How to quickly train the muscles of the chest and arms

Methods of exercising the pectoralis major muscles: 1. Do push-ups (raise the feet so that the body is at 45 degrees, and take slow and in place as the standard when doing it); 2. Face forward, prop your hands back on the chair or sofa, and put your feet flat on the chair to bend your arms; 3. Bench press with dumbbells (must be heavy, or barbells) can effectively train the pectoralis major muscles. The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids.

Hold the dumbbells with one hand (tighter), sit, bend over, and put the arm holding the dumbbells on the inner thigh to do arm curl and stretch, repeatedly, you can effectively train the forearm muscles. Biceps main pull, 1, you can use the big arm to do dumbbell flexion and stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells. 2. Do pull-ups on the single carry.

The triceps is the main push, 1. Push-ups; 2. Bench press, 3. Do arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension at the back of the neck. The deltoid muscle is divided into three bundles: anterior, middle, and posterior. You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow. Scientific fitness will have perfect muscles.

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Pectoral muscles: (1) Do push-ups, when the body descends to touch the ground, the pectoral muscles contract, stand still for 8 10 seconds, and then relax. (2) Stand facing the wall with your arms raised in front of you and your fingertips touching the wall.

Tuck your abdomen and chest, lean forward, support the wall with your palms and fingertips pointing up. Bend your elbows, your upper arms at a 90-degree angle to your forearms, keep your upper body close to the wall, bend your elbows with your arms to support your upper body, don't let your body against the wall, contract your pectoral muscles, stand still for 8 10 seconds, and then relax. Exercise each of the above movements 3 to 4 times a week, do 10 to 15 sets each time, do 5 to 6 sets, and rest for 2 minutes between sets.

Arms: (1) Sit in front of the table, support the lower edge of the table with both hands, the upper arm and the forearm at a 90-degree angle, as if to hold up the table, tighten the biceps, hold this static position for 8 10 seconds or a little longer, and then relax. (2) Stand upright, arms hanging naturally at the sides, hands loosely clenched into fists, hands back facing back.

Raise your arms straight back and up, lean your upper body slightly forward, raise your arms until you can't lift them any longer, tighten your triceps, hold this resting position for 8 10 seconds or a little longer, and then relax. (3) Standing or sitting posture with arms down, hands clenched into fists, and hands facing back. Bend your wrists as hard as you can, tighten your forearm muscles, and hold this resting position for 8 10 seconds or a little longer.

Then relax.

The first one, I think is the best, but I don't think you will take it - you sell the dumbbells, and you get a cheap gym for the money and do some bench press, bird or something.

The second is that you must stick to only one dumbbell, so you have to do a few movements. I didn't ask you how heavy the dumbbells were, and if you could change the weight. If the dumbbells are very light, say only 1 kg, then there is nothing to practice.

If it's okay and you can change the weight, you can do the bench press: hold the dumbbells with both hands, the dumbbells are upright, you hold the piece on top of the dumbbells, pay attention to the grip, don't let go. Then it's just a matter of putting down and pushing up, there's nothing to say.

Thirdly, if you can afford a few sturdy ropes in addition to dumbbells, you can also have some other movements. For example, you tie a rope to a dumbbell, go around a tree branch that is about the height of your shoulders or preferably a shackle with a solid rope that won't slip off (preferably on a pulley), and you use it to make a one-sided bird. If you have enough rope and pulley, you can separate the two ropes and get them on a wider shelf to make a bird.

Fourth, there are dumbbells and ropes, but there is no shelf, and I don't want to harm the trees, so tie the dumbbells to my back, tie them strongly, and do push-ups.

Fifth, if there happens to be parallel bars - other people's or school's, if you don't want to buy another dumbbell, you can buy anything, you can buy one. You can do arm flexion and extension, and then you can clamp the dumbbells with your feet and do weight-bearing arm flexion and extension, which is very effective.

Stick to push-ups every day, don't spend money, and do more sets in different times.