You don't have to go to the gym to keep your body in top shape. If you have the time and desire, you can practice at home. Now, with the advent of online resources dedicated to building muscle mass, it has become quite simple.
Instructions
Step 1
To quickly build your chest muscles at home, you need to follow a few rules. The first is proper nutrition. The second is regular training. The third is a gradual increase in the load. Fourth, drinking enough fluids (at least two liters per day). Fifth, following the advice of professional trainers on proper breathing and the angle of inclination of the arms or spine when performing exercises. The video course can be downloaded on the Internet or bought a disc at a sports store.
Step 2
Your muscle-building diet should consist primarily of lean protein foods and fiber-rich vegetables. These are chicken breast, beef, veal, lamb, fish, eggs, as well as tomatoes, cucumbers, zucchini, celery, lettuce. Fruits are rich in vitamins, so they can and should be consumed. But not more than 150-200 grams per day. They are high in carbohydrates, which can lead to an increase in body fat.
Step 3
The frequency and intensity of training depends on your fitness level. If the body and chest are already sufficiently inflated, you can repeat the course of exercises after 2-3 days. At the initial level, classes are held more often - every other day. In this case, the load on the chest should increase gradually. Too heavy weight can lead to sprains and even muscle tears. You need to increase the weight of the barbell or dumbbells once a week, adding 1-2 kilograms.
Step 4
Drinking enough fluids is very important for building muscle. Drink frequently during exercise, but in small sips. After that, you can drink no more than half a glass of water. The rest of the volume must be distributed throughout the day.
Step 5
Most chest building exercises are done with weights. If you have dumbbells, use them. If not, you can fill bottles with water and use them in your workouts. They are convenient in that with increasing loads, it is enough to just add water or replace the container with a large one, gradually moving to five-liter cylinders. In a seated position, grab the weights, raise your arms parallel to the floor, and bring the weights together. Take multiple sets.
Step 6
The simplest set of exercises for chest muscles is push-ups. To pump up your upper muscles, rest your bent knees on a chair or bench, and place your hands on the floor. Do push-ups, trying to keep your back straight. This same exercise, just with your feet on the floor, will help increase your lower pectoral muscles. The number of approaches depends on the level of training. Better to start with ten-minute sessions.
