Most people would like to have a well-defined body. They may not express that concern or even do anything about it to improve their current situation. However, they can’t help but want it, especially at certain times, like a beach party or other special occasion.
The truth is that working out is about more than just looking good. Many doctors and scientists have determined that physical activity has great benefits for humans.
Despite all this, fewer and fewer people care or deal with it. Some excuse themselves by blaming the rhythm of life. We live in such an accelerated system that you don’t have time for anything. Not even to sleep.
Others have many occupations. They are parents, professionals, they study secularly, they lead their own businesses, they have other hobbies, etc. So, the last thing they think about is exercising their body.
On the other hand, there is a group of people who have the desire to do it, do not have the circumstances, but manage to find the time and exercise in some way.
These people often have little or no information on how they should exercise. Therefore, they often do it poorly or poorly. If you feel that this is your case, don’t let the parrot go away! Your lucky day has arrived.
In this opportunity, we will be sharing with you the correct way to do exercises for specific parts of your body. For example, the pecs. How can you tone them? How can you look firm and strong pectorals? …
To find out the answers to these questions, be sure to read this short article, which will mark a before and after in your life. Will be worth.
Instructions for toning the pecs
If you have the desire to show off well-toned pecs, but don’t have the time, resources, or desire to hit the gym, you’ll always have the opportunity to work out from the comfort of your home. As another advantage, we can mention that you will do it without the need to use weights. Of course, the decision is in your hands.
How can you start? What exercises can you include in your training routine to tone your pecs and look like Superman or Wonder Woman?
The first thing you should do is push-ups. You must lie face down on the ground, taking care that the palms of the hands are aligned with the shoulders and that they are firm on the ground.
On the other hand, in relation to your legs, they should be stretched and slightly separated so that you are in a more comfortable position. Next, you should move up until your arms are fully extended and then lower back to the starting position.
When you do these push-ups, make sure your back stays straight so you can get good results. You can do about three sets of pushups of about 15 repetitions each.
Another very useful exercise is the Pull Over. This consists of lying on your back on a flat bench. Hold a bottle filled with sand, rocks, or water in each of your hands. Stretch your arms up your body and then move them all the way up behind you, over your head and back to your starting position.
To be more effective, you can do about three sets of this exercise with 10 repetitions each. This will ensure that you will have well-toned pecs in a very short time.
There are also elevated push-ups. To do them, you must place yourself in the same position as the push-ups, with your legs slightly apart and your feet resting on a bench or some other piece of furniture that is capable of supporting your own weight.
Keep your back straight and your palms flat on the floor in line with your shoulders.
Stretch your arms, so that a straight line is formed that goes from the shoulders to the feet and then lower. After this, you must repeat the same operation. It is recommended that you do about 3 sets of about 8 or 16v repetitions each. The amount will vary depending on your strength and endurance. As you master the technique, you can add repetitions so you don’t get too exhausted.
The recommendation is that you can do these exercises about three times a week. However, they cannot be consecutive days. That is, if you start on Monday, then Tuesday will be off, you work out again on Wednesday, you rest on Thursday, and you work out again on Friday. This is how you should continue the following week, starting from Monday.
Remember that you cannot abuse your body and not because you demand more of it, you will have more immediate results. On the contrary, you could injure a muscle.
But what do you need to tone pectorals?
What do you need to tone the pecs?
As you have been able to realize, to carry out this training routine that will tone your pecs, you will not need many elements. In fact, if you will, they are minimal.
Of course, you will need sportswear. Try to be as comfortable as possible so that you can perform the exercises without any hindrance.
It will also be necessary that you have a flat bench to do the exercises in which you need to be in a face-up position. That way your back won’t get hurt.
On the other hand, you must fill some plastic bottles with sand, stones or water. Preferably these bottles should have a handle so they don’t slip while you exercise. In addition, this way you will not be so aware of the grip as of executing the activity well.
To do elevated push-ups, you will need to have some furniture, be it a chair or a bench. However, it must be able to support your weight. Otherwise, it may break and cause accidents.
Also, it is important that it remains fixed, as stable as possible so that it does not slip while you do the push-ups, as this could also cause an unnecessary accident.
Some people like to work out to music, this tends to be very motivating for them. Play dynamic music that encourages you to continue when you are already exhausted and want to throw in the towel.
Always stay motivated. Don’t look in the mirror often trying to see immediate results. That will only discourage you. But what other tips should you consider?
Tips for toning pecs
Make sure that the work you do is focused on definition rather than increasing volume or strength. For example, if you will do 5 weekly exercise sessions, it is recommended that you work about 3 or 4 for the definition and toning of the pecs and only 1 or 2 to increase strength or volume.
You must place the greatest emphasis on the part of the body that you want to see toned. Increase the frequency more and more. In the same way, it is important that you include different types of modalities for each of the work sessions.
For example, if you are going to do push-ups, then you can do Pull Over. So that you can alternate the exercises and not do several of the same type in a row.
Now, it is also recommended that you include other types of activities in your training routine. For example, walking, jogging, running, swimming, or bicycling. This will help you reduce your weight, your body fat and have greater resistance. You couldn’t ask for more!
On the other hand, remember that every training routine must be accompanied by a balanced diet and be strict with yourself when following it. Do not forget that hydration is also essential. Drink plenty of water before, during and after each of your workouts.
If you follow each of these recommendations to the letter, and put them into practice, in a short time you will be able to observe very favorable results. You will show off toned and fabulous pectorals.
