To support the body in the ideal form, it isn't obligatory to go to the gym at all. If there are time and desire, it is possible to be engaged at home. Now, with the advent of the Internet resources devoted to accumulation of muscle bulk it became absolutely simple.
Instruction
1. Quickly to pump up house breast muscles, it is necessary to follow several rules. The first - healthy nutrition. The second - regular trainings. The third - gradual building of loading. The fourth - the use of enough liquid (not less than two liters a day). The fifth - observance of councils of professional coaches on the correct breath and the tilt angle of hands or the backbone when performing exercises. The videocourse can be downloaded on the Internet or to buy the disk in sports shop.
2. Your diet at extension of muscles has to consist generally of the low-fat proteinaceous food and vegetables rich with cellulose. It is chicken breast, beef, veal, mutton, fish, eggs and also tomatoes, cucumbers, vegetable marrows, the celery, salad. Fruit are vitamin-rich therefore it is possible to use them and it is necessary. But it is no more than 150-200 grams in day. In them there are a lot of carbohydrates that can lead to growth of fat deposits.
3. Frequency and intensity of trainings depends on the level of your preparation. If the body and the breast are already rather beefy, it is possible to repeat the course of exercises in 2-3 days. At the initial level the classes are given more often - every other day. At the same time load of the breast has to grow gradually. Too heavy weight can lead to sprain and even the myorrhexis. It is necessary to increase time weight of the post or the dumbbell in the week, adding 1-2 kilograms.
4. The use sufficient amount of liquid is very important for accumulation of muscle bulk. Drink during the training often, but small drinks. Later it is possible to drink no more than a half of the glass of water. Other volume needs to be distributed for all day.
5. The majority of exercises for extension of muscles of the breast is done with weighting compounds. If you have dumbbells, use them. If isn't present, it is possible to fill with water of the bottle and to apply them in trainings. They are convenient that at increase in loadings rather just to add waters or to replace capacity with big, gradually passing to 5 liter cylinders. In the sitting position take weighting compounds, raise hands parallel to the floor and reduce cargoes together. Make several approaches.
6. The simplest set of exercises for breast muscles - push-ups. To pump up the top part of muscles, lean the legs bent in knees on the chair or the bench, and put hands on the floor. Be wrung out, trying to hold the straight line back. The same exercise, only with legs on the floor, will help to increase the lower part of pectoral muscles. The number of approaches depends on level of training. It is better to begin with ten-minute occupations.