Качать грудные мышцы в домашних условиях: Как накачать грудные мышцы в домашних условиях: лучшие упражнения

Как накачать грудные мышцы в домашних условиях без тренажеров 3534 Просмотров 0

Всем нам знакома ситуация, когда рабочий график и другие обстоятельства не оставляют ни единого шанса на то, чтобы посетить тренажерный зал. И тогда возникает логичный вопрос «Как накачать грудные мышцы в домашних условиях? Реально ли это?» Да, это реально. При этом не нужно каждый вечер убиваться в спортзале. Выполняйте упражнения перед тем, как отправиться на прогулки или сразу после того, как вернулись с работы. Это легко и удобно!Как накачать грудные мышцы в домашних условиях? Простой и эффективный комплекс упражнений

Накачать грудные мышцы в домашних условиях без тренажеров? Это возможно!

Считаете, что качественно прокачать грудные мышцы без огромного количества утяжелителей, штанг и гантелей невозможно? Зря. Можно иметь хорошую форму, не захламляя при этом квартиру огромным количеством оборудования. Все что вам понадобится для этой тренировки – достаточно свободного места.

Делайте калистеникe!

Калистеника — методика физической тренировки, в которой используются упражнения с преодолением веса тела тренирующегося. «Калистеника» включает в себя выполнение различных упражнений на уличных спортплощадках, а именно на следующих снарядах: перекладина, параллельные брусья, шведская стенка, рукоход и т. д., или вообще без их использования (на земле).

Основной акцент делается на работу, подразумевающую преодоление веса собственного тела, выполняющееся для воспитания силовых способностей. Люди, увлекающиеся такими тренировками, называют себя по-разному: воркаутеры, уличные (дворовые) спортсмены и пр.

Калистеника – это не только легкие утренние упражнения, это упражнения без дополнительного оборудования, которые позволяют увеличить силу, гибкость и укрепить мышечный корсет. Большинство упражнений состоят из подтягиваний, отжиманий, прыжков. При этом в качестве утяжелителя выступает ваш собственный вес. Такой вариант тренировки подойдет как девушкам, так и парням.

ТОП 5 лучших упражнений для груди дома!

Преимущества калистеники для грудных мышц!

Итак, мы определились, что калистеника – один из способов, как накачать грудь дома и без тренажеров. В чем же преимущества данного типа тренировки?

1. Возможность выполнять упражнения без дополнительного оборудования

Нет необходимости тратиться на дорогое спортивное оборудование. Конечно, всегда есть варианты удачных капиталовложений. Если вы хотите вывести отжимания для грудных мышц на качественно новый уровень, то стоит приобрести специальные упоры. Стоят они совсем немного, но позволят вам выполнять все возможные варианты отжиманий с максимальной эффективностью.

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2.  Тренироваться можно где угодно

Возможность тренироваться в любом месте и в любое время – это прекрасно. Вы избавляете себя от хлопотпо поиску подходящего тренажерного зала и приобретаете возможность быть в форме всегда и везде.

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3. Одновременная накачка нескольких мышечных групп

Для любого бодибилдера возможность одновременно задействовать несколько мышечных групп – большой плюс. Во время отжиманий, как правило, нагрузка идет не только на грудные мышцы, но и, например, на трицепсы. Также активно работают мышцы кора. Получается, что для того, чтобы накачать грудные мышцы, пресс и трицепсы, вам достаточно просто отжиматься.

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4.  Свободная тренировка

Отработав технику выполнения базовых упражнений, впоследствии вы сможете модифицировать их для того, что добиться поставленных целей. Постоянно изменяя комплекс упражнений, вы добьетесь лучшего результата. Вряд ли это произойдет быстро, но разнообразие – ключ к тому, чтобы не заскучать и не бросить упражнения.

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5. Нет оправданий для пропуска тренировки

Вы можете тренироваться в любое время, в любом месте, вам не нужно никакое дополнительное оборудование, то нет никаких оправданий пропускам. Невозможность оправдать свою лень – отличная мотивация.

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Чего стоит избегать при тренировке в домашних условиях

1. Перетренированность

Не изнуряйте себя бесчисленными подходами. Больше не значит лучше. Отрабатывайте технику выполнения упражнения, уменьшайте время отдыха между подходами. Но не пытайтесь тренироваться по несколько часов каждый день. Восстановление – важный этап роста мышц. Не давая организму времени на восстановление, вы не только не нарастите никакой мышечной массы, но и очень скоро забросите тренировки из-за постоянного чувства усталости и даже болезни.

