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.