How to train pectoral muscles in a short period of time, how to train pectoral muscles as quickly as

Push-ups, dumbbell chest expansion, bench press barbell.

1.Do push-ups every day, the number should gradually increase, to group, such as a group of 20, you can rest for 1 minute after each set, for example, you have done 2 sets today, you have to try to do 3 sets tomorrow, 4 groups or more the day after tomorrow, you must do more and more, so that you can break through the limit, if you can persevere, generally after 2 weeks, the chest muscles will have obvious changes.

2.The correct posture of push-ups, there is no uniform rule, generally the legs should be straight, and the distance between the hands should be changed, for example, narrow push-ups (the width between the little fingers of the two hands is about the same as the width of the shoulders), wide push-ups (the distance between the thumbs of the two hands is greater than the width of the shoulders), high push-ups (the position of the feet is higher than the head, if there is no equipment, generally put the feet on the stool, you may not be used to it at the beginning, but you will get used to it after a few times).

3.Dumbbells are also a good equipment for exercising chest muscles, as long as you insist, the effect is also very good, dumbbell exercise is also to be grouped, generally 10-15 for a group, do many groups every day.

4.There are many ways to exercise dumbbells, the most common are front and side lifts, and there are many other postures, no matter which posture needs to be adhered to.

5.Tension device, exercise and convenient, if you have time to pull a few, but if you want to exercise international muscles, you must insist, you can't fish for three days and dry nets for two days.

6.During exercise, diet is more important than exercise, the main component of muscle is protein, so be sure to eat more high-protein foods during workout, preferably animal protein, such as beef, chicken, eggs, pork can also be, plant protein: tofu.

Do push-ups: 8 10 sets of 10 15 each time, with a break of 1 2 minutes between sets.

Push-ups are dynamic exercises, and a type of static push-up is described below. (1) Do push-ups, when the body descends to the chest about to touch the ground, the pectoralis major muscle is extremely tense, hold this static position for 8 10 seconds or a little longer, and then relax.

2) Stand facing the wall with your arms raised in front of you, and your fingertips will touch the wall without touching the wall. Keep your whole body straight, lean forward with your palms against the wall, and your fingertips pointing upwards. Bend your elbows, your upper arms are at a 90-degree angle with your forearms, your upper body is close to the wall, your arms are bent at your elbows to support your upper body, not to make your body against the wall, your pectoralis major muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer, and then relax.

Do push-ups (put your feet high so that your body is at 45 degrees, and do it slowly and in place) or face forward, prop your hands behind your back on a chair or sofa, and lay your feet flat on the chair to do arm bends; Bench press with dumbbells (either heavy or barbell) can be an effective way to train the pectoralis major. 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.

[channel lean] pectoral muscles are not improving? Did you get these four points right Chinese

We can go to the gym to lift barbells, dumbbells can be ah, these two methods can be tried if possible, if the time is not so abundant, doing push-ups at home is also very effective.

Push-ups and pull-ups are two exercises that can effectively work the pectoral muscles, but they both need to be persisted for a long time.

First of all, you have to lose fat, pay attention to your usual diet, and at the same time go to the gym, lift dumbbells and do push-ups, etc., and follow the coach to learn the fastest.

If you want to build your pectoral muscles as quickly as possible, you should pay attention to your diet. Then go to the gym to exercise, weightlifting and running can be a great way to build your pectoral muscles.

If you want to work your pectoral muscles, you can buy some protein powder to eat first, and also go to the gym to work out. Choose the kind of exercise that works your pectoral muscles in a targeted way.

The most effective way is to go to the gym and find a professional trainer to guide you, but you still need to practice more and pay attention to your diet.

What I bring to you today is the training method of pectoral muscles, dumbbells on the oblique chest push, so that you have perfect upper pectoral muscles.

Do push-ups (put your feet high so that your body is at 45 degrees, and do it slowly and in place) or face forward, prop your hands behind your back on a chair or sofa, and lay your feet flat on the chair to do arm bends; Bench press with dumbbells (either heavy or barbell) can be an effective laughing way to train the pectoralis major.

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, let it grow, to put it bluntly, the muscle is large when you do anaerobic exercise rest when the track rises and erects.

Scientific fitness will have perfect muscles, train a single muscle, and eat normally. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）