Workouts for chest, dumbbell for doing at home to help strengthen, tone, setting, gain muscle volume and to improve the hand-eye coordination, as also of the breastplate, work of other muscles, such as glass, triceps, and trapezius.
To do this workout with a dumbbell that’s important to keep your wrists firm, with the scapula retracted, and the abdomen is borrowed, in addition to be aware of the limitations of the body, so as to avoid any kind of injury, such as tendonitis or bursitis, for example.
It’s best to do a health screening prior to the start of any physical activity and you have to have the guidance of a physical education teacher who has to indicate the weight of the dumbbell most appropriate for each question on an individual basis.
How to make a workout-chest
Training your chest with dumbbells at home can be done in 2 or 3 times a week for 2 to 3 sets of 10 to 15 reps, resting 1 minute between sets. The ideal thing is to pick 2-3 exercises per workout.
Before you start your workout you should do a warm-up to improve the performance of a muscle, activate the blood circulation, and prevent injury. A good warm-up is to move the arm several times, up and down, and from side to side in a rapid pace.
Some of the options for the exercises to do with a workout for the chest in the house are:
1. Cross straight
The crucifix and the rectum is a great exercise for the chest because it allows you to strengthen and develop the muscles of the chest, in addition to the shoulders and the arms.
How to do: lie on the floor with your face up. Bend your knees slightly, and with the sole of his foot against the floor. With her arms stretched out to the side of the body, and at the height of the shoulders, will hold the dumbbells with your palms facing in.
The abdomen, contracted, lift your arms, elbows, knees slightly bent, keeping your wrists straight, push the dumbbells up, as if he was touching a dumbbell in each other. Lower your arms straight, until your elbows are close to the ground. It is important to exhale when you lift your arm, and inspire us to lower our arms.
2. The bench press upright
In the bench press, upright is a good option to exercise the pectoral to the strengthening of the definition of the muscles, the pectoralis major, glass, and triceps.
How to do: lie on the floor with your face up and your legs straight. With his arms folded on the side of the body, and at the height of the shoulders, will hold the dumbbells with the palms of the hands facing forward. The abdomen, contracted, lift your arms, pressing the dumbbell directly above your chest with your elbows slightly bent, keeping your wrists straight. Lower the arms with the elbows bent until they touch the ground.
3. Development
Exercise with a dumbbell allows you to strengthen and build the muscle chest top, deltoids, triceps, and traps, making it a good option for individuals who wish to show signs of hypertrophy of this muscle.
How to do it: sit on a bench or chair and place the weights in a way that your upper arm and forearm should form an angle of 90 degrees. It is important that the palms of your hands are facing forward, your back is always straight, and her abdomen contracted. Raise the weight to be with her arms stretched out, and then return to the starting position.
4. Fly straight
Fly right is a exercise for the chest, which is working on the definition and strengthening of the pectoralis major, the muscles, triceps, and deltoids. In addition, this exercise works on their hand-eye coordination.
How to do: lie on the floor with your face up and your legs straight. With his arms folded on the side of the body, and at the height of the shoulders, will hold the dumbbells with the palms of the hands facing forward. The abdomen, contracted, lift your arms, pressing the dumbbell and turn the hands to lie above the chest. Keep your elbows slightly bent and your wrists straight. Lower the arms with the elbows bent until they touch the ground.
5. Pullover
The pullover is an exercise that could also be included in the plan of training the chest is in the home with a halter , as it promotes the strengthening of the pectoralis major muscle, in addition to their work at the same time, the big muscle-up back.
How to do it: lie on a bench or two chairs to the back to be backed up, and you keep your feet firmly on the ground. Then, hold the dumbbell above your head with your arms extended down the back of my head as much as you can, and return to the starting position.
What do you do after a workout
After a workout your chest with dumbbells is it important to do stretches to relax the muscles, reduce muscle tension, improve blood flow and circulation, to prevent wear and tear on your muscles and joints, as well as improving posture and balance.
Some of the options of a stretch include the following:
1. Stretch at the wall
The extension to the wall allows you to stretch the pectoralis major, the anterior part of the glass and the biceps.
How to do: stand, move from the front to the wall, and lifting one arm up to shoulder height, the palm of one hand against the wall. Make a rolling motion of the body to the outside, in the opposite direction to the arm, and hold the position for 30 to 60 seconds. Repeat with the other arm.
2. Morning walk
The stretching of the foot, lengthens the muscles, pectoralis major and deltoid.
How to do: stand with your feet aligned with your hips, relax your shoulders and down your abdomen, keeping your back straight. Stretch your arms behind your back and interlace your fingers. Raise your arms high up as much as you can, in order to decrease the shoulder. Hold this position for 30 to 40 seconds.