2. Излишний поворот плеч

Распространенная ошибка тех, кто собирается накачать грудь отжиманиями. Не нужно позволять локтям сильно уходить в сторону, так большая часть нагрузки переходит на руки, а не на грудные мышцы. Кроме того, это может привести к травмам.

3. Избегание тренировки на грудные мышцы

Никогда не пренебрегайте упражнениями, направленными на верхнюю часть груди. Это ключ к гармоничной и красивой форме. Если вы не хотите выглядеть непропорционально и смешно, то старайтесь выдерживать баланс и выполнять упражнения на все группы мышц.

4.  Если беретесь, делайте на отлично

В каждом тренажерном зале найдется хотя бы один человек, который тренируется так, словно опаздывает на поезд. К сожалению, делая упор на скорость, вы забываете о технике и часто движение обрывается на середине. Лучше выполнить 10 повторений, но с максимальной амплитудой, хорошо прочувствовать работу каждой мышцы.

Пришло время выяснить, как накачать грудные мышцы дома

Теперь, когда мы узнали основные правила, как накачать грудные мышцы в домашних условиях без тренажеров, пора переходить непосредственно к самим упражнениям.

1. Отжимания от пола с наклоном вперед

Техника выполнения упражнения:

• Скорее всего вам известно классическое положение для отжиманий. Однако в данном случае вам понадобится кровать или стул,
• Поставьте ступни на кровать или стул, руками упритесь в пол.
• Тело должно находится под углом 15-45 градусов, не больше. Во время отжиманий, не двигайте ногами, так как это может снизить нагрузку на грудные мышцы.
• Ваша цель: 4 подхода по 10 повторений в каждом. В первый раз может не получиться, сделайте максимально возможное количество подходов и постепенно увеличивайте их число.

Преимущества:

• Работают мышцы верхней части груди.
• В зависимости от ширины постановки рук задействованы мышцы корпуса.

2. Отжимания от лавки

Техника выполнения упражнения:

• В противовес предыдущему упражнению, данный вариант нацелен на мышцы нижней части груди.
• Упритесь руками о кровать или стул.
• Данный вариант упражнения частично снимает нагрузку с плеч, позволяя сделать акцент на мышцах нижней части груди.
• Цель: 20 повторений. Если вы не готовы, не пытайтесь сделать все 20. Начните с 10 и постепенно увеличивайте количество повторений. Достаточно сделать 1 подход.

Преимущества:

• Работают мышцы нижней части груди, меньшая нагрузка на плечи.
• Задействованы мышцы средней части корпуса.

3. Отжимания на грудь с широкой постановкой рук

Техника выполнения упражнения:

• Встаньте в исходное положение классических отжиманий, однако руки расставьте значительно шире плеч.
• На вдохе опускайтесь максимально низко.
• На выдохе отталкивайтесь руками от пола, возвращайтесь в исходное положение.
• Остановитесь в верхней точке на пару секунд и повторите.

Преимущества:

• Хорошая нагрузка на плечи.
• Задействованы все мышцы груди.

4. Отжимания с узкой постановкой рук

Техника выполнения упражнения:

• В данном варианте упражнения ладони располагаются под грудью.
• Чем ближе ладони друг к другу, тем больше нагрузка на кисти.
• Приняв исходное положение, медленно опуститесь максимально низко к полу. Следите за тем, чтобы локти не уходили в сторону.
• Дышите так же, как и при отжиманиях с широкой постановкой рук.

Преимущества:

• Задействованы бицепсы и трицепсы
• Нагрузка на среднюю часть мышц груди.

5. Отжимания от пола на одной ноге

Техника выполнения упражнения:

• Это практически то же самое, что и классические отжимания, с небольшой модификацией.
• Встаньте в положение классических отжиманий. Приподнимите одну ногу вверх и, опираясь только на одну ногу, медленно опуститесь вниз.
• Не забывайте правильно дышать.
• Сделайте 10 повторений, смените ногу и сделайте еще 10.

Преимущества:

• Так как при таком положении достаточно сложно держать равновесие, активно работают мышцы пресса.
• Кроме того задействованы мышцы бедра и икры.

Теперь вы знаете, как накачать грудные мышцы отжиманиями. Главное, следите за техникой выполнения упражнения, так как даже небольшое отклонение может привести к серьезным травмам. Помните, безопасность превыше всего!

