How to quickly train chest muscles at home?

Some people may not be used to exercising in the gym or outside. Especially for some women, they would like to do some sports at home and want to build a body of toned muscles to make their lines more beautiful. So how can they quickly exercise muscles at home? The editor has collected some methods of muscle exercise. Those in need can follow the editor to learn more.

1. Neck

(1) Stand with your feet naturally apart, cross your fingers and hold them behind your head. Use steady force to push your head forward and downward, while using your neck to provide appropriate resistance to prevent your hands from pushing your head down. Maintain this "frozen" position for 8 to 10 seconds or slightly longer, then relax.

When practicing, you should straighten your chest and stomach, and avoid hunching your back.

(2) Place your right hand on the right side of your head and push your head down to the left, while using your neck to provide appropriate resistance to prevent your hand from pushing your head down to the left. Maintain this "frozen" position for 8 to 10 seconds or slightly longer, then relax. Then change direction and practice.

When practicing, the upper body should be kept upright and not lean to one side.

2. Chest

Push-ups are a dynamic exercise. Here is a static push-up. When doing push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

3. Shoulders

Open the door and stand in the door frame with your arms hanging down and your fists loosely clenched, with the backs of your hands facing forward. Then spread your arms to the sides and press your fists against the door frame as if you want to prop it open. Keep your deltoid muscles extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, and then relax.

4. Stand or sit with your back down, hands on your hips, and stretch your latissimus dorsi muscles to both sides. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

Now that you have seen the methods of exercising muscles at home introduced by the editor above, you can try them as much as possible. Exercising muscles is not a matter of one or two days. It requires long-term persistence and maintenance. You should pay attention to the amount of exercise and also pay attention to your diet, which should be light and nutritious.