Sabtu, 15 Oktober 2016

Free How to Form a Chest Muscle at Home And Gym

Free How to Form a Chest Muscle at Home And Gym
How to form the chest muscles can do at home without having to go to the gym. This exercise can be a solution when unfavorable weather or the crowded bustle. So even without tools gym, you can train the chest muscles with bodyweight training methods.
                             
Chest muscle exercises provide an extra advantage because it can train the muscles of the back, arms and shoulders simultaneously. So not only the chest muscles that will be formed, but your body will look more athletic.
                             
                             
How to Form a Chest Muscle
                             
                             
                             
                             
In addition sixpack stomach, chest muscles is also one of the important part that becomes the center of attention in appearance. No wonder the chest muscle is the part that many men are often trained by the time the gym. Here are some tips form the chest muscle at home.
                             
Chair Dips | 3 sets of 10-12 reps
                             
                             
                             
                             
                             
                             
                             
How to do it:
                             
Place both hands on the chair with shoulder-width distance
Lift your body by contracting the muscles of the chest, shoulders and triceps simultaneously
Bend your knees towards the rear
Lower your body slowly down the back straight position
Return to the starting position.
                             
                             
Pull Up | 3 Sets of 8-10 Reps
                             
                             
                             
                             
                             
How to do it:
                             
Pullup bars handheld shoulder-width apart
Use the correct type overhand grip
Make sure your body with your arms hanging straight
Pull your body up until the chest touches the bar
Lower your body back to its original position
Repeat
                             
                             
Rotation Pushup | 3 sets of 10-12 reps
                             
                             
                             
                             
                             
How to do it:
                             
Take a push-up position
Open the right hand to the body tilted to the right
Return to starting position
Replace with left hand
                             
                             
Plyometric Push Up | 3 Sets of 8-10 Reps
                             
                             
                             
                             
                             
How to do it:
                             
                             
                             
Take a pushup position
Press body down
Lift the body up until your hands raised
Repeat
                             
                             
                             
Proper exercise technique
1. Do Overtraining
There are still many people who mistakenly that more intense exercise will make faster muscle formation. Basically, the muscles are growing, but also the muscles need rest. So you should not train the chest muscles more than 1-2 times per week and no more than 30 minutes. When you do not train the chest muscles, then you can do exercises that work the leg muscles, arms, back and more.
                             
2. Make the Most of Exercise
Challenge yourself carry a weight that you are capable of without endangering your muscles. To know your ability, try doing repetitions with different weights.
                             
3. Perform Correctly
Perform all movements correctly, because otherwise it could be at risk of injury. For example, if the arm is not straight when doing bench press, then the solution is to reduce the weight of the load. Enlist the help of a personal trainer, instructor, fitness mania or more experienced to provide clues.
                             
                             
                             
                             
Menu Foods to Establish Chest Muscle
Nutrition is very important to accelerate the establishment of the chest muscle. Fill nutrition balanced between complex carbohydrates (can be obtained from the red rice, potato, or wheat), healthy fats (can be obtained from olive oil, fish oil, nuts, avocados and others) and the most important is the protein for muscle building.
                             
If you're short on protein, the chest muscles will be difficult to form. Sources of protein you get from chicken breast, fat-free meat, egg whites, soy, nuts and many more. Also equipped with fruits and vegetables to maximize the formation of the chest muscle.
                             
Here is a sample diet menu settings:
                             
Breakfast
                             
3 hard-boiled egg whites
2 slices whole wheat bread peanut butter topping
                             
                             
Morning Snack
                             
                             
1 banana
1 cup yogurt
                             
Lunch
                             
Red rice
Chicken breast / tuna
fresh vegetables
Sugar-free fruit juice
                             
                             
afternoon Snack
                             
1 handful of strawberries
1 handful of nuts
                             
                             
before Exercise
                             
High-protein milk (Whey Protein)
2 slices whole wheat bread
1 banana
                             
                             
after Exercise
                             
High-protein milk (Whey Protein)
2 bananas
1 handful of grapes / 1 pear
                             
                             
Dinner
                             
Fat-free meat
1 handful of boiled peanut skin
1 glass of fresh fruit juice
                             
                             
Before sleeping
                             
High-protein milk (Whey Protein)
                             
                             
Note: The time and the food on the menu is not binding and can customize according to their daily activities. The important thing is try to eat 5-6 times a day in small portions to unleash the body's metabolism.
                             
                             
Shaping Chest Muscle Exercise Program in place Fitnes
As for the menu workout at the gym, you can do Barbell benchpress, Front Raise and Pullover, Standing Cable Flyes and Incline Bench Flyes.
                             
                             
Chest Muscle Exercise Variations For More Fields and Strapping
Are you still not satisfied with this and wants exercises for chest that field? If so then super fly exercises you can try. Fly exercise is the best exercise to make the chest muscles more fields and strapping.
                             
                             
                             
                             
                             
                             
                             
                             
1. Target Chest Bottom
Decline Bench Dumbbell Fly
                             
                             
                             
Decline Bench Cable Fly
                             
                             
                             
                             
Cable Crossover
                             
                             
                             
                             
                             
2. Target Chest Midsection
Pecs Deck Machine
                             
                             
                             
                             
Flat Bench Dumbbell Fly
                             
                             
                             
                             
Flat Bench Cable Fly
                             
                             
                             
                             
                             
                             
3. Target Chest Upper
Incline Bench Dumbbell Fly
                             
                             
                             
                             
                             
Incline Bench Cable Fly
                             
                             
                             
                             
Low Pulley Cable Crossover
                             
                             
                             
You can enhance the formation of the chest muscles with exercise menu in the table above. If you exercise in the fines for just one day and then go out, then it seems impossible to have a large chest muscle. Consistency is an important key in weight training to increase muscle mass. However if you still have excess weight, do not forget exercise program to lose weight as cardio exercises.
                             

kopihijau.digarut.com


Tidak ada komentar:

Posting Komentar