How to Develop, Tighten and Firm Your Chest

The pectorals is one area that men and women would like to develop. If your sick of having no pectorals or chest muscles or you want to transform the "moobs" or man boobs then these exercises below will definitely tighten, firm and develop your chest muscles. Developing your chest helps to hide away an excess fat on the abdominal region, so get working! Whether your a beginner or avid fitness freak these exercises will benefit you no matter what your fitness level! These exercises are ideal for women as well as men so it's a win win for all!

Double arm dumbbell pullover

Lie flat on a bench. Hold a dumbbell in each hand. Bend your elbows at 90 degrees and hold the dumbbells straight over your chest. Lower the weight in an arc above your head until you feel the chest stretch. Hold it for a few seconds and return to the starting position.

Push-ups

Go into a press-up position on the floor. Bring your hands closer together than you would do a press-up approximately shoulder width if not a bit closer. Lower your body so your chest reaches a few inches from the floor. Elbows pointing out slightly. Raise your body and contract your chest, that's 1 rep.

Chest Dips

To do this exercise you will need parallel bars. Hold onto the bars at arms length. Lower your body, so that your upper body is leaning forward about 30 degrees and point out your elbows slightly. When you feel the stretch in the chest hold your position and return to the start position. Tip- for an extra benefit, contract the chest muscles when returning to the starting position.

Top tip- Hold the exercise for 3 seconds at the point where you feel the muscle stretched, return to the starting position and contract your pectoral muscles.

Perform these exercises within a structured full body programme, with 3 sets, the first 2 sets should be at a normal tempo maintaining good form. For the last set I want you to get as many repetitions as possible with a fast tempo. The reason for this, is that your working both slow and fast twitch fibres and the last set should ensure the muscle is fatigued. As for repetitions, do 15 reps. The last set do as many reps as possible. Rest periods should be approximately 1 minute and 30 seconds, this provides enough time to get 70% of your maximum output.

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Total-Body Workouts: The Effective Way to Tone Your Whole Body

Have you ever thought of how you can improve your body appearance? In most occasions, the answer is yes, but did you take the initiative to live your dream? Probably not. The perfect method that guarantees a model body is exercising. Exercising not only gives you a perfect body but it also improves your general body health. There are many reasons why people exercise with some basic training to shed weight while others do train to tone their muscles.

However, irrespective of the reason why you attend gym, the final product is the same, a great body. Many people think the only way you can have a model body is by taking supplements or steroids but there is no truth in that. Steroids and supplements may have side effects on your health and thus, affect you negatively. The safest and effective way to tone your muscles is through total body workouts.

Total body workouts are training and routines that help you stay fit, energetic and healthy effectively. The focus of the total body exercises is on the whole body rather than a single muscle. Planning an effective total body workout plan would help you tone your whole body from your shoulders to your calves. Exercising on total body exercises leaves you with a 100 percent feeling of satisfaction and body balance. This involves simple steps and exercises that you can undertake without overworking a single muscle of your body.

Total body workouts begin by preparing your body and ends by cooling your body after exercising. The workout procedure starts with warm up exercises designed to get your heart pumping and your blood flowing and ends with stretches designed to help your body cool down and relax.

Guideline on the effective total body workouts plan

Warm up exercises: Warm ups exercises are necessary because they get your muscles ready at the beginning of your routine. Warming up enables the blood to flow to your muscles and thus, prevent premature fatigue and muscles injuries. Some of the warm up exercises that you should include in your body training include squat and press. This is because the movement of you body involves your shoulders, chest, abs, glutes, legs and back and thus, the ultimate total body warm up workouts.

Whole body workouts exercises: When working on your self your body, you should exercise every muscle in your body with the same intensity. You should not accord more preference to some muscles even if you consider them more important. Instead, exercise all your muscles evenly. Your total body exercise plan should include back strengthening exercises, chest, biceps exercises, triceps, shoulder, leg, glutes, abdominal and lower back exercises. You should understand that each of these muscles is important in building strength and making your body appear toned effectively.

Total workouts stretches: Most people tend to avoid these exercises but they are equally important. Stretching out your muscles after workouts helps to prevent cramps and injuries while also promoting overall body safety and strength.

Although time is a scarce resource to most people, you should effectively plan your total body training to include three body total workouts segments of warming up, body workouts and stretching. Total body workouts encourage healthy and effective exercising, which improves appearance and strength.

George C Simeon Snr, is an expert when it come to weight.For more Tips and step by step guide on Weight and Fitness Management,Check his blog at http://www.weightlossreloaded.com

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