You will need
- A large inflatable ball, dumbbells
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.
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.
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.
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.
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.
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.
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 build muscle chest at home
Pumped breast with perekachivanie led to the muscles in men, high elasticity, beautiful breast women – a limit of dreams of many. Unfortunately, the majority believes that to achieve such an external effect only in the gym. And for him, in turn, need time, money. But there are effective methods of training by pumping up the chest muscles to apply them at home.
Start with a warm up muscles with dumbbells. If for the first time, deal with dumbbells, focus on their weight in pounds each. Gradually increase the weight dumbbells. Women enough pound dumbbells, men can choose the weight heavier.
Lie back down on the bench or other flat space. You can lie on the floor. Spreading his arms with dumbbells in hand and not bending them at the same time, sweep the arms in front of him. Do this 5-10 times. The load each time increase. Lying on the bench belly down, pull first one arm dumbbell to yourself (to your chest), then with the other hand.
Stand up straight. Raise the dumbbell in both hands up above the head from the shoulders and dropping them back. Another option when lifting up the hands with dumbbells, keep them behind your head and up again.
Extend your arms with the load in front of him, palms up. Bring both hands to your chest and pull arms back up to 5-10 times. Now put your hands down on either side. Lift them up to waist level, lower down. Dilute hand in hand with dumbbells, and again lower down to the hips.
Next, proceed to pushups from the floor or other surface. Those who do exercises for the first time from the floor will be immediately difficult to overcome. Because exercise of the bench (couch), away from the table. The wider will be the hands in the push-up from the surface, the greater will be the impact on the pectoral muscles.
Do pushups from two chairs set apart for such a distance that your body could fall between them. Do not redownload the muscles during class, especially if doing for the first time. Be considerate of their feelings. If you feel pain, stop the exercise.
Complete the lesson exercises, dispersing blood in the arms and shoulders. For this, folding his hands together, stretch up, above the head, straightening the spine. Put your hands down and shake them. Repeat. Hold your hands cupped in front of him, elbows to the sides. Dilute the palm, but the fingers do not disconnect, and with the stress on the wrist move your hands together again (10 times). Again to shake hands, lowering them down.
Exercises can be performed by both men and women. Relief of muscle mass, increase in muscle volume may men add protein sports nutrition. Women would be enough to do these exercises, and apply to maintain the elasticity of the breast skin special cosmetic creams.
Classes to inflate the chest muscles at home must be regular to achieve visible results. They allot half an hour every day or at least every other day.