In fitness, how can I stick to the pectoral muscles?

Fitness training is a step-by-step process, you can't fish for three days and dry the net for two days, the muscles are not balloons, and you won't grow up as soon as you practice, so I suggest: (1) There must be a training plan, the initial training takes more than three months, to develop good habits, the shape of the muscles will have some effect! (2) It is best to have a training partner, so that when you are slacking, everyone can supervise and promote each other, so as to get through the initial difficulties and persevere!

3) If conditions permit, in addition to push-up training, some equipment can also be added, such as dumbbells, barbells, and bench presses. Perform exercises such as bench presses, dumbbells, and birds. The essentials of the movement must be correct.

4) Muscle building is a process of overrecovery, be sure to strengthen nutrition, you can have some egg whites, drink milk. (5) In addition, fitness exercise, rest is very important, only a good rest, muscles can be recovered, strong, this also tests our will! Good luck!

It is good to train pectoral muscles or push-ups, but it takes time, I started with 10 two-handed push-ups, and now a group of 10 with one hand and 3 sets with each hand, if you have both hands, you can do a group of 50, do two sets, strengthen the intensity, don't pursue the quantity, if the push-up chest can be close to the ground, then try to put the feet high.

Muscles are a process of persistence, and it takes a long time to be effective, and if you don't practice halfway, it will disappear quickly.

Stick to it, and you'll be pleasantly surprised in a few days, weeks, and months!

Do a little more, maybe it will be better.

Here's a simple and effective way to do it:

Do middle and long-distance running every morning, don't run your hands into a half-grip shape, keep your fingers together, straighten, your thumbs spread or together, and then swing your arms as much as possible The distance and time of running do not have to be forced, step by step Run to the end to do a strong sprint, swing your arms widely

Take a break after running and do chest expansion.

Then do push-ups, the hands should be more than one arm width, the feet should be higher than the lowest point when the arms are braced, and within a certain range, the higher the better. Inhale as much as you can when moving upwards to open your lungs Do one or two on your own when you feel tired You can do it again after a short rest, or more times

Then use dumbbells, choose a dumbbell that you feel is just suitable for a slightly heavier dumbbell, do the supine bird action, can't do it for too long, stop and do it again when you are tired, until your chest feels sore

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

Use two stools to let go, put both hands on the stool and do it on the stool, (of course, the feet should also be placed at the same height) As for how many to do, see how much you can do, just in moderation! Generally there is a noticeable effect after a few months!!

You can only do it 2 times a week, 2 to 3 days apart, and you can exhaust it each time. Pay attention to nutrition!

The first point is that when you practice your chest muscles, you should first do stretching exercises and open up your muscles, so that you can train well. The second point is that the chest must be mastered at the center point, so that you will feel very powerful and will not be confused.

You can do lean-down dumbbell birding, push-ups, planks, dumbbell rows, dumbbell kickbacks, dumbbell presses, straight arm pulldowns, etc.