Minggu, 04 Mei 2014
For men who work
out, the chest muscles are a group that should never be neglected. A
muscular body without a matching muscular chest will look uneven and out
of place. For women who work out, chest muscles are still important
because strong chest muscles will aid in performing everyday tasks. Most
muscles groups--such as the thighs, calves, arms, and abs--have
numerous exercises that can be performed without the need for weight,
but many people think that working out the chest requires a trip to the
gym. Learning how to work out chest muscles without weights is easy and
simply a matter of knowledge.
Method 1 of 3: Beginner Chest Workouts
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1Perform knee pushups. Kneel down on the floor on both knees and place your hands on the ground in front of you. Walk your hands forward until you feel the weight of your upper body on your arms. Straighten your back so that your knees and your shoulders create a straight, rigid line and bend your knees so your feet are in the air. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again. -
2Perform basic pushups. Get into the position used for knee pushups, but instead, straighten out your knees. Instead of resting your knees on the floor, use your feet as the contact point with the ground. Straighten your back so that your feet and your shoulders create a straight, rigid line. Each hand should be on the floor directly under their respective shoulders. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again.
Method 2 of 3: Intermediate Chest Workouts
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1Perform elevated pushups. Find a sturdy chair that won't slide across the ground and is able to hold your weight. Place the chair up against the wall for extra stability. Get into a pushup position but place your feet on the chair rather than on the ground. Straighten your back so that your feet and your shoulders create a horizontal line parallel with the floor. One repetition consists of bending your arms down to a 90 degree angle and straightening them out again. -
2Perform reptile pushups. In a standard pushup position, raise your right knee up until it touches your right elbow. In this position, bend your arms to a 90 degree angle and then straighten them out again. Straighten out your right leg back to normal position. Repeat the same motion with your left leg. By lifting a leg before performing a pushup, you shift more weight onto each arm in each repetition, which helps to build chest muscle quicker. A repetition counts as 2 pushups, 1 on each side. -
3Perform dips. Find 2 chairs of the same type and make sure that they are extremely stable and sturdy. Position them so they are back-to-back, then separate them until they are shoulder-width apart. Put 1 hand on each chair, hold yourself straight up, then bend your knees so that your feet aren't touching the floor. Lower yourself until your arms are at a 90 degree angle, then raise yourself up until your arms are straight again. This counts as 1 repetition.- Dips are a great way to work out the inner chest muscles, which are often under-exercised with pushups.
Method 3 of 3: Advanced Chest Workouts
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1Perform backpack pushups. When normal pushups and pushup variations begin to grow too easy, your body will stop benefiting from the exercises. You will need to increase the weight and stress of the pushups, and one great way to do that is to wear a backpack. Perform any of the above pushup variations while wearing a backpack. Feel free to change the amount of weight inside the backpack to suit your needs. -
2Perform backpack dips. When normal dips become too easy, they'll stop building chest muscles and start building chest endurance. In order to continue building muscle, you will need to increase the weight and stress of the dips. Wearing a backpack is a simple and easy way to do that, and you'll be able to easily add or subtract weight from inside the backpack to suit your needs.
Warnings
- When using a backpack or any other source of extra weight in a workout, always start with as little weight as possible. For a backpack, this means starting with an empty backpack. If you underestimate the difficulty and start out with too much weight, you may not be able to handle the pressure, resulting in injured or torn muscles.
Sumber
http://www.wikihow.com/Work-out-Chest-Muscles-Without-Weights
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