How to exercise the contour of the pectoral muscles, how to train the pectoral muscles at home to ge

According to your requirements, the coach will make a reasonable push-up plan for you. Exercise as planned! Please note:

First, this plan is designed just for you. Second, please follow the requirements of the plan to ensure that you achieve your goals. Third, if you think it can help you and me with the answer, if you have any questions, you can add me qq to talk about 437526023

First of all, it is necessary to understand that the contour of the muscles generally refers to the outer bust, and practicing the contour and latissimus dorsi can better reflect the body shape! You can do the following exercises to increase the contour and thickness of your pectoral muscles. 1. Bird combination, 10 12 each time, do not rest for more than 1 minute halfway.

2. Barbell bench press, 8 10 each time, the importance is higher, and the rest is not more than 1 minute halfway. 3. If you don't have the equipment, you can do push-ups is still a good way! One, put your hands up (above your head) to train your abs.

Second, the hands are down (down to the abdomen) to practice the shoulders. Third, the arm is wide (the upper arm and the lower arm are 90 degrees) to train the pectoral muscles. Fourth, the arm is narrowed (the big arm is clamped, and the palm position is the same width as the shoulder) is the triceps.

Use the third type to train your pectoral muscles. Please exercise according to the plan, the process of fitness is hard, as long as you persevere, you will definitely succeed, I wish you to achieve your dreams soon! If you have any questions, please contact this coach.

The outer contours need to be shaped with a wide-grip bench press.

To do push-ups, there are two kinds of push-ups, one is to exercise the humerus and the other is to exercise the chest muscles.

The second type: put the hands at intervals a little and then push-ups, getting better and better, keep doing it, and you will succeed.

How do novices get their pectoral muscles out of shape quickly? 2 simple training movements to teach you to practice quickly and effectively.

Summer is a season to show off your figure, so let's talk about how to train your pectoral muscles to get out of the silhouette as quickly as possible.

01 The easiest way is to support on the ground, we need a yoga mat, and then kneel on the yoga mat first, then stretch the back legs, support the ground with both elbows, Qingzikai insist on a few minutes every day, step by step.

02 There is also the fact that we can find an object, for example, we hold the edge of the bed or the desk with both hands, take a step back with our legs, and then tilt our body about 40 degrees, and hold it for a few minutes.

03 There are also push-ups, we first kneel on the yoga mat, then support the ground with both arms, touch the ground on the toes, and then lower the body downward, parallel to the bottom of the arm bend, be sure to find the feeling of "chest force", don't rely too much on the arms.

04 It should be noted that training chest muscles is a gradual process, no one is fat, and it is necessary to do it according to their actual situation to avoid injury, and warm-up exercises should be done well.

If you want to shape yourself, you must practice the upper edge of the pectoral muscles, and if you do this by push-ups, you can do it by raising your feet, which can be placed on a stool, not too high, 20 to 40 cm. Also practice the medial edge of the pectoral muscles, and you need to do push-ups with both hands shoulder-width apart, I hope it will help you.

If you use a device, try to keep your arms at shoulder level, exert force from the outside in, and stand up on the ground.

Of course, there is a contour that needs to be bigger, this is the foundation, on the basis of the original practice of the downward incline, it will be much better, in fact, the barbell press is also good, increase the girth.

Push-ups that focus on the number of times you do 500 a day are definitely effective.

With just 3 movements, you can have pectoral muscles in 48 days, shoulder-width push-ups, you can practice the outside of your pectoral muscles, and you can exercise the whole chest with the same shoulder push-up.