To pump up the pectoral and back muscles, it is necessary to carry out regular and sufficiently intense workouts. But in order to achieve the desired result, you do not have to go to the gym and buy an expensive membership there. You can also work out at home.
Instructions
Step 1
Start training your back muscles with a horizontal bar. First, perform a grip so that it is about 12 cm larger on the side of each shoulder. Next, pull yourself up to the level at which the chin would be above the crossbar. Go down slowly, without haste, but go upstairs immediately, without taking a break, without waiting for the arms to be fully extended. If you started to exercise with weights, then add their weight evenly and gradually (do not load unbearable loads on your body).
Step 2
Take a standing position, straighten your back, and take a dumbbell in each of your hands. In this case, it is necessary to make sure that the palms are looking back, and the inner discs of the gates so that they touch the front of the thighs. In this position, you will be able to pump the muscles of the upper trapezium. To achieve a complete contraction, lift your shoulders up and let the dumbbells swing out to the sides. Repeat the exercise 6-8 times. On the next set, reduce the weight of the weights and do another 8-10 reps.
Step 3
For the development of the pectoral muscles, it is necessary to do push-ups. To maintain muscle tone, regularly perform at least 15 repetitions in one set. For beginners, it will be enough 8-10 times per set, then gradually it will be possible to add the load. Over time, as you increase the number of push-ups, try to reduce the number of sets, that is, do as many repetitions as possible at a time.
Step 4
Do push-ups with the parallel bars as well. You should grab them so that they are slightly more than shoulder width apart. At the same time, bend your legs, and, on the contrary, straighten your arms. Now slightly tilt the body forward and, lowering, try to spread your elbows to the side. It is necessary to return to the starting position immediately, without taking a break.
