Advice 1: How to increase volume of thorax

Characteristic of an athlete – broad chest. To increase its striving not only professionals but also beginners in this business. Many believe that the buildup of breast cells due to exercise is impossible. To muscle mass increased, you should breathe properly, to increase the lung capacity. However, it is observed that the increase in breast cells may, at the expense of power, and anaerobic exercise.
Instruction
1
Athletes to increase breast cells use exercise pullover. It is believed that for young people 25-28 years – is the most effective way. It is performed lying down on the bench, and the weights moving because of the head, the hands remain straight. To start the pullover better with small weights – blank fretboard or dumbbells weighing 5-6 pounds. The execution of pullovers at the gym usually does not lead to the desired result. Few weeks the load can be increased to 8-10 pounds. Further narashivanie makes sense if the athlete makes the bench press more than 115 pounds. In this case, the load can be increased up to 11-12 pounds.
2
To increase the load, lying on a bench across instead of down. With the feet placed on the bench and bend at the knees. This position contributes to excessive arching of the back and does not stretch the abdominal wall. The neck of the bar should be kept shoulder width apart, hands on for the entire exercise should remain straight.
3
Before training the fretboard tedious to keep at arm's length above the chest, then you need to take a deep breath and lower the weights behind your head. As you lower the fretboard, all the while breathe in the air, it must be one big gulp. Hands should be lowered to the position parallel to the floor, and take another breath. Then hold this position and exhale, lift the neck to its original position. The number of repeats must be at least 12-15. In the beginning these exercises do not have to focus on what you can do, most importantly, focus on the breath, expanding the thoracic cage during the lesson.
4
The load in this exercise can be increased, if the head will not lie the bench, and hanging from it. If you carry out exercise at home, it can be done on the floor. By the way, before it did so even professional athletes, the effectiveness of it at the same time no less.
5
Pullover to perform better after repetitive exercises that promote heavy breathing, for example, squats, leg press. This exercise is introduced gradually over several weeks. If you start with large loads and amplitudes, it may cause chest pain.

Advice 2: How to expand the chest

Improving your own body is an art known to people since ancient times and today many men are paying a lot of attention to your body, keeping yourself in shape and developing muscle groups. Most often beginners and experienced athletes are trying to develop the pectoral muscles that expand the thoracic cage. In order to expand the thoracic cage, you can perform available for each exercise to train your chest muscles and helps to build a harmonious figure.
Instruction
1
In order to train the muscles that affect the width of the chest, complete mixing and dilution of the hands in front of chest with dumbbells and presses the bar from chest up from a prone position on a horizontal bench.
2
The bench press has a lot of advantages and opportunities – if you change the angle of the bench, performing it on the horizontal and on an inclined bench, you will be able to develop more muscle group and increase muscle mass.
3
In the process of bench breeding hands with dumbbells as much as possible, to give them the most weight.
To expand the volume of the rib cage allows motion in the prone position, raise your head hands with dumbbells and bring them on your chest and then return back, straightening the arms behind the head.
4
These exercises must be performed on the bench or on the floor, not on the machine, so all of the load went to the chest and not the back – in this case will expand the rib cage.
5
Choosing a dumbbell or barbell for bench press, make sure the weight suits you – otherwise you're at risk for injuries and sprains. On the last climb, in order to increase the effectiveness of the work, hold the dumbbells at the bottom.
6
Lift dumbbells exhale, when lowering the dumbbells down, make a powerful breath.
7
Another time-tested method of training the chest muscles classic push-UPS and swimming underwater with the breath.
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