Advice 1: How to build chest muscles fast at home

How quickly to begin the pectoral muscles in home conditions? A simple solution to this problem does not exist. Our muscles are composed of fibers of two types - "fast" and "slow". The "fast" fibers provide explosive power and slow endurance. And they grow according to its title. Thus, exercises should focus on the group chest muscles, which respond faster to an adequate load. We offer a few exercises to help you achieve the desired result.
How to build chest muscles fast at home
You will need
  • A large inflatable ball, dumbbells
Instruction
1
So, take the ball, secure it firmly, holding to the couch or another piece of furniture. Take a horizontal position on the ball, relying on his upper back, greatly spread your legs, placing feet flat on the floor the entire surface. Raise the dumbbells above the chest. Hold on straight arms. Dilute with dumbbells in hand. By making the groove at the bottom, return them to their original position. Thus, do 2 sets of 20 reps.
2
Following exercise of the complex - dumbbell bench press on the ball at an angle. Take same position as in the first case, but now hold the dumbbells by keeping your elbows bent at shoulder height. Push the dumbbells upwards, fix them on straight arms, then slowly and controlled return to the original position. Do 2 sets of 20 reps.
3
The best result can be achieved if you engage in the mode of the superset, i.e. to fulfill one approach the first and second exercises without a break. Then, after resting one minute, do the second superset.
4
Complete complex and make the last exercise, i.e. bench press dumbbells lying on the ball. Again take a horizontal position on the ball, hold the dumbbells on bent hands. Squeeze the dumbbells straight up, not through the sides. Return arms to original position. Do 2 sets of 20 reps.
5
These exercises you can easily do at home. The necessary equipment will not take up much space, and you will easily cope with this program. Complete the complex at least twice a week and after a month your chest muscles will begin to change for the better.
Note
Pitching , which has reached good results by training muscles at home, understand that it is necessary to go further and go into any gym, beat both of the loads of the house is not enough.
Useful advice
Better to go to the gym and not perezagruzite, and in my spare time to keep fit at home - this method can quickly and effectively build muscle the body, instead of dying at home on the carpet. In the home also can pump up! Just you think so and never tried! House, to pick up a few things helpful (not a work station device for), and weights and all sorts of useful things, after 5 years, become a juicer, for example, starting with 15 and finish at 20.

Advice 2 : How to pump breast at home

Beautiful Breasts are attracting the attention of the opposite sex. Maiden high bust or pumped male Breasts can be formed if systematically perform special exercises. An additional burden is the use of dumbbells weighing from 0.5 to 5 kg. to Train the muscles of the chest are recommended at least 3 times a week, then a good result will not be slow to manifest itself in a few weeks.
Pumped up chest muscles form a beautiful torso.
Instruction
1
Stand straight with feet shoulder width apart, hands with dumbbells lower along the body. With an inhalation, raise your arms to chest level. With the next inhale arms out to sides, exhale again put your hands together. Do 20 repetitions of exercises.
2
Stand straight with feet shoulder width apart, hands with dumbbells lower along the body. On the exhale, place your hands at chest level, bending at the elbows. On the inhale stretch your right arm, exhaling, bring her to the breast, on the next inhale straighten your left arm. Repeat the Boxing movement for 2 – 3 minutes.
3
Lie on your stomach, place the hands under the shoulders. Inspiratory rise above the floor, keep the whole body straight. This body position is called "plank". Fix the position for 3 to 5 minutes. Exhale, lie down on the floor relax, after 1 – 2 minutes repeat 2 more times.
4
Lie on your stomach, palms put under the shoulders. With an inhalation, lift the whole body in a pose "bar". With the next inhalation, do push-UPS. On the exhale, return to position "plank". Do 10 to 30 repetitions. If push-UPS in the posture of "bar" is too complicated for your physical level, put her knees on the floor and do the exercise from this position. When push-UPS in the posture, "bar" becomes too easy, place feet on a bench or sofa, the body increases the load.
5
Perfectly pumped chest muscles pull on the bar, Boxing. If you post home-like projectiles, and will use them several times a week, will achieve results even faster.

