timc magazine

Now hit the gym in the comfort of your home!

by Deeksha Kumar, Wednesday, May 30, 2018

We all are turning to be fitness fanatic these days, aren’t we?  Where some people believe that their day is incomplete without going to the gym, others don’t even have the time to see gym even if they want to be physically fit. The main focus of the people these days is on getting an intensified chest. Not only men, women too are taking part in daily Chest Exercises to give themselves the perfect 36-24-36 figure.

Start your workout regime from a mild level; don’t make it too hard for your body

The chest exercises usually target the pectoralis major and the pectoralis minor muscles with the help of weight training. If you don’t have time or you are too lazy to see the gym, need not worry you can now strengthen up your chest at home. A stronger chest improves your posture, makes you less injury-prone as well as helps in the everyday routine. If you be fitness enthusiastic you can follow up these basic chest exercises to reach up that desired physique of yours:

Push-ups

Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, making it one of the most effective bodyweight exercises. It not only works your chest, but also your triceps. Push-ups can be performed in various ways.

(a). Normal push-up- Keep your hands  below your shoulders with your head, back and buttocks in a straight line. Extend your legs and pull your shoulder blades back and forth. Keep your elbows tucked in close to your body at a 90-degree angle.

(b). One-Arm Push-up- For this you need to use an inclined surface like a bench, step, table, or wall. Get yourself in the pushup position keeping one hand on the surface. Stretch your other hand tight against your lower back. Lower your body slowly until your chest nearly touches, then come up to the starting position.

(c). Decline Push-up-Kneel on floor keeping your lower body elevated. Place your hands on the floor slightly wide. Raise body in plank position with body straight and arms extended. Keep your body straight and lower your upper body to floor by bending arms. Push body up until arms are extended and come back to the starting position.

180-Degree Twisting Dumbbell Bench Press

Lay your back on a bench holding two dumbbells and arms extended over your chest. Slowly lower the dumbbells to your outer chest, then press and rotate 180 degrees as you push back up to starting position. Hold for 2 seconds and lower down your hand.


Bench Press

Hold the bar with an overhand, outside-shoulder-width grip. Your entire back should be arched. Take the bar out of the rack and squeeze the bar hard. Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin exploding your elbows outward to lock it out.


Dumbbell Floor Press

Allow your triceps to rest on the floor with your elbows close to your sides and your wrists should face each other holding the dumbbells. Press straight up,hold for a second and lower your hands.

So we have now made it easier for all the lazy bums to get the kind of chest they always wanted but were too laid back to hit the gym for it. Stay tuned for more Health and Lifestyle updates.Follow our Bollywood Magazine For Latest Bollywood News and Gossips.

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