Источник: https://constructmuscles.com/chest-workout-at-home/

90000 Pumping of pectoral muscles at home 90001 90002 What first do beginners do when they come togym? Make a bench press. For some reason, there was a stereotype that it is the bench press lying that is an exercise that shows the real power of a person. Although he develops only the upper humeral girdle, pectoral muscles and triceps. 90003 90002 Beginning bodybuilders believe that without itit is impossible to develop voluminous pectoral muscles. This can be disagreed, although, of course, it is desirable to add the bench press to the training program.90003 90002 Not everyone has the opportunity to train the nursingmuscles in the hall: someone does not have enough time, others can not allocate money for training. After reading this article, you will understand that the pumping of pectoral muscles is possible at home. Try all the exercises below, and make up your own training complex, which will help you to make the muscles of the chest wider and more spacious without leaving home. 90003 90008 What exercises can I do at home? 90009 90002 Of course, much depends on thatsports equipment that you have at home.If you have at least a couple of dumbbells and a bench, you can do a huge amount of exercise on the chest. Not having anything, it is possible to pumping pectoral muscles with push-ups from the floor. 90003 90002 If all the same, the necessary minimum of theseshells you have, you can perform bench press dumbbell and wiring, which are an effective way to increase the muscles of the chest. Let’s consider each of the exercises in more detail, as well as the correct technique for their implementation.90003 90008 Press of dumbbells 90009 90002 This exercise is performed both in the hall and intime home exercises. The pumping of the pectoral muscles without such a press is simply impossible. To perform it, as already mentioned above, you will need two dumbbells and a bench. If you do not have a special bench, then it is better to purchase this sports equipment, which will always come in handy. But if you do not want to spend money on it, then you can use an ordinary shop, if there is one. 90003 90002 In case of using a self-made bench, consider that it should not stand unsteady, otherwise the performance of exercises on it can end sadly.90003 90002 So, you set up a bench and prepared dumbbells. Next, take their hands and lie down along. Straighten your arms in this way, as if holding a barbell. This will be the starting position. 90003 90002 Begin slowly to lower the dumbbells to the leveland, as soon as they touch it, immediately, with an intense movement upward, squeeze them. That is, down dumbbells should fall slowly, and upward climb much more quickly. 90003 90002 In order to observe the correct technique, do notchase after a large weight of dumbbells.You should be enough for 10-12 repetitions in 3-4 approaches. At the moment of movement down, try to lower your arms along the lateral trajectory, otherwise you will have triceps working, and the pumping of the pectoral muscles will be reduced to zero. 90003 90008 Change the angle of inclination 90009 90002 The key to success in building muscle isconstant shock of the body with new loads that will stimulate the release of testosterone and faster protein synthesis for the construction of new muscle fibers.90003 90002 Do not constantly perform bench presses only ona bench that will be parallel to the floor. If you have the opportunity, change the angle. Than it will be more in relation to a floor, the more loading will move on the top humeral belt more strongly. If the angle is reduced, the pumping of the lower pectoral muscles will be effective. 90003 90002 In case you use a self-made bench, under it you can put several books on one side and, thus, you change the working angle of the slope. 90003 90008 Dumbbell lying down 90009 90002 Developing your chest muscles, you can not do withoutsuch an exercise as the construction of dumbbells.With this exercise, the pumping of the pectoral muscles will go faster, since it promotes the maximum stretching of the muscle fascia. Due to this, the muscles will grow even faster. 90003 90002 Accept the starting position, as in the previous exercise. But in this case, the dumbbells must be lowered not in a straight line. Hands must move along a circular axis. 90003 90002 Imagine what you want to pat and for thatyou need to make a big swing from behind. Tear off the scapula at the time of lowering of hands, then in the same way return to the starting position.You will feel how much your pectoral muscles will stretch. «The time of one repetition should not be less than 4 seconds,» as the famous athlete Ronnie Coleman said, who is the multiple champion of various bodybuilding competitions. 90003 90002 It will be enough to make 2-3 approaches for the maximum number of times, which should fluctuate within 10-15 repetitions. 90003 90008 Pushups 90009 90002 Do not underestimate the role of push-ups, withoutwhich pumping pectoral muscles at home will not be so effective.Usually in gyms this exercise is not done because of the abundance of various sports equipment and simulators that perfectly replace it. 90003 90002 But home push-ups from the floor — this is an effective tool for developing the muscles of the chest. It can be performed both without additional weight and weighting. 