How to increase the chest and strengthen the chest muscles?

Despite the fact that most men lead a sedentary lifestyle and do not attend the gym, most of them want their muscles to stand out, and the chest is strong and strong. The modern way of life, where there is very little time left, dictates to us its conditions, as a result of which it is not always possible to visit the gym. However, you should not despair, because you can and should be at home to maintain yourself in good physical condition. How to enlarge the chest and what kind of exercise should be done for this?

First of all, you should familiarize yourself with some rules of performing exercises for the breasts, under which you can in the shortest possible time maximally strengthen them:

Rule 1. A schedule of classes should be developed and a diary of self-control should be created. The main thing to remember is that systematic training is the key to your success.

Rule 2. The wider the grip in front of you, the stronger the external muscles of the chest

Rule 3. The higher the arms above the head, the more the upper thorax

Rule 4. Watch your breath. Remember, inhale - when relaxing, exhaling - when performing the power part of the exercise.

Rule 5. Let the muscles rest. When you start training, it's best to do it every other day.

Now we should briefly talk about the physical structure of the human pectoral muscles, since without knowing the theoretical part, it will be difficult for a person to understand how to enlarge the thorax and what exercises to use for it. The pectoral muscle is one of the widest in the human body, therefore for its strengthening and development it is necessary to apply different exercises. As a rule, in an ordinary person the internal muscles of the chest are weakly developed, as a result of which a small dip forms in the middle of the chest. This is due to the fact that objectively the external muscles of the chest are trained automatically, because they are involved in performing various physical work. That's why for proportional addition, all the muscles of the chest should be trained.

So, here are the basic exercises for the muscles of the chest :

1. Squeezing from the floor in the usual way. Hands are placed slightly wider than shoulder level, legs are closed, breathing is even. Performed in the following way: smoothly lowering the body down, after which we squeeze hands and straighten. It is desirable to perform 18-20 consecutive times for 3 approaches.
2. To increase the thorax, you can apply a push-up, in which the legs are above the level of the head. Carrying out this exercise qualitatively, you can quickly pump both internal and external pectoral muscles.
3. Deep push-up from the chairs with stretching. In order for muscles to grow, it is necessary to perform stretching exercises. We lay down in the starting position, leaning with hands and feet on the chairs, after which we perform push-ups for 15 times, deeply bending all the body down.

Performing this simple complex of exercises for 3 months, you immediately feel significant changes in your body. At first the muscles will become firm and elastic, after which their gradual growth will begin. Thus, anyone who has familiarized himself with the basic rules of doing exercises will be able to answer the question of how to increase the thorax at home.

In conclusion, I should also say a few words about proper nutrition, which is very important for pumping muscles. Try to arrange your diet in such a way that in your menu there was a large amount of protein foods, as well as fruits and berries. In addition, you should also eat porridge, because carbohydrates will have a positive effect on your body.

Knowing how to increase the chest, each man can pull up his muscles and improve the physical shape of the body. The most important thing is to follow the systematic nature of classes and move systematically towards the goal.