# 7 Steps to Lose Chest Fat Fast at Home.
here you get super tips to lose the chest fat and make your body looking fit and fine. only 7 in steps or easy way's.how to lose chest fat in a week, how to lose chest fat for teenage guys, so please read whole article to make yourself fit.
Step number one body
weight, I started with the easiest exercise push-ups they work not only
your chest muscles or Pat's butt triceps and shoulders as well and there's so
many types of them. hey how many pushups can you do in a row let me know in the
comments.
For standard push-ups get in a high plank position making
sure your shoulders elbows and hands are in line and your feet are hip-width
apart. bend your elbows breathing in and lower your chest almost to the floor
breath out pushing back up that's one rep if you're new to this do 3 sets of
10 to 15 reps and work your way up to 20 to 25 reps. that's the number of sets
and reps I did for all types of push-ups.
4 clap push-ups warm up your shoulders first then start doing a
standard push-up but while lowering your chest to the floor push upward with
force enough to clap your hands under the chest, after the clap land with soft
elbows. there's also a trick to make all these push-ups more effective but I'll
come back to that in a bit. for push-up jacks as usual, get in a high plank
position when your body lowers into a push-up make your legs jump out to the
sides when pushing up lock your legs together again. for decline push-ups, you'll
need some raised surface like a sturdy box or a step. get in a standard
push-up position putting your legs on the chosen elevation keep elbows
at 45 degrees to your body and do everything just like with regular push-ups,
using your glutes and core keep your back and neck aligned all the time.
During Diamond push-ups, everything is just
like with standard push-ups but your index fingers and thumbs should be
touching. creating a diamond shape.
step
number two flat bench and dumbbells grab your dumbbells or milk jugs
filled with water and lie down on the bench. now lift them straight over your
chest. then slightly bend your elbows and open arms wide out to the sides.
after that bring the dumbbells back together at the top, do three to five sets
of ten to fifteen reps. lead down your torso on the bench with only your
shoulders on the surface and your bent feet on the floor. holding the dumbbell
with arms extended over your chest lower the weights slowly in an arc behind
your head, then bring the dumbbell back. do three to five sets of eight to
twelve reps. grip the bench in front of you with one hand for balance while
lifting the opposite leg to the back. take a dumbbell with your free hand arm
extended to bring it to the side of your body tucking elbows in at a 45-degree
angle. do ten reps and switch sides.
Step three-loop resistant bands they are the trick I promised to tell you to use them to
make all types of push-ups more challenging. stand straight with your feet
firmly on the floor and wrap loop resistance bands around your back. extend
arms in front of you holding the ends with fists pull your arms away from one
another slowly as far as you can, then squeeze your pecs getting your arms back.
do three to five sets with 10 to 12 reps. now set one foot forward with your knees slightly bent. holding the bands ends pull your arms down at an angle to meet in front of your body slightly bending your elbows, after that bring your arms back until your upper arms are in line with the sides of your body, do three to five sets of 10 to 12 reps. stand straight with your feet at shoulder width and step on the band. take the band with one hand gripping it in a fist facing up keeping your arm just slightly bent at your elbow pull the band up to your center line near the head level. then switch arms hmm do three to five sets of ten to twelve reps.
do three to five sets with 10 to 12 reps. now set one foot forward with your knees slightly bent. holding the bands ends pull your arms down at an angle to meet in front of your body slightly bending your elbows, after that bring your arms back until your upper arms are in line with the sides of your body, do three to five sets of 10 to 12 reps. stand straight with your feet at shoulder width and step on the band. take the band with one hand gripping it in a fist facing up keeping your arm just slightly bent at your elbow pull the band up to your center line near the head level. then switch arms hmm do three to five sets of ten to twelve reps.
Step four barbell
choose the weights depending on your physical endurance, flag down on the bench
and arch your lower back a bit hold the bar right near your chest with elbows
locked in at 45 degrees the bar up fully extending your arms. do four sets with
10 to 12 reps. for the next exercise put the barbell on some raised surface at
knee height grabbing it with a double overhand grip bend down and deadlift the
bar uphold it like that for a moment squeezing your shoulder blades. stand
straight with a barbell across the front of your shoulders keeping elbows up
brace your core and squat down as low as you can get back up using your heels.
do 5 sets of 8 reps.
Step 5 medicine
ball, in fact, any other ball will do especially if it's heavy like a
basketball. stand against the wall holding it at arm's length and get in a
squatted position then get up straight and at the same time throw the ball as
high as possible, catch it, and lower for the next squat. do this exercise for
60 seconds.
Step 6 spring
expander stand straight holding the expander with both hands at chest
level. then start opening arms as wide as you can squeeze your shoulder
blades after that bring arms behind your head pulling the expander apart. do 3
sets of 12 reps and finally.
Step 7 food
choices there's no such thing as spot weight-loss so I just had to say
goodbye to healthy snacks like pastry buffalo wings and chips. this helped me
to lose a few pounds to build muscles I eat more food rich in protein like
grilled chicken lean beef fish and eggs.
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