How to train chest muscles and strength, I am 175cm 100 pounds. There is no difference between poor

The arm strength is very well trained, just do push-ups, make it difficult to breathe at a time, and then every other week and half a month, as long as you feel that the previous number of breathing has been very smooth, then increase the amount of exercise, slowly increase, if you can do fifty at a time, start to do it with one hand, you have to insist, basically you will feel itchy if you don't do it after a month!!

In addition, when doing it, pay attention to the parts that are forced, such as push-ups, you should focus on the whole arm and chest muscles, so that the muscles are more powerful, and you must relax the muscles after each time, you must relax, otherwise the muscles that are trained are dead muscles, the best way is to let others hold your hand and shake the whole arm, so that it trembles violently, and wait until you feel the whole arm numb!!

Persistence, concentration, relaxation, and that's it!!

Changing the physique requires comprehensive training, only developing the pectoral muscles, and it is impossible for the body to be fully strengthened without strengthening, and it is not good-looking. Let's start with the basics. Start training your pectoral muscles with just a barbell bench press and a dumbbell bench press, and the two basic movements to enhance your physical fitness are barbell squats and deadlifts.

Wow, you're skinny monkey-like, you make yourself fat first, and the boring way is push-ups, and then you thrust your pectoral muscles a few times.

Can 175+80kg directly train the pectoral muscles?

Of course, you can practice your pectoral muscles. High grinding is based on your height and weight, and you are suitable for many trainings, including pectoral training. However, if you're a beginner, it's best to start with a lighter weight and gradually increase the weight and difficulty to avoid injury.

Be mindful of maintaining proper posture and movement, and allow your training plan to get enough Hugh breath and recovery time. Most importantly, stick to discipline and a good diet that will help you reach your training goals. Ideally, work with a personal doctor, trainer or fitness expert to create a training plan to ensure you enhance your health and hygiene in the safest and most effective way.

If you do it for a long time, you do it in groups every time, for example, 5 minutes in a group, about 4 groups a day, and then it will increase over time, which requires long-term persistence.

Do push-ups in groups.

To put it simply, you're overweight, and more than 20 percent of men are going to have fat accumulation.

What you need to do is a combination of cardio and strength training.

I'm a fitness trainer, so I can ask if I don't understand.

Method 1Raise one arm sideways.

With the dumbbell in one hand, tilt your upper body to the other side (i.e., the side that is not holding the dumbbell) and push the dumbbell directly upwards. Before restarting the serratus anterior press again, place the load on the serratus anterior area. Make sure to contract the serratus anterior muscle while lifting vertically.

This will unconsciously make the serratus anterior muscle bigger.

2.Serratus anterior turns to the waist.

Hold light dumbbells or barbell plates in front of your hands, keep your arms straight, and turn your upper body from side to side, stretching as far as you can, keeping a brisk turn! Do 50 reps on each side.

3.Rotate the leg raise.

This movement can be done draped over a horizontal bar or on any of the instruments used to practice leg lifts. The main difference is that the body is tilted to one side, the legs are bent, and the legs are raised to one side until they are crossed with the body, emphasizing the exercise of the rectus abdominis and serratus anterior. Then repeat the exercise on the other side.

4.Bend over with one hand raised.

Place your right hand on your hip and stretch your left hand straight up. Bend as far as you can to the right side, hold this position and do a "pulse" subtle sidebend for a minute, then return to an upright position. Swap hands and repeat the other side bend.

These small movements keep the serratus anterior and external oblique muscles in constant tension. It's a lot tougher than it sounds, and if you want to make it a little more manly, try lifting a 10-pound dumbbell with an upstretched hand. In fact, doing it with dumbbells will allow the whole body to work together --- not only serratus anterior and external oblique muscles, but also the rectus abdominis and erector spinae.

Keep in mind that these small muscle groups play a role in stabilizing the torso in most powerlifts, especially in squats. Do 10 times on each side for 1 minute "set", do it on one side.

5.Turn the waist parallel bars arm flexion and extension.

Using standard parallel parallel bars, lower your body like a standard parallel bar arm flexion and extension, but turn your body to one side as you ascend. This rotation applies heavy pressure to the serratus anterior. You can also try to do it the other way around, turning your waist when you descend and going straight up.

6.Roll your legs on your back.

Lie flat on your back with your arms at your sides, palms down, straight up, then keep your feet together and slowly lower your legs to the left until they touch the floor. Then lift the leg up again and repeat to the other side. Do 3 sets x 15 reps on each side, and tomorrow you will feel your waist tighter than ever.

Is it not enough food supplementation?

Here are some tips for you: to get fit, first**, that is, to lose excess fat, and then you can get in shape.

Let's start with **, in my experience**, it takes perseverance and perseverance. The most important thing is to do more aerobic exercise, so that it is healthy. In addition, there is no need to control the eating, eat what you want, but don't eat foods with high fat content.

For example, by the fried. Animal liver or something.

The effect of local ** is generally not obvious. You can do more exercises with more reps and less weight. 8-12 groups at a time. Plus aerobic exercise. Such as aerobics, yoga, running and swimming, etc.

In terms of muscle gain, 4-6 sets are held once, and the maximum weight is controlled between 8-10 reps each time. Add diet to it.

The diet is mainly high in protein. For example, beef, muscle gainer, egg white, etc.

If you want to make your body or muscles obvious, use it more often and weigh less.

The number of exercises depends on what you are focused on. At the ** stage. Depending on the body's capacity, three to four times a week is acceptable, the more the better.

In the muscle-building phase, the muscles must be fully rested. Up to three times a week. The interval between each session should be at least 48 hours. Muscle relief. At the same time, the necessary diet is crucial.

Finally, twice a day is fine. But it depends on how much your body can handle, and how your fitness program is determined.

It is recommended to find a gym trainer to arrange a fitness plan according to your actual situation.

I think you can do aerobics as well as aerobics. After doing it, arrange a suitable time to do heavy weight, low reps of anaerobic exercise.

Arm strength, you just pull on the horizontal bar, pull up, so that you can exercise arm strength, and you can exercise the chest muscles, if you have dumbbells at home, then take the dumbbells, pull to the 2 sides, pull, pull, close, very simple,

。。You can't practice for hours a day. The body can't bear it. Take a run. In one fell swoop. Pretty much. Take an hour or two. An evening workout is best.

First of all, increase the amount of food you eat.

Push-ups You need to spread your arms wide and your arms wider than your shoulders.

You said that you can do dozens of them now, then a set of 20-25 do 3-5 sets, and then look at the exercise thing, don't rush it, 10 days, you practice for a month, but exercise is expensive, you can't put it down.