Chest muscles for short، Surely you read in some routines names of muscles, if you already forgot what they are or do not know them, here we give you those of the chest.Your chest is made up of two muscle groups: the pectoralis major and the pectoralis minor
chest muscles for short
1 The pectoralis major: it is the most extensive layer of muscles close to the skin. It is divided into three parts: the clavicular, which begins at the clavicle, as its name suggests; the abdominal, which starts from the external oblique muscles; and the sternocostal, which begins in the sternum. Each one extends across the chest like a fan, with a wide side in the center of the body and concentrating on the sides until it joins the head of the humerus, the bone of the upper arm.
2 The pectoralis minor: it is a thinner muscle, of triangular shape, that is behind the pectoralis major. It begins at the height of the third, fourth and fifth pair of ribs and extends until it connects with the scapula. It basically serves to pull the ribs when breathing hard. The pectoralis major and the minor are the last responsible for the rotation of the arms and the horizontal movement of the same, as well as the flexion of the joints of the shoulders.
There are many ways to get in shape by doing exercises at home , but it is not always easy to find a routine that allows you to make the most of the hours you dedicate to the day.
Sometimes you feel lost and you do not know exactly if what you are doing is correct, if you execute the exercises well, if it will be effective, etc.
That makes you frustrate and you are changing your routine every two times or even worse, that you leave it aside for demotivation.
Luckily, there are people who think of all the people in that situation and have put a remedy by creating methods of exercise, and today we want to talk to you about one of them.
If you are looking for an effective and fully guided routine to get fit at home, the P90X workout may be what you are looking for.
It consists of 12 DVDs, each of them contains a video in which a different exercise routine is shown, and all you have to do is follow what the monitor is saying.
P90X also comes with a calendar that tells you what DVD you have to follow each day of the week, so it’s easier not to have it to get fit if you need to have a well-marked routine.
And if that were not enough, it also includes a meal plan that tells you what you should eat during all the phases of the training plan to obtain better results.
The duration of the entire program is 90 days, in which your body will undergo a noticeable change if you strictly follow all that is stated in P90X.
All this makes it the perfect routine for all those who need someone to guide them on their way, since it is like having a monitor in your own home that tells you everything you have to do.
HOW CAN P90X HELP ME
P90X is designed to reduce your body fat and define your muscles thanks to muscle confusion, a training technique that constantly brings new movements and routines to the body, thus never falling asleep.
Whether you want to lose weight, increase your muscle mass or brand more your muscles, P90X can meet your expectations.
Here you have a couple of real examples of people who have followed all the training routine marked:
Although P90X is a great training program, the truth is that it is not made for everyone.
The exercises are of high intensity, and a person who is not used to exercising will have a very bad time with each one of the videos.
If this is your case, you can start with the most light version of this routine, called P90 , which consists of 4 less intense DVDs.
Although if you have a strong will, you can start doing everything you can and each new day go doing a little more.
If you are a person used to exercise and you are more or less in shape, and above all, you like challenges, P90X is definitely for you, although depending on your physical condition it can also be hard at first.
WHAT EXERCISES MUST BE DONE
As we anticipated before, each DVD contains a routine, so that each day trains from one to three different muscle groups.
The exercises that you will have to do are the following:
Chest and back : a series of alternating exercises to train the upper body.
Plyometrics : a cardio session based on numerous jumps to improve your resistance.
Shoulders and arms : this day you will train your upper limbs based on different exercises.
Yoga : P90X defends the importance of practicing yoga to improve elasticity and balance.
Legs and back : with this DVD you will train your lower extremities and your back.
Kempo X : another intensive cardio session with kicks and blows in the air to improve your coordination.
Stretching : a day dedicated solely to stretch all the muscles of the body, something very beneficial.
Body center : you will train multiple muscle groups working the center of your body.
Chest, shoulders and triceps : this day you will train these three muscles based on alternating exercises.
Back and biceps : DVD dedicated to strengthening your biceps and your back equally.
Cardio X : a fun and low-impact cardio session in which you will perform many movements.
Abdominals : a short session with abdominal exercises that you will have to perform three days a week.
As you can see, there is nothing that the guys at Beach Body have not thought about to make you sweat the gout and train all the parts of your body.
It is a very complete routine that requires a lot of effort on your part, but when you finish it you can see the changes in your body and feel a great sense of improvement and well-being.