How to pump up the pectoral muscles correctly and quickly?

Pumped up breasts are beautiful and attractive. The muscles of the upper body are closely interconnected, so pumping the chest separately from the rest of the muscles of the upper body is quite difficult. The main functions of the pectoral muscles are to provide various movements of the arms, shoulder blades. Training the upper body and arms will pump the pectoral muscles, however, for significant progress in the formation of volume, such training is not enough. This requires a separate study, not only in terms of the type of muscles, but also in its individual parts.

How to pump up the chest?

The main rule of training is their frequency. Should be done 2-3 times a week. It is not advisable to train more often, as the muscles need time to recover. The best results are achieved with weight training. At the same time, the weight gradually increases. Exercises should be varied, because this muscle has the shape of a fan and, depending on the angle of inclination, different parts of it work. Include 2-4 new exercises in each workout.

Do not forget that when training the pectoral muscles, the body spends a huge amount of energy, which has a beneficial effect on the burning of adipose tissue.

Anatomically, the large and small pectoral muscles are distinguished:

1. The large one begins with one edge in the center of the sternum from above and from the rectus abdominis muscle from below and is fixed to the large tubercle of the humerus. The upper part of the musculature is attached to the collarbone and goes to the shoulder. The main task is to bring the arm, turn the arm, respiratory movements of the ribs, bend the arm, rotate the arm inward.
2. The small one is attached with one edge to the process of the scapula, and with the other it goes under the pectoralis major muscle and is fixed on the ribs. The main task is to lower and feed forward and down the scapula, participates in active respiratory movements, abduction and lowering of the scapula.
3. Serratus anterior - attached to the ribs at one end and to the lateral surface of the scapula. Tasks - inward rotations, feed in the horizontal plane.

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How to pump up breasts at home?

It is best to train in the gym. The trainer will draw up a program and select the simulators according to your wishes and possibilities. In the absence of this possibility, it is allowed to practice at home.

Push-ups are traditionally the best exercises at home. At the same time, it is important to follow the rules of training - do 2-4 approaches with a break of at least 1 minute. Multiplicity of loads per week - 2-3, for better recovery. Start any workout with a warm-up and end with breathing exercises, stretching.

The simplest and most versatile exercise available to anyone starting to develop their body is simple push-ups.

Suitable for warm-up:

• wave your hands;
• mill;
• twists of the upper body with a wave of the hand.

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When push-ups, it is necessary to change the angle of the torso. To do this, you can use a bed or sofa to stop at an angle. Push-ups from the wall are suitable for girls. Do push-ups correctly. The torso, legs and head should be in the same plane. During training, the body loses a large amount of energy, so you should not overload it. Depending on your general fitness, do 2 to 8 exercises for 2-4 sets.

To work out the upper part of the pectoral muscles during push-ups, it is necessary to take a position when the legs are elevated. In this case, you can not stick out the pelvis or lower it down, sag. The head and body should form a single line. Elbows should be spread out to the side. Going low is optional. Perform 10 reps in 4 sets. For weighting, you can use a backpack with a load.

To work out the middle part, push-ups are performed from the floor with the elbows spread apart - 4 sets of 10 repetitions are enough.

The lower part of the chest is the most difficult to inflate at home. It is best used if you work with your own weight. Therefore, it is optimal to find bars or build a horizontal bar at home to perform push-ups.

When push-ups, the muscles of the hands are also involved, which ensures a uniform development of the muscles of the upper body.

To pump up the pectoral muscles of a girl at home, a set of exercises can help, including push-ups (you can from the wall) and a dumbbell bench press lying on the floor. Instead of dumbbells, you can take plastic bottles and fill them with water. Static exercises will also be effective. For example, raise your hands with the weighting material clamped in your palms in front of you and hold in this position for about 2-3 minutes.