To quickly pump up chest muscles at home, you need to follow a few rules. The first is proper nutrition. Second is regular workout. Third, the gradual increase of the load. The fourth is the consumption of adequate amounts of fluid (at least two liters a day). Fifth - follow the advice of professional trainers on proper breathing and angle of the arms or spine when you exercise. This video can be downloaded from the Internet or buy a CD at a sports store.
Your diet when building muscles should consist mostly of lean protein and vegetables rich in fiber. It's chicken breast, beef, veal, lamb, fish, eggs, tomatoes, cucumbers, zucchini, celery, lettuce. Fruits rich in vitamins, so their use can and should be. But no more than 150-200 grams a day. They have a lot of carbohydrates, which can lead to increased body fat.
The frequency and intensity of your workouts depends on your level of training. If the body and the chest is already pumped up enough, repeat the course exercises can in 2-3 days. At the primary level, classes are held often through the day. While the load on the chest should rise gradually. Too heavy weight can lead to stretching of ligaments and even tear muscles. To increase the weight of barbells or dumbbells you need times per week, adding 1-2 pounds.
Drinking plenty of fluids is very important for muscle building. Drink during exercise often, but in small SIPS. Then you can drink more than half glass of water. The rest of the volume you want to allocate for the whole day.
Most of the exercises to build chest muscles is with weights. If you have dumbbells, use them. If not, you can fill water bottles and use them in training. They are convenient because with increasing loads simply fill with water or replace the container on a large, gradually moving to a five-liter cylinders. In the sitting position, take the weights, raise your arms parallel to the floor and keep the cargo together. Make a few approaches.
With a simple set of exercises for chest muscles - push-UPS. To pump up the upper part of the muscles, lean legs bent at the knees feet on a chair or bench and put your hands on the floor. Exercise trying to keep your back straight. This same exercise, only with feet on the floor, will help to increase the lower part of the chest muscles. The number of sets depends on the level of training. Better to start with ten-minute sessions.
Advice 2: How to build fast arms and chest
In order to build muscle arms and chest, you will need a considerable amount of time and effort. Exercise should be regular. By the way, there is no need to go to the gym, you can engage in at home.
Exercise number one is intended for training of muscles of hands. First, sit down, keep body straight and do not bend the back. Then in each hand grab a dumbbell (you hands at the same bend in the elbows to the limit). Now the dumbbells can be lowered, and hands - to fully straighten. Repeat this exercise on each exercise for 8-10 times. Please note that to achieve the desired result, you must fulfill basic requirements: to control all movements, carefully locking the elbows, not to rock the hull.
To inflate the muscles of the hands, there is also the technique of the bench press from behind the head with one hand. To perform it, his back straighten, the entire body keep straight, and the shoulder arms position so that she was on the same line as the torso. Then lower behind the head dumbbell, both arms bend (at an angle of 90 degrees). You can then straighten your arm and return to starting position. Every time make at least eight or ten repetitions. However if you haven't got into shape and just started working, do not exceed the number of repetitions 4-6 times. All loads increase only gradually.
To pump up pectoral muscles, perform bench press. This exercise is quite effective, but to make it better in the gym (at home its execution is also possible, however, it is much harder). First take the prone position, the hands take your dumbbells. By the way, both hands should be placed at the chest level. Raise the dumbbells up, while straining the chest muscles. Lower hands slowly, slowly. When hands will be in the starting position, repeat the exercise again (not making even a small break). The recommended number of repetitions is approximately 7-10 times. For beginners the best would be 5-7.
A set of exercises that would quickly inflate the hands. 1. The bending of the arms on a flat bench (stand) – perform a dumbbell alternately for each hand, the exercise is intended for the lower part of the biceps, during its execution should as much as possible to straighten the arm. Initial position standing or sitting, hand on a flat bench (stand) produced by the bending of the arms at the elbow and lower down.
Is the advice useful?
Hang on the bar, grip is with palms on themselves, hands on width of shoulders and tightened. This is nothing new, but it is not so simple. If you are aiming to build muscle – the most important thing to do the exercise evenly, without jerks, with the same speed when lifting and lowering the body. Think about this during the exercise. Effective low pull-UPS if you wish to build muscle – 3, and max, I don't know. One thing is clear: a beginner to do these exercises very quickly reach their "maximum".
It should be noted that to pump up the pectoral muscles aren't quite as simple is the most complex muscle group on which professional athletes work carefully. To review the principles of how to build chest is advised to consult special literature, where you can also find and directly many of the exercises for this muscle group. This exercise develops the lateral part of the pectoral muscle.
Methods of exercise with fitness equipment will provide an integrated and comprehensive development. This does not mean that classes are useless and do not serve, for example, a useful addition to the work in the gym. It is best for your home, suitable "pull over". Lie with your back down on the bench (stool). In order to pump up his chest muscles need to work out regularly with dumbbells or work out in the gym using barbells or other methods.And it is easier to use all sorts of chemical additives that will accelerate the development of muscle mass.