It is impossible to achieve wide, impressive pectoral muscles if you do not pay attention to special training. For this, a whole range of exercises is provided. It takes 15-20 minutes of classes every day so that in a week you will feel a visible result.
Instructions
Step 1
For exercise at home or in gyms, use a reverse tilt bench. Being in this position, you can achieve an early result.
Step 2
Take a lying position. For the best effect of the exercise, use small dumbbells (2-5 kg). Take dumbbells in both hands. To avoid unwanted stress on your elbow joints, bend them slightly. Place your hands at chest level.
Step 3
When doing the exercise, feel a good stretch in the shoulder girdle and all chest muscles. Hold your hands with your palms up. Gently raise your arms towards your head without straightening your elbows. Fix in this state for a few seconds. Return slowly to the starting position. Repeat this exercise 10-15 times, 3-4 sets.
Step 4
Repeat the previous exercise, crossing your arms over your neck. In doing so, do not forget about the correct placement of the brushes. Repeat this exercise 10-15 times, 3-4 sets.
Step 5
Remember to breathe as you exercise. Take a deep breath when raising your arms, exhale when returning to the starting position.
Step 6
When pumping the inner part of your chest, do not forget about balanced and proper nutrition. Eliminate fatty, fried, spicy, and sweet foods from your diet. Eat more protein-rich foods. Include fresh vegetables and fruits in your diet, as well as fermented milk products. Remember, nutrition is essential to quality workouts.
Step 7
Ventilate the training area before exercising. Fresh air contributes to a good mood, greater dedication and great results. In summer, open a window or window during training.
