In order to pump up the muscles of the arms and chest, it will take a considerable amount of time and effort. Trainings must be regular. By the way, there is no need to go to the gym, you can do it at home.
Instructions
Step 1
Exercise number one is for training the muscles of the arms. First, sit down, try to keep the body straight and even, do not bend your back. Then take a dumbbell in each hand (at the same time, bend your arms at the elbows to the limit). The dumbbells can now be lowered and the hands fully extended. Repeat this exercise 8-10 times at each workout. Please note that in order to achieve the desired result, it is necessary to fulfill the basic requirements: control all movements, carefully fix the elbows, do not swing the body.
Step 2
To pump up the muscles of the arms, there is also a technique of pressing from behind the head with one hand. To do it, straighten your back, keep the whole body straight, and place the shoulder of the hand so that it is in line with the torso. Next, lower the dumbbell behind your head, bend both arms (at an angle of 90 degrees). After that, you can straighten your arm and return to its original position. Do at least eight or ten repetitions each time. True, if you have not yet gotten into shape and just started to exercise, do not exceed the number of repetitions by 4-6 times. Increase all loads only gradually.
Step 3
To build your pectoral muscles, do the bench press. This exercise is quite effective, but it is better to do it in the gym (at home it is also possible to do it, but it is much more difficult). First, take a lying position, take dumbbells in your hands. By the way, both hands must be placed at chest level. Lift the dumbbells up, while straining the pectoral muscles. You need to lower your hands slowly, without rushing. When the hands are in the starting position, repeat the exercise again (without even taking a short break). The recommended number of repetitions is approximately 7-10 times. For beginners, 5-7 will be optimal.