90003 90002 The starting position is the point of lying. Put your hands in the palm of your hand, the grip is wider than your shoulders. Note that the further you spread on the sides of the hand, the more pectoral muscles will be included in the work.However, you should not place your hands completely, otherwise you will not be able to do it once, and there will also be a high probability of damage to the shoulder joints or muscle fibers. 90003 90008 Keep your muscles tight all the time 90009 90002 It is necessary to go down until, between the floor andYour chest will not reach a distance of 1-2 cm. Do not completely fall to the floor, as there will be a great temptation to relax and «lie down to rest». 90003 90002 If you press easily more than 20-30 times, thenit is worth taking care of weighting.It can be like books hidden in a backpack, and dumbbells or a pancake, if they are securely fixed on the back. Four approaches for this exercise will be just right. 90003 90008 Working with rubber or a tourniquet 90009 90002 Considering exercises for pumping the nursingmuscles, it is worth mentioning and working with rubber or a tourniquet. Rubber of the correct length and good elasticity also allow you to effectively develop pectoral muscles and it is universal, since with it you can do almost any exercise.90003 90002 For example, pumping the pectoral muscles in the gym means doing crossover. You can make them at home. How? 90003 90002 You will need two rubber or plaits. If the door frame is wide enough, then from above on both corners fix one end of the bundle. In another case, try to fix the tows at one level in the opposite walls of the room (you can use a cabinet and other furniture). 90003 90002 At the other ends of the projectiles, make loops andtake them with your hands. On the circular axis, keep your hands out until the palms touch each other.Then slowly pull your hands back to a comfortable position. Repeat this 15-20 times, depending on your physical shape, as well as the tension force of the bun 90003.90000 How to pump the pectoral muscles at home? 90001 90002 It is not only all girls who try to inflict breasts, but also the representatives of the stronger sex. After all, the developed and relief muscles of the breast attract the admiring glances of women. But, what if, due to some circumstances, you do not have the opportunity to train in the hall? How to pump the pectoral muscles at home without training apparatus and barbells? Can I pump up my breasts with push-ups? This is exactly what will be discussed later.90003 90004 Pectoral muscles training at home 90005 90002 So, if you absolutely do not have the opportunity to visit the gym on a regular basis, then your only chance is to pump up the pectoral muscles of the house — to train at home. Training of the pectoral muscles at home is the only alternative to the gym. Of course, it is worthwhile to understand that it is unlikely that you will be able to quickly, and, in general, pump up the nurses, as in the great and unique Arnold. But, nevertheless, it is quite possible to significantly increase the size of your pectoral muscles, make them more embossed and attractive.In any case, your nursing will be much in better shape than your untrained friends. 90003 90002 Typically, home workouts are almost completely lack of sports equipment. But, in order to train the pectoral muscles at home to be most effective, you will need only two heavy dumbbells with variable weight and a little free space to perform push-ups from the floor and other exercises for the chest. If possible, I recommend buying a bench for bench press. Only a set of exercises for nurses at home, provided below, will give the maximum result.90003 90004 Can I pump up my breasts with push-ups? 90005 90002 Many beginners ask questions about whether it is possible to pump the chest with push-ups from the floor. The reality is that it is possible to pump the pectoral muscles with push-ups from the floor, but in the gym you would have achieved far more significant results in this regard. After all, for the constant growth of muscle strength and mass, a progression of the load is necessary. In the gym you can not only perform much more exercises for the nurses, but also gradually increase the working weight in the bench press and other exercises for the chest.90003 90002 Pressing off the floor is how to do bench press lying on the contrary, only with its own weight. Of course, you can push back with weight on the back, but your possibilities in terms of progression of the load are significantly limited. You can increase the number of push-ups from the floor, the number of approaches, complicate the technique of performing push-ups from the floor and so on. But, how are you going to increase the working weight, as in bench press? That’s why it’s not so easy to pump pectoral muscles with push-ups.90003 90002 Nevertheless, if you do not plan to win the title «Mr. Universe» this year, then you will be satisfied with the potentially achieved result. After all, even by training the pectoral muscles at home, you will build a wider, stronger and more impressive chest than your friends, who preferred not to strain on this matter. 90003 90018 How to pump the pectoral muscles at home? 90019 90002 It’s time to go directly to the main question: how to pump the pectoral muscles at home? As mentioned above, in order to pump the chest at home you need somewhere to get or buy collapsible dumbbells.The greater the maximum weight of the dumbbell, the better. 