Advice 3 : How to build muscle on the horizontal bar and parallel bars

Many athletes often are mistaken in saying that you can only pump up at the gym. Such shells as parallel bars and horizontal bar are perfect not only for beginners, but avid bodybuilders. When you are training they develop many muscle groups.
How to build muscle on the horizontal bar and parallel bars
Instruction
1
If you want to develop the triceps on the parallel bars should:
- Stand in its original position.
- From the maximum top position, slowly lower to the maximum.
- When straightening hand to stretch the triceps.
This is an exercise to do for the maximum number of times, in 4 sets.
2
For chest muscles you need to:
- Stand in the maximum upper position.
- Maximum lower position to bend torso parallel to the bars.
- Back to the original position.
Repeat for the maximum number of times, four approach.
3
To pump up the press follows:
- Sit on the parallel bars.
- Feet should rest on the opposite rail.
- Straighten up parallel to the legs and return to starting position.
This activity to do in 4 sets maximum number of times.
4
The bar develops a large number of muscle groups, depending on grip.
In order to pump up the pectoral muscles and muscles of hands, you need to:
- To take grip in two times greater than shoulder width.
- To catch the maximum number of times.
- To repeat four of these approaches.
For the development of the inner chest muscles should take a narrow grip.
5
To pump up your biceps to do the exercise internal or "female" grip. Hands are shoulder width apart.
6
If you want to learn how to do "power outlet", you need to:
- To take the shell normal grip shoulder width apart.
- To catch up.
- At the peak, try to throw the elbow up.
- After the hand is confidently entrenched, to throw a second hand.
You can throw just two hands, you learn that after practice with the above-mentioned method.
7
To learn how to do "lift with the coupfollows:
- To catch up to her chin.
- Raise the legs vertically upwards.
- Tighten it so the belt was at the level of the horizontal bar.
- Elevate your legs over the bar and make a coup.
Useful advice
Before you proceed to the bars, you need to determine its width. If it is large or conversely small, the classes are not correct. The width of the bars should be equal to the length of the arm from the elbow to the wrist.

Advice 4 : How to pump breast at home

To maintain the body in perfect shape, not necessarily to go to the gym. If you have the time and inclination, you can engage in at home. Now, with the advent of Internet-resources devoted to building muscle mass, it has become very easy.
How to pump breast at home
Instruction
1
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.
2
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.
3
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.
4
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.
5
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.
6
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.
Note
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.
Useful advice
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.

Advice 5 : How fast to build muscle on the bar

Quickly pump up the muscles on the horizontal bare is possible. For this purpose there is a special set of exercises. Performing them, you will reach the goal in a short time. The main load – lifting its own weight.
How fast to build muscle on the bar
Instruction
1
When on the bar you train the muscles of the chest, neck, arms, back, triceps and biceps. Please be patience and endurance.
2
Depending on the kind of the grip and distance between your hands you will achieve a variety of exercises that will be able to accomplish.
3
To pump up the chest muscles on the bar, take a starting position. Stand up straight. Keep your backs straight. Grab the bar with your palms, placing them on himself. Leave the hands at shoulder width. Do the exercise smoothly, without jerks. Maintain the same speed when lowering and raising the body. Perform 10-12 pull-UPS. Keep breathing: exhale while lowering and inhale while lifting. Do pullups with a minimum speed. Gradually increase the number of sets, doing 10-12 pull-UPS 3-4 times.
4
The following exercise will allow you to pump up the shoulders at the bar. Grip the bar narrow grip. Thus you will employ the wide toothed muscle. Hang on the bar, clasping the top of the bar. Between the hands, observe the minimum distance. Pull-up, caved in the back. Try to touch the lower chest part of the shell. Perform 10-15 pull-UPS.
5
For pumping biceps on the bar grasp the shell by a reverse grab. If possible, try to connect the edges of the palms together. Rotten back and hang on straight arms. Focusing on the mixing blades and the shoulders start to catch up. Try to touch the lower part of the pectoral muscles of the crossbar. Perform 10-12 pull-UPS 3-4 approach.
6
Exercise on pumping back follow, grasping the bar with a medium grip. Thus, you will additionally involves the biceps and flexors of the forearm. Hang on the bar, legs crossed and prognuv back. Try to touch the top of the chest of the crossbar, bringing the shoulder blades together. At the lowest point, fully straighten your arms. Perform 10-12 pull-UPS.
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