squeeze and simultaneously lower both dumbbells. If you train for the first time, inventory should be small.
Specificity of the exercise is such that the posture atthe performance of the bench will seem unusual (especially for beginners), dumbbells can at first fall back. Let it not frighten you, in due course adapt and you will precisely work with dumbbells. When performing the exercise, extend the elbows so that they are on either side of the torso.
The lower part of the pectoral muscles is inflated atperforming the exercise on the uneven bars. More often use demountable implements. Periodicity of classes should be at least 2-3 times a week. To complicate the exercise, you can stop the lower part of the squeeze for 2-3 seconds. Do 3-4 approaches 15 times each.
This is the most problematic area.To inflate the muscles you need a special inventory, without it all efforts are in vain. But if you systematically perform one exercise, even if you do not have the opportunity to attend the training hall, you can get good results. It's push-ups from the floor when your legs are above your head. Exercise with success can be done at home.
Very quickly, the upper part of the pectoral muscleswill get a relief shape, if you complicate the load, only gradually. This can be done with the help of short pauses at the lowest point of pressing or using some objects. You can put two stacks of books on the floor of the same height, so that the distance between them is wider than the shoulders, and slowly press. Hands should rest on piles, and breasts touch the floor. It is necessary to perform 15-20 push-ups in 3-4 approaches.
To inflate the upper part of the pectoral muscles, so-called pushup explosive helps well, when during the extension of the hands it is necessary to tear them from the floor in order to make cotton.
The most difficult is the combination of techniques of previous exercises. But first you need to master them and learn how to easily perform.
Exercise on the bench at a slope of no more than 30degrees with the use of a bar is considered the most effective, if the goal is to work out the muscles of the chest mass. You need to lie down on the bench and raise your legs, focusing, but so that there is no bridge.
In this position, the back is pressed tightly against the bench.To take the bar you need a grip wider than the shoulders. In this exercise, it is very important not to touch the chest with the neck of the bar at the bottom point, and at the top - do not straighten the hands to the end.
Exercise can be done at home.To do this you will need a dumbbell. You need to lie with your back on the bench without tilting, raise dumbbells above yourself, without bending your hands, palms to each other. Then lower the dumbbells in different directions. Try to do this as low as possible, and you will feel how your muscles are stretched out.
To elbow joints do not feel greatload, they can be slightly bent. Then raise the dumbbells up again with the feeling that you want someone to hug someone. The pectoral muscles will contract.
In the back of the chest, at the bottom,the latissimus muscle of the back is located, which completely covers it. It originates from six thoracic lower processes, often called "wide pectoral muscles".
Part of the muscle fibers originates from the angle of the scapula.In the lower part they are collected and sent to the armpit, without losing contact with the round muscle. This forms the back wall of the armpit. Then the fibers of the latissimus, passing a certain path, form tendons.
