If you want to develop and define your pectorals quickly, you should be aware that you will need to be consistent and above all patience if you want to achieve results. This is not an easy task and you will need to set up an intense physical exercise routine on several levels. It will be fundamental to show you persevering and strict in your sporting routine, and adopt a balanced diet. In this article, we give you the keys to draw the pectorals quickly.
To begin with, you need to take into account that burning fat is a complex stain, especially in a well-localized area like the pectorals. Although we want to get results quickly, we must accept that the first results will be seen after a few months. To draw the pectorals, it will be necessary to burn the fats that are located there, and for this, you will have to practice a cardiovascular activity. You can choose the one you like the most, whether it is elliptical, jogging, cycling, aerobics … the options are many. The idea is to carry out an activity that keeps all muscles in motion and burns calories.
You will have to do a total of 30 to 40 minutes of cardiovascular exercise so that your body begins to consume its fat reserves. Whatever the activity, it is recommended that during the exercise there be intensity changes every 5 minutes. Thus, these changes accelerate the metabolism. Another recommendation to promote fat burning in the region is to use a thermal band on the pectorals during cardiovascular exercise.
Combined with the high-intensity sport, you must perform free weight exercises that you can do with weight machines or weights. You must have in mind that the exercises are intended to define and not to increase muscle mass. The technique is to take less weight, but by doing repetitions; you will get to firm and define the muscles.
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Repetitions and weight will depend on the resistance of each person. However, the idea is to realize at least between 20 and 25 repetitions in 4 series.
One of the recommended weight exercises to define the pectoral is the bench press. To do this well, you have to lie down on a flat bench, with your hips, shoulders and buttocks well supported. The feet must touch the ground, although flat because the movements will depend on their stability. Take the bar with the palms facing forward and separated the arm and forearm should form a 90-degree angle, and then flex the elbows so that they are above the chest.
Another of the exercises to define the specs are the dips. To do this, you need only parallel bars. The more the bars are separated, the greater the intensity of the exercise.
You must have access to parallel bars, in a position in which to keep your body with arms outstretched. While inspiring, lower your torso forward at about 30 degrees, and the elbows should be slightly spread apart until you feel a stretch in your chest. When you notice that your chest is tense, use your pectoral muscles to return to the starting position.
In addition, the last exercise to work and define the pectorals, as well as the shoulders, is developed with dumbbells. A great activity to work the middle, external and inferior zone of the pectorals. To do well, you have to lie down on a flat, stable bench with a dumbbell in each hand and resting on the top of your thighs. Your palms face as if they were looking at each other. Then, using the force of the quadriceps lift the weights, one by one.