If you've read this far, you'll be eager to learn how to exercise your chest at home without going to the gym.
Physical activity, on the other hand, may be performed for a variety of purposes, ranging from the need to fit into tighter trousers to the desire to sculpt an enviable body.
It may concentrate on a particular body area or provide instruction for all muscle groups, such as full sports or free exercises.
Before beginning a training session, it is a good idea to ask about the amount of energy required and the individual's skills.
Before beginning to train your chest at home, warm up.
It is important to warm up your muscles before beginning an exercise session. It will trigger the proper stress needed to face the maneuvers that will be performed. Stretching, also known as elongation or joint mobility, would be the primary movements performed.
It entails achieving the full distance between two muscle heads while avoiding any tissue damage, injury, or stretching.
Each stretching pose will last anywhere from 20 to 30 seconds, with the maximum value being avoided.
Exhaling when stretching and inhaling when the full stretching point has been reached are two breathing exercises that can be correlated with this process.
It is not appropriate to stretch too far; even a moderate stretch that causes you to feel pulled is sufficient.
Stretching should be done both before and after physical activity in order to wake up the muscles and then release them in the most effective way possible.
Bodyweight exercises can be done at home to strengthen the chest muscles.
At home, you can work on your chest in a variety of ways.
Most people believe that strengthening the pectoral muscles necessitates the use of specialized equipment such as dumbbells or barbells.
This is a misconception, since many workouts can be performed without the use of sports equipment.
Let's see which exercises can be completed without the use of any equipment. Some will be free-body exercises, which are exercises that can be done with your body weight and will improve your muscle mass in any case, while others will need support:
* Pectoral dips: these exercises necessitate the use of braces in order to raise the body off the ground. You raise yourself up with your arms and legs bent, grabbing two side supports and exhaling. After that, you can lift the mass by stretching your elbows, then inhale and return to the starting spot. These exercises are particularly beneficial for the pectoral muscles in the lower chest.
* Push-ups are one of the most common fitness exercises. Multiple muscle groups are involved, including the pectorals. The body is lifted upwards from a prone position (belly down), with the limbs flexed and exhaling, by moving with the legs and arms. If the lower and upper limbs are slightly kidnapped, the body can be supported better. The descent process then starts, with no part of the body touching the ground except the hands, and inhaling.
* Inclined push-ups: the target is the same as with regular push-ups, except this time the arms will be the primary focus. In fact, when using a support on which to rest your hands, the pectorals must take the lead even more. A bench or a chair, for example, may be used as a touch surface.
* Declined push-ups: this movement takes more effort to complete than the other two forms of push-ups. The support is present in this case as well, so it will be used to position the feet on it.
Raise your body and exhale while starting from a prone position with your arms bent. Return to the starting spot, breathing in, without touching the ground with anything other than your hands. During the execution of the movement, be careful not to shift position; the entire body must remain static and homogeneous.
* Towel crosses: This time, the help will be made up of a couple of bits of cloth, such as towels or other similar objects. An execution based on sliding is performed with one put under each side. Exhale and move your hands away as you progress through the activity, keeping them close together from your shoulders and elbows extended. When the body hits the floor, the full distance is reached, and then inhaling returns the body to the starting point. It is important not to slip too often on the board, as this can lead to incorrect execution or, worse, personal injury.
How to use dumbbells to strengthen your chest at home
Now that we've seen some exercises that don't need dumbbells, we can move on to some activities that do require these well-known tools:
* Incline Dumbbell Bench Press: sit on a 45-degree inclined bench with one dumbbell in each hand. The instruments will be carried over the head, between the person and the ceiling, by extending the elbows, which will begin with flexed elbows and instruments resting on the thighs. After that, slowly return to the starting spot, ready for the exercise to be repeated.
* Pushing dumbbells on the floor: this time the support surface is the ground, which is best if solid like a house floor and covered with a mat. The dumbbells are carried to the chest with bent legs (to increase stability), bending the knees, and then lifting the instruments. They would then return to their original role in a relaxed manner.
Return to the bench and increase the inclination to 90 degrees with a flat dumbbell bench press. You lie down on the structure with your legs well planted on the ground and your elbows flexed, positioning the barbells on your chest. Following that, the latter assume an extensor position, raising the tools, and then beginning the alternating movement. It entails lowering one barbell to the chest at a time, then bringing it back to the top one at a time, and repeating the exercise in any quantity desired.
* Lifting: this is a very popular activity in gyms and other areas. The balance wheel is bigger this time, a single framework that can be grasped at both sides, near the two weights. Lifting the tool from its support on the face, making sure the handlebar and arms are correctly aligned. After that, you can step on to the raising process by aggressively exhaling and stretching your elbows. Return to your starting spot by slowly raising the barbell to your chest while inhaling.
*Flat Bench Dumbbell Flyes: This is one of the most common barbell exercises. It can be done on an incline bench as well as on the floor. The arms are extended in the starting position, bringing the two dumbbells in each hand closer together. A push away starts from here, moving the barbells outwards. The movement will be replicated a certain amount of times after that. To execute the exercise safely and effectively, it's best to maintain the same pace in both arms at all times.
An example of a training sheet for the pectoral muscles.
Many programs have been created and planned to strengthen the pectoral muscles; here is an example of a training card:
4 x 8-6 Pectorals in complete extension barbell presses on a flat bench
4 x 8-6 Pectorals in complete extension with dumbbells on flat bench
Dumbbell presses on an inclined bench, 4 x 8-6. High-chest shirts
4 x 8-6 parallel dip for pecs Low pecs
4 days a week is the optimal frequency for a reasonably toned body.
The exercises should never be performed with excessive vigor or insufficient effort, with the goal of finding a good balance for your muscles.
Commentaires
Enregistrer un commentaire