That quickly and effectively to pump up breast muscles, it is necessary to construct correctly the system of exercises and strictly to adhere to it. Attempts to develop muscles, without conforming to the special rules, at best will be doomed to the failure, and in the worst will do harm to your health.
Instruction
1. Don't start big loadings at all, having begun to pump up breast muscles. It is especially important to consider it that who seldom visits gym and performs physical exercises. Excessive loadings won't help you to achieve result quicker. Begin with short and easy exercises, gradually complicating occupations.
2. Begin each training with the warming up of pectoral muscles. Choose several exercises promoting it: swings, crossings of hands, pandiculations, etc. By the way, these exercises are recommended to be performed daily, regardless of that, you plan to hold the full-fledged training or not. So you will be able quicker to achieve result and to support the pectoral muscles in excellent condition.
3. Go to the gym quicker to pump up breast muscles. In house conditions without use of special exercise machines you won't be able to achieve desirable result, especially as soon as possible. If you not always have the opportunity to visit the gym, perform some exercises of the house. It can be 2 approaches on 20 push-ups with weights, 2-3 approaches till 20-25 of pullings up on the horizontal bar, etc.
4. Carry out the barbell bench press. For a start 3 approaches on 6-8 raisings are considered as optimum, the late quantity of raisings can be increased. Post weight also has to change as your pectoral muscles become stronger. Begin with small loadings and gradually you pass to stronger.
5. Take in each hand of the dumbbell, lay down, bend hands in the elbow and begin to reduce and part them. For a start 2 approaches on 20 repetitions are considered as optimum, then it is possible it is gradually possible to reach three approaches on 25 repetitions, but by no means no more! You watch that hands throughout performance of exercise remained halfbent, otherwise you can injure joints.
6. Be wrung out on bars. This exercise will be effective if to undertake three approaches till 10-12 of repetitions for one training. Of all system of exercises it is recommended to perform the training with passing three times a week, and to do warm-up exercises for maintenance of the tone of pectoral muscles every day.