You do not have the time or the condition to go to the Gym where you can just practice the gym at home and also want to have beautiful chest like people do? Try to apply the muscle by pushing the ground, ensuring that within 8 weeks you will see the difference right away.

Gym training at home often has the disadvantage of lack of equipment as well as lack of specific instructors, so often results in slower training than others, or sometimes as a result. Not as we expected.

And at the gym at home, your breasts often develop unevenly or not as thick as you might expect, despite having done a lot of different things. Although weight training will produce results faster but more effectively, it is not that the Bodyweight exercises do not work, and most of the gym members at home use more bodyweight. half.

And today we will apply a chest compressing exercise at home for eight weeks to help you own a square chest thick and big no less than you go to practice in the gym.

Guide to inhale the chest at home will last for 8 weeks and divided into 3 stages as follows:

Stage 1: Building durability

Stage 2: Strengthening

Stage 3: Promote your hard work

This method of squeezing the chest muscles will apply many variants of the basic aspiration to help affect the entire chest area as we do not lose weight at all. If you do not know how to breathe the ground, then see the basic breathing tips first.

Exercise week 1 + 2

This is the first phase of this exercise, you will do 2-3 days per week in order, after practice should have a day in the middle. Each exercise will perform 3 innings, each in 10-15 runs and a break between 30-60 seconds.

If you can not complete the required number of requests, do as much effort as you can.
A. Inhalation - Wide Push Up

First you place the arms wider than the shoulders, close two legs. Shoulder, back, straight leg.

Performing push ups as usual, holding down one second at the bottom and inhaling when down. Breathe out.
B. Alternating Shuffe Push Up

You enter the basic ground.

"Step" the left hand to the front then do push the ground. Then back to the old place.

"Step" right to right and do the same.

Repeat the operation repeatedly.

C. Diamond Push Up

Place two hands in the middle just below the chest, thumb and thumb to make a diamond shape and perform a push in this position. chest

Training week 3 - 6

This week we still practice two days a week and make another union is four innings and one minute break between the half. Try to complete 10-15 loops each or more if you still can. Also be prepared a piece of wood about 10-20cm high or use the stairs set also.

A - One Arm in Box Push Up - Take one hand on the podium

Basic aspiration, only one of the two hands will be placed on the piece of wood we have prepared.

B - Cross Over box Push Up

Similar to the second one at week 1, the only difference is that you get a middle platform.

C - Hands on box Diamond Push Up - Inhale the diamond on the podium

As in No. 3 at week 1, there are more woods under 2 hands.

**D - Dynamic Box Push Up - I inhale the diamonds
**
Posture like the C after a push of the land you once you two hands to the two sides and continue to perform the push the ground, alternating two consecutive movements.

Training week 7 - 8

After 2 weeks of practicing chest compressions at home, if you increase the number of times higher than the prescribed, you are really ready to practice this week.

At this late stage, you will need to mobilize all the strength you have to workout with the least amount of time off. Repeat the 4 steps of the second stage, but you will do 4 consecutive non-rest periods (10-15 times each) then rest for 1 minute and repeat as many rounds as possible.

Keep practicing for 2 days, but spend 3 consecutive days of rest between two exercises to allow enough muscle to rest, attention combined with a good bodybuilding diet, including high protein foods, good fat and carb to get the best muscle and muscle growth. If you do not have enough time to eat, you can use Whey Protein Supplements to support you.