90003 90002 Start with a weight with which you can perform 8-12 repetitions. As the strength of your muscles grows, you must also gradually increase the weight of the dumbbells. When you can do all the 12 repetitions without effort, increase the weight of the dumbbells so that you stay within your corridor of repetitions. That is, can make more than 12 repetitions — the weight is too light. Have made less than 6-8 repetitions — until the weight is too heavy for you.90003 90002 The optimal frequency of breast training at home — once in 2-3 days, not more than twice a week. Muscles need time to recover. If you feel pain in the muscles after the previous workout — rest still 1-2 days. Remember that in training we just destroy our muscles, give them an incentive to grow. Muscles also grow during rest between training. 90003 90002 In addition, to pump up muscles is not enough just to train properly. It is also necessary to eat right. Give the muscles an incentive to grow, provide all the necessary nutrients, a full sleep and you will be happy.90003 90004 Complex exercises for breast at home 90005 90030 90031 Push-ups from the floor wide grip 2-4 × 15-30 90032 90031 Dumbbell bench press lying 2-4 × 8-12 90032 90031 Dumbbell laying laying 2-4 × 8-12 90032 90037 90002 The above complex of exercises for nursing infants is great not only for men, but also for girls who want to tighten their breasts. Men can complicate the technique of push-ups from the floor, doing push-ups with cotton, with extra weight, etc. Women, on the other hand, can perform push-ups from their knees.I wish good luck and the soonest achievement of the goal! 90003 .90000 Pumping of pectoral muscles at home 90001 90002 What first do beginners do when they come togym? Make a bench press. For some reason, there was a stereotype that it is the bench press lying that is an exercise that shows the real power of a person. Although he develops only the upper humeral girdle, pectoral muscles and triceps. 90003 90002 Beginning bodybuilders believe that without itit is impossible to develop voluminous pectoral muscles. This can be disagreed, although, of course, it is desirable to add the bench press to the training program.90003 90002 Not everyone has the opportunity to train the nursingmuscles in the hall: someone does not have enough time, others can not allocate money for training. After reading this article, you will understand that the pumping of pectoral muscles is possible at home. Try all the exercises below, and make up your own training complex, which will help you to make the muscles of the chest wider and more spacious without leaving home. 90003 90008 What exercises can I do at home? 90009 90002 Of course, much depends on thatsports equipment that you have at home.If you have at least a couple of dumbbells and a bench, you can do a huge amount of exercise on the chest. Not having anything, it is possible to pumping pectoral muscles with push-ups from the floor. 90003 90002 If all the same the necessary minimum of theseshells you have, you can perform bench press dumbbell and wiring, which are an effective way to increase the muscles of the chest. Let’s consider each of the exercises in more detail, as well as the correct technique for their implementation.90003 90008 Press of dumbbells 90009 90002 This exercise is performed both in the hall and intime home exercises. The pumping of the pectoral muscles without such a press is simply impossible. To perform it, as already mentioned above, you will need two dumbbells and a bench. If you do not have a special bench, then it is better to purchase this sports equipment, which will always come in handy. But if you do not want to spend money on it, then you can use an ordinary shop, if there is one. 90003 90002 In case of using a self-made bench, consider that it should not stand unsteady, otherwise the performance of exercises on it can end sadly.90003 90002 So, you set up a bench and prepared dumbbells. Next, take their hands and lie down along. Straighten your arms in this way, as if holding a barbell. This will be the starting position. 90003 90002 Begin slowly to lower the dumbbells to the leveland, as soon as they touch it, immediately, with an intense movement upward, squeeze them. That is, down dumbbells should fall slowly, and upward climb much more quickly. 90003 90002 In order to observe the correct technique, do notchase after a large weight of dumbbells.You should be enough for 10-12 repetitions i 90003.90000 Pumping of pectoral muscles at home 90001 90002 What first do beginners do when they come togym? Make a bench press. For some reason, there was a stereotype that it is the bench press lying that is an exercise that shows the real power of a person. Although he develops only the upper humeral girdle, pectoral muscles and triceps. 