Push-up
This often overlooked exercise focuses on strengthening the muscles of the shoulder and the upper part of the chest. Lie down on the ground and start with your hands apart at shoulder width, keeping the legs stretched. Lift your body to the ground by pushing with your hands until your elbows are straight, then again lower your body towards the ground.
-Make 3 series 15 pumps, or as much as you can it up until you're tired. Add more repetitions while you gain in strength.
Pumps are also work your triceps and shoulders (deltoids).
Try this variation: raise your legs by placing your feet on a block or a market prior to starting exercise. It focuses on your shoulders and the upper part of your chest.
Bench presses
It is the exercise, the most popular of strengthening the chest muscles and for a good reason. [ 1] Enter a bar gym with weights adapted to your level of strength. Lie down on a bench with your feet flat on the ground. Lower the bar until approximately 3 cm of your chest, then lift it above your chest. -To develop the muscle mass and reach a hypertrophy, it is preferable to do 1 to 3 sets of 8 to 12 repetitions. This helps the blood circulation to make glycogen in your whole body ; the latter burned and calories easily and the adrenaline allows you to continue the exercise.
-You can also make slanted developed by using a bench tilts. The exercise is similar to the developed layer, except that it concentrates more on the upper part of your chest muscles. The developed assumes concentrates more on the lower part of your chest muscles. Most people do not realize this exercise, but it is essential to the achievement of a full torso and rounded.
Repulsions parallel bars (dips)
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Stand facing parallel bars apart quite broadly. Get off and back gently. This exercise can be intense and can give you trouble in the beginning. But it is one of the best training exercises you can do to develop significantly and quickly your chest.
Tips
-do not stop you lead you simply because you don't see results in a week. The changes will come with time.
Drink plenty of water.
Vegetarians must not miss protein. Soy products (they contain generally the more protein) are sold in grocery stores and food markets.
Motivate you to do more; more you work hard, you get better results!
Make sure you sleep enough when you exercise or physical exertion. It is important that you rest your muscles so that they develop.
- constancy is the key! Make sure to have a good feeding without jumping of meal.
- while you train, you must say that other vitamins are also necessary. Then filled up with fruits, with vegetables and with grain (little). Try to use some sugar only coming from fruits.
- Make sure to perform every financial year by using good position. Once makes correctly, you can add weight to your routine of training.
- do not doubt yourlself, work intensely!
- Concentrate on movement. If you have not a feeling that the muscle contracts (and trembles), it is that you do not make it correctly or that weight is too light. Also do not forget to take time with movement. Slow and regular repetitions are more advantageous for your body than of quick and uncertain repetitions.
- leave 100 hours at least between the sessions of the same muscular, preferred group until ALL pain disappears.
- use proteins from 0,2 to 0,5 grammes by kilogram of bodily mass. Your provision in proteins can come from some meat, from the chicken, from the milk, from the beans, from the legumes, from the fish (the tuna contains a very small quantity of fat and calories, but a big quantity of proteins) and eggs because they are not a lot and constitute a good source of proteins.
- swim. It is perfect to develop the force of the high party of the body.
This often overlooked exercise focuses on strengthening the muscles of the shoulder and the upper part of the chest. Lie down on the ground and start with your hands apart at shoulder width, keeping the legs stretched. Lift your body to the ground by pushing with your hands until your elbows are straight, then again lower your body towards the ground.
-Make 3 series 15 pumps, or as much as you can it up until you're tired. Add more repetitions while you gain in strength.
Pumps are also work your triceps and shoulders (deltoids).
Try this variation: raise your legs by placing your feet on a block or a market prior to starting exercise. It focuses on your shoulders and the upper part of your chest.
Bench presses
It is the exercise, the most popular of strengthening the chest muscles and for a good reason. [ 1] Enter a bar gym with weights adapted to your level of strength. Lie down on a bench with your feet flat on the ground. Lower the bar until approximately 3 cm of your chest, then lift it above your chest. -To develop the muscle mass and reach a hypertrophy, it is preferable to do 1 to 3 sets of 8 to 12 repetitions. This helps the blood circulation to make glycogen in your whole body ; the latter burned and calories easily and the adrenaline allows you to continue the exercise.
-You can also make slanted developed by using a bench tilts. The exercise is similar to the developed layer, except that it concentrates more on the upper part of your chest muscles. The developed assumes concentrates more on the lower part of your chest muscles. Most people do not realize this exercise, but it is essential to the achievement of a full torso and rounded.
Repulsions parallel bars (dips)
Stand facing parallel bars apart quite broadly. Get off and back gently. This exercise can be intense and can give you trouble in the beginning. But it is one of the best training exercises you can do to develop significantly and quickly your chest.
Tips
-do not stop you lead you simply because you don't see results in a week. The changes will come with time.
Drink plenty of water.
Vegetarians must not miss protein. Soy products (they contain generally the more protein) are sold in grocery stores and food markets.
Motivate you to do more; more you work hard, you get better results!
Make sure you sleep enough when you exercise or physical exertion. It is important that you rest your muscles so that they develop.
- constancy is the key! Make sure to have a good feeding without jumping of meal.
- while you train, you must say that other vitamins are also necessary. Then filled up with fruits, with vegetables and with grain (little). Try to use some sugar only coming from fruits.
- Make sure to perform every financial year by using good position. Once makes correctly, you can add weight to your routine of training.
- do not doubt yourlself, work intensely!
- Concentrate on movement. If you have not a feeling that the muscle contracts (and trembles), it is that you do not make it correctly or that weight is too light. Also do not forget to take time with movement. Slow and regular repetitions are more advantageous for your body than of quick and uncertain repetitions.
- leave 100 hours at least between the sessions of the same muscular, preferred group until ALL pain disappears.
- use proteins from 0,2 to 0,5 grammes by kilogram of bodily mass. Your provision in proteins can come from some meat, from the chicken, from the milk, from the beans, from the legumes, from the fish (the tuna contains a very small quantity of fat and calories, but a big quantity of proteins) and eggs because they are not a lot and constitute a good source of proteins.
- swim. It is perfect to develop the force of the high party of the body.
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