How to quickly start pectoral muscles at home? There is no easy solution to this problem. Our muscles are made up of two types of fibers - "fast" and "slow". "Fast" fibers provide explosive strength, and "slow" stamina. And they grow according to their name. Thus, training should be aimed at that pectoral muscle group that responds faster to adequate loads. We offer several exercises with which you will achieve the desired result.
It is necessary
Big bouncy ball, dumbbells
Instructions
Step 1
So, take the ball, fix it securely by placing it on the sofa or other piece of furniture. Take a horizontal position on the ball, resting on it with your upper back, spread your legs wide, placing your feet on the floor with their entire surface. Raise the dumbbells above your chest. Keep them in straight arms. Spread the dumbbells to the sides. After making a groove at the bottom point, return them to their original position. Thus, do 2 sets of 20 reps.
Step 2
The next exercise of the complex is a dumbbell bench press on a ball at an incline. Take the same position as in the first case, but now hold the dumbbells in bent arms at the shoulders. Squeeze the dumbbells up, fix them on straight arms, then slowly and under control return to their original position. Do 2 sets of 20 reps.
Step 3
The best result can be achieved if you practice in the superset mode, i.e. perform one approach of the first and second exercises without interruption. After that, having rest for one minute, make the second superset.
Step 4
Complete the complex and do the last exercise, i.e. dumbbell bench press on a ball lying. Return to a horizontal position on the ball, holding the dumbbells in bent arms. Squeeze the dumbbells straight up, not across the sides. Return your arms to their original position. Do 2 sets of 20 reps.
Step 5
You can easily do these exercises at home. The necessary inventory does not take up much space, and you can easily cope with this program. Perform the complex at least twice a week and after a month your pectoral muscles will begin to change for the better.
