How can I build more muscles? Especially the pectoral muscles!

Bench press barbell] Flying bird push-ups ......Keep exercising and save it.

Hello, if you don't have equipment and want to train your pectoral muscles quickly, I will teach you more scientific, the simplest and most practical, healthy and effective movements;

It is recommended that you do more push-ups, inclined push-ups (hands are high and feet are low), downward inclined push-ups (feet are high, hands are low), elbow push-ups (elbows are close to the sides of the body), pull-ups, parallel bar arm flexion support, you can also hold dumbbells in both hands, do supine bird, prone bird, bench press, row, body deadlift; Choose 3 movements each time, do 4-6 sets each, 8-12 reps per set, rest for 1-2 minutes between sets, and pay attention to relaxing your chest muscles after practice!

Note: Push-ups are shoulder-width apart when holding hands on the ground (increasing thickness) and slightly wider than shoulders (increasing width); The distance to raise your feet is generally within 50 cm, and you can choose the height that suits you! ps：

Exercise at least 5 days a week and take two days off. The effect is very good, and the effect is fast!

You can eat high-protein foods such as protein powder.

This very simple push-up you do on your own every day sticks to do it at night before going to bed and when you wake up in the morning. But you have to do it yourself, and then continue to do it for about 3 months. Abs insist on doing sit-ups and abdomels.

The pectoral muscles are the muscles of the chest, which are composed of two parts, the left and right parts, also known as the pectoralis major muscle. The pectoralis major muscle, often called the pectoralis muscle, is fan-shaped. Located in the anterior upper part of the thorax.

Push-ups can train the pectoral muscles, let's see what to pay attention to!

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.

Push-ups, take your time, add slowly at the beginning, wait for a few months to do push-ups when you are young, you must persevere, the fatigue of the body can be overcome, the key is your perseverance, you are persistent. Freezing three feet, not a day's cold.

Push-ups: 20-30 arm strength sticks, 20-30 kilograms suitable for yourself, 20-30 dumbbells per hand, practice every day until you really can't hold on to it, it's very manageable, try it.

Do push-ups, choose different heights to do to exercise muscles in different directions!

Stick to push-ups every day. Wide, narrow exchange is performed!

Push-ups are quite effective, hold on.

In a word: the right workout + adequate rest + a sensible diet = muscle gain! In terms of diet, eat more protein-rich foods.

Just do push-ups, push-ups have a good effect on the muscles of the abdomen, back, and chest, and then if you still have time, you can also do sit-ups and pull-ups.

The following is my previous exercise method, hehe, I haven't practiced for a long time now, I have persisted for half a year, the effect is still very obvious, exercise this thing is to persevere!

Push-ups: In the beginning, it is recommended that you do three sets a day, one set of 20-30(25x3) Do the second set at an interval of five minutes, you may have sore muscles at the beginning, but you should stick to it the next day.

The number and number of groups can be increased appropriately for 30 to 60 days (50-100 for 5 groups).

The easiest abs are naturally sit-ups. But pay attention to posture. Improper posture can take a toll on your body.

It is best to lie flat - knees bent at 60-45 degrees and feet on the ground. Grab your earlobes with both hands (don't pull the back of your neck!) - Exert force on the abdomen, do not exert force with the ears.

I didn't do this paragraph, I just practice it every day, but I'll make it out for your reference) There are often beginners who think that bodybuilding should be practiced consistently every day, but this is actually wrong. Because the muscles are tired every day without giving them time to recover, the muscles will not grow. So, the number of bodybuilding exercises should be 3 or 4 times a week or less.

The best method is [barbell bench press].

Once every two days, four sets of 8 to 10 each, more than 10 add weight.

The upward incline bench press (head high and hip low) strengthens the upper part, the downward inclined bench press (hip high and head low) strengthens the lower part, the narrow grip bench press strengthens the middle seam, and the wide grip bench press strengthens the outer edge.

Lift quickly (explosive) with inhalation; Restore slowly (control) with exhalation.

The best time to exercise is between 4 p.m. and 6 p.m., with no more than 45 minutes of cumulative time (including breaks between sets) for each exercise.

Practice only one movement at a time (up to two for each part to avoid fatigue).

Other methods are:

pulley cross chest];

Tension device supine chest expansion];

dumbbell supine flying bird];

Parallel bars arm flexion and extension];

Push-ups]. Except for breathing, the other points are the same as above.

For chest expansion exercises, inhale the chest expansion.

Do parallel bars arm flexion and extension, and you scold me for not coming out of the pectoral muscles for three months. I did it for a month and I had a little contour, and after three months of doing it, my pectoral muscles looked great. After a year, the pectoral muscles are basically in that shape.

Insist on doing it every other day. At first, I couldn't do much, four or five down, four or five, and then I could do more than ten or twenty in a group, and four sets a day. Persistence, absolutely effective.

Eat more lean meat and eggs at the same time.

Do push-ups、A month is guaranteed to have。 I am.

Warm up first, step in place, touch your chest with your knees, and raise as high as you can, 30-50 times.

Push-ups, the hands should be more than one arm width, the feet should be higher than the lowest point when the arm is brace, and within a certain range, the higher the better. Inhale when moving upwards, try to inhale as much as possible to open the lungs To do one or two on your own without feeling tired You can also do it again after a little rest, or more times You can also do it at all, rest for 30 minutes and do it 3 times, repeat 3 times, every day, 2 months to have pectoral muscles.

Then use dumbbells, choose a dumbbell that you feel "just right" for a slightly heavier dumbbell, do the supine bird movement, can't do it for too long, stop and do it again when you are tired, until the chest has a feeling of soreness 8 to 12 times a group, 3 groups. Slowly increase until 6 sets per day.

Lie flat and do dumbbell chest presses, 8 to 12 times in a set of 3. Slowly increment. Up to 6 sets per day.

The law of action of exercise on muscles:

Exercise in the morning to build muscle and strength, and exercise in the evening to build endurance; Higher intensity and relatively short exercise of long muscles and strength, on the contrary, long endurance does not grow muscles, and high-intensity and long-term exercise will damage muscles

Rest is sufficient, nutritious, sufficient, energy or slightly excessive, exercise can strengthen the body; Otherwise, the body is strained. Consuming bananas and eggs after exercise helps with muscle formation.

Elastic band fitness, pectoral muscles!

Push-ups can train the pectoral muscles, let's see what to pay attention to!

Do push-ups in groups of 10 and 10 of course, nutrition must also keep up.

Persistence is the key: push-ups 100 sit-ups 100 As long as you can stick to it for 1 year, you can see the results.

I've been doing it for 5 years, and here's the renderings, amateur, don't laugh...

The pectoral muscles are the muscles of the chest, which are composed of two parts, the left and right parts, also known as the pectoralis major muscle. The pectoralis major muscle, often called the pectoralis muscle, is fan-shaped. Located in the anterior upper part of the thorax.