Some bodybuilders have doubts about how to exercise chest muscles at home. There are not many exercise equipment, so there is no need to be complicated. When you can't go to the gym and want to exercise at home, try exercising with your bare hands.
If unarmed exercise is in place, it can also give us a good stimulating effect. Of course, you should concentrate on exercise and keep practicing, so that we can achieve the expected goal.
So, what is the best way for us to exercise at home? I'll introduce you to a set of classic exercises at home to help you get good exercise results.
First, regular push-ups
First of all, warm up before starting exercise, and then start to enter formal exercise. This prelude to warm-up exercise is very important and cannot be ignored.
We can prepare a yoga mat for ourselves before practice, and then exercise with our bare hands on it.
The first exercise is the push-ups we often do, which can help you effectively stimulate the pectoralis major and give our chest a good exercise effect.
When practicing, support your feet upright on the ground, support your hands upright on the ground, and then do prone exercises.
After lying prone, don't fully recover when you resume your movements, and don't completely lock your elbows.
Second, extensive prone exercises.
Next, we need to use a wider distance to exercise, mainly for the outside of our pectoralis major.
When practicing, open your hands to the maximum extent, keep your body straight, and support the ground with your toes.
When exercising, you should pay attention to the stretching of the pectoral muscles and focus on the pectoral muscles.
Third, kneeling posture and prone movement.
The third action is to exercise in a kneeling position. When practicing, put your feet together, kneel on the yoga mat, then put your hands on the ground and straighten your upper body to practice prone chest muscles.
Fourth, upward oblique prone movement.
This action is mainly to exercise our upper chest muscles. When practicing, you can lean your hands on the stool or on the table, as long as you can tilt your body.
When practicing, try to keep your chest close to the support and feel the stimulation of your chest muscles.
When exercising, keep your body upright, don't stoop, and keep the correct posture.
Exercise: four movements, four groups for each movement, each group 10~ 15 times.
After exercise, you should stretch your chest to improve muscle flexibility.
Exercise with bare hands is still an initial exercise suitable for beginners. When we practice for a period of time, if we want to further improve, we can increase the difficulty of exercise, which can further stimulate muscles and help the exercise effect to be effectively improved.