What is the best way to exercise your pectoral muscles?

Patients can quickly train their pectoral muscles in the following ways:

1. Patients need to do continuous aerobic exercise before and after exercising for the pectoral muscles. The main purpose of this type of exercise is to effectively warm up before the workout and to effectively drain the lactic acid deposited inside the pectoral muscles after the exercise. Patients are advised to jog for more than 20 minutes before or after exercise.

2. Patients need to find a relatively small load that suits them and continue to exercise, that is, to take a small load to continue exercising. Patients should first practice push-ups, or use equipment for chest muscle exercises, after finding their limits, they should choose a relatively small load to continue to exercise blind, such as the initial patient chest muscle strength is relatively weak, you can do unequal push-ups, that is, the patient's feet are relatively low, and the patient's hands are relatively high. Patients can rest their hands on the steps and their feet under the steps, and through continuous low-load exercises, they can have a rapid effect on the pectoral muscles.

3. The patient needs to achieve peak contraction, which refers to the time when the force of the chest muscle reaches the highest limit, the ant spike is kept for a period of time, for example, when the patient is doing push-ups, the whole body is put into the lowest position, and then slowly pushed.

4. Patients should ensure sufficient protein after exercising, such as eating protein powder.

Teach you a few movements, stick to it and easily have perfect abs!

The easiest way not to go out is to find a bench that is narrow, "but must be able to lie down", and then dumbbells.

Do a push. The interval between groups should not exceed 5 minutes.

Exercise pectoral muscles is best in the afternoon, if you exercise at night, easy to excited, not conducive to sleep, exercise pectoral muscles can use dumbbells, for pectoral muscles biceps shoulders and back, and other parts of the exercise, the above introduction of several, at home can exercise pectoral muscles:

First, we often do push-ups. Doing push-ups can increase the thickness of the pectoral muscles, lying on the chest with your hands shoulder-width apart, supporting the ground with both palms, and keeping the whole body upright, with five to eight sets of ten in each set.

Second, bench press. Bench press increases the thickness of your pectoral muscles, lying on your back, holding dumbbells in front of your chest with your hands shoulder-width apart, lifting them above your head, and then putting them back in, in sets of 10 for five to eight sets at a time.

Thirdly, flying birds. Bird Shaping is to lie on your back with both hands holding dumbbells above your chest, stretching your arms straight to the sides to the maximum angle so that the chest, and then back above the chest, each set of ten, each set of five is best once every other day, because the muscles need time to recover and grow. At the same time, it is necessary to ensure nutrition.

1. Barbell bench press.

2. Dumbbell bench press.