90003 90002 Beginning bodybuilders believe that without itit is impossible to develop voluminous pectoral muscles. This can be disagreed, although, of course, it is desirable to add the bench press to the training program.90003 90002 Not everyone has the opportunity to train the nursingmuscles in the hall: someone does not have enough time, others can not allocate money for training. After reading this article, you will understand that the pumping of pectoral muscles is possible at home. Try all the exercises below, and make up your own training complex, which will help you to make the muscles of the chest wider and more spacious without leaving home. 90003 90008 What exercises can I do at home? 90009 90002 Of course, much depends on thatsports equipment that you have at home.If you have at least a couple of dumbbells and a bench, you can do a huge amount of exercise on the chest. Not having anything, it is possible to pumping pectoral muscles with push-ups from the floor. 90003 90002 If all the same the necessary minimum of theseshells you have, you can perform bench press dumbbell and wiring, which are an effective way to increase the muscles of the chest. Let’s consider each of the exercises in more detail, as well as the correct technique for their implementation.90003 90008 Press of dumbbells 90009 90002 This exercise is performed both in the hall and intime home exercises. The pumping of the pectoral muscles without such a press is simply impossible. To perform it, as already mentioned above, you will need two dumbbells and a bench. If you do not have a special bench, then it is better to purchase this sports equipment, which will always come in handy. But if you do not want to spend money on it, then you can use an ordinary shop, if there is one. 90003 90002 In case of using a self-made bench, consider that it should not stand unsteady, otherwise the performance of exercises on it can end sadly.90003 90002 So, you set up a bench and prepared dumbbells. Next, take their hands and lie down along. Straighten your arms in this way, as if holding a barbell. This will be the starting position. 90003 90002 Begin slowly to lower the dumbbells to the leveland, as soon as they touch it, immediately, with an intense movement upward, squeeze them. That is, down dumbbells should fall slowly, and upward climb much more quickly. 90003 90002 In order to observe the correct technique, do notchase after a large weight of dumbbells.You should be enough for 10-12 repetitions in 3-4 approaches. At the moment of movement down, try to lower your arms along the lateral trajectory, otherwise you will have triceps working, and the pumping of the pectoral muscles will be reduced to zero. 90003 90008 Change the angle of inclination 90009 90002 The key to success in building muscle isconstant shock of the body with new loads that will stimulate the release of testosterone and faster protein synthesis for the construction of new muscle fibers.90003 90002 Do not constantly perform bench presses only ona bench that will be parallel to the floor. If you have the opportunity, change the angle. Than it will be more in relation to a floor, the more loading will move on the top humeral belt more strongly. If the angle is reduced, the pumping of the lower pectoral muscles will be effective. 90003 90002 In case you use a self-made bench, under it you can put several books on one side and, thus, you change the working angle of the slope. 90003 90008 Dumbbell lying down 90009 90002 Developing your chest muscles, you can not do withoutsuch an exercise as the construction of dumbbells.With this exercise, the pumping of the pectoral muscles will go faster, since it promotes the maximum stretching of the muscle fascia. Due to this, the muscles will grow even faster. 90003 90002 Accept the starting position, as in the previous exercise. But in this case, the dumbbells must be lowered not in a straight line. Hands must move along a circular axis. 90003 90002 Imagine what you want to pat and for thatyou need to make a big swing from behind. Tear off the scapula at the time of lowering of hands, then in the same way return to the starting position.You will feel how much your pectoral muscles will stretch. «The time of one repetition should not be less than 4 seconds,» as the famous athlete Ronnie Coleman said, who is the multiple champion of various bodybuilding competitions. 90003 90002 It will be enough to make 2-3 approaches for the maximum number of times, which should fluctuate within 10-15 repetitions. 90003 90008 Pushups 90009 90002 Do not underestimate the role of push-ups, withoutwhich pumping pectoral muscles at home will not be so effective.Usually in gyms this exercise is not done because of the abundance of various sports equipment and simulators that perfectly replace it. 90003 90002 But home push-ups from the floor — this is an effective tool for developing the muscles of the chest. It can be performed both without additional weight and weighting. 90003 90002 The starting position is the point of lying.Put your hands in the palm of your hand, the grip is wider than your shoulders. Note that the further you spread on the sides of the hand, the more pectoral muscles will be included in the work.However, you should not place your hands completely, otherwise you will not be able to do it once, and there will also be a high probability of damage to the shoulder joints or muscle fibers. 90003 90008 Keep your muscles tight all the time 90009 90002 It is necessary to go down until, between the floor andYour chest will not reach a distance of 1-2 cm. Do not completely fall to the floor, as there will be a great temptation to relax and «lie down to rest». 90003 90002 If you press easily more than 20-30 times, thenit is worth taking care of weighting.It can be like books hidden in a backpack, and dumbbells or a pancake, 90003.