I've already talked about how maybe the physical uprzhneniyami strengthen and increase the pectoral muscles. It was about the classroom in the gym. Today I will share with you the experience of how it is possible to study at home. Good news - the effect of the training is not an abundance of variety of exercises, and the method of performing the same exercise.
To uvelichniya pectoral muscles It requires high intensity training. This means that you need dumbbells and barbells, bench for bench press, knowledge and strict observance of the art exercise, a steady increase in the intensity of training by increasing the operating weight weights, you need adequate and proper nutrition for muscle growth, you need sufficient time for muscle recovery after exercise.
If you do not have the opportunity to attend a fitness club, but you have the opportunity to study at home, then certainly on the range of opportunities you have limited inventory. And the results will be limited to training. However, if you are just starting to do, you will start with exercises that use your own body weight, and these exercises will already be enough for your body to high intensity. In this post I will offer you some exercises for the muscles of the chest That you can do at home.
Exercises in the list of the ladies as their complexity - from simple to complex, ie, from low-intensity to more intensive. In the beginning, you need to learn the correct technical exercises. Once the machinery breaks down, stop the exercise. The Pre Next time you will become stronger and be able to do more, but now breaking technique, you bring yourself more harm than good.
I advise you to spy on top in the mirror, to monitor the position of the body.
Terminology:
- Repetition in exercise - A one-time progressive overcoming movement and return to the starting position. For example, push-ups - is flexing the elbows and lowering the chest to the floor, return to the starting position by straightening your elbows.
- Approach to exercise - Few repetitions necessary for muscle fatigue to the desired stage. For example, I say, do push-ups - 15 reps for 2 sets. This means will be wrung out 15 times, and then paused, then it will still be wrung out 15 times. Typically, the second approach consists of fewer repetitions. Then I will mention it this way: 1 approach - 15 repetitions. 2 approach - 12 repetitions. Ila say even shorter: 1-15, 2-12.
- Rest between exercises and between sets - I negotiated separately. Thus rest between sets may be from 30 seconds to 1-2 minutes. Between exercises - 1 minute to 3-5 minutes.
- Set - A combination of different exercises performed almost without rest.
For starters, circuit performing any exercises for the muscles of the chest will be this:
- Perform the maximum possible number of repetitions in one approach - technically impeccable. - One approach two times a week. Before performing a perfect 15 reps. Then, you can go to the next item, and \ or or complicate exercise by another of me here for.
- Perform 2 sets: 15 reps, then 12 repetitions per exercise. Rest between sets - at least restore, but no more than 5-8 minutes. Only when you are sure that it is technically flawless, you can do more than 15, but then you go to step 3 or complicate exercise.
- Perform 3 sets of 15 reps, 12 reps, 10-12 reps. Rest between sets for 2-3 minutes. If you easily give 3 sets in this mode, then you can go to the next step, or complicate the exercises.
- Add a new exercise, perform it with the first, already known to you exercise - the second. New exercises are performed in the same manner of complication, ie vyponyaete paragraphs 2 and 3 of this list. Rest between exercises - 3-5 minutes between sets for 2-3 minutes.
- When there are two exercises you have mastered and can perform them perfectly, then it simple at first one of them, for a perfect performance. Then complicate the second.
The complication, ie increase the intensity of exercise inevitably will reduce the amount available to you reps. However, do not depart, perform 5 reps. Fewer repetitions are available to you can be traumatic, so if you can not do more than 5 reps, which means that unless you are ready for such uslozhneniyu- increase the intensity. Then do not zealous, and increase the intensity is not so much, not so sharply.
2 Kagda you have mastered the exercise, you can increase the number of sets in each of them to 5. You can also continue to increase the intensity of exercises complicating them, as specified in the preceding paragraph.
So themselves exercises for the chest to perform at home. Their choice, unfortunately, not great. It therefore is necessary to put a maximum of imagination for their adaptation to the growing strength and endurance training to consistently bring the effect consisting in the growth of muscle.
Here is the exercises from simple to complex.
Push-ups from the support. Reliance on the height from the floor approximately equal to the length of your hands. The legs are kneeling. The body straight, ie otkoleney to the top of your body - one line, watch in the mirror, if necessary!
Support gradually descends to floor level. At each interval to stop the floor at least two trenirovovk to secure the correct execution of the technique to a new level of intensity.
With the same starting position, straighten your legs. Housing straight !!!
When the initial position as in the previous paragraph on the support legs are lifted above the ground. Lift legs gradually - rise only a few centimeters means changing the angle of application of force, it you feeling a significant increase untensivnosti therefore also give the new corner lifting the at least two training. Lifting footrest may be up to the vertical.
The same push-ups you can do with the different position of palms on the floor:
- Hands wide apart, toes forward will increasingly burden the outside of the pectoral muscles and give them a big banner with a smaller range of motion;
- Put a palm close fingers forward, in addition to the pectoral muscles, load beam front deltoid and triceps arms and chest muscles directly on the load will be less;
- Push-in position on the floor of the palm with the fingers facing each other, will load even more front beam deltoid triceps and hands.
To further increase the intensity of spin you can put on the weighting. Such an exercise can be considered a functional since the work will turn on muscle-stabilizrtory not give weighting to fall back.
Plyometric push-ups in operation : Straightening arms, jump up on his hands, pushing off the floor with his hands. In tkom jump Lager can clap your hands.
Exercises in static mode very effective! The push-ups drop down almost touching the floor chest and in this position zastynte as possible - 5-10-15 seconds. You can "freeze" in the middle of the motion path. You can perform static apart from other exercise, then "freezes" on 1-2-3 minutes. You can add static at the end of the latter approach dynamic exercises - "zatynte" as much as possible.
As support for the foot to push-ups you can use a medicine ball . It is also functionality to exercise, it will teach your muscles to operate in extreme unexpected burden for them. In such a position on the ball, you can also increase the intensity of putting on the back weighting.
I offer you enough exercise for the muscles of the chest, all the house, all of varying intensity, but they all have the same name - push-ups. The training was all relatively simple, just need to have sufficient flight of fancy!
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