How to train your pectoral muscles?

That copied a lot, but Asuka didn't copy to the point. The pectoral muscles are easier to train than the abdominal muscles, and if there is no soreness, you are making the wrong move.

Push-ups should be wide, that is, the hands are wider than the shoulders. Asuka imagines holding a cylinder with his elbows slightly bent and not shrugging his shoulders. All the exercises of the chest should focus on the chest, the pectoral muscles should exert force, other parts should be relaxed, and the pectoral muscles should be tense when the apex of the action is achieved, such as the pectoral muscles should be tense when the push-ups come up, and the pectoral muscles should be stretched as much as possible when the position is low.

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

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.

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

Elastic band fitness, pectoral muscles!

Today's class can strengthen the chest muscles and exercise the strength of the chest and arms, so it is recommended to start with light dumbbells.

Incline dumbbell press:

Work the upper pectoralis major muscle. The advantage of dumbbells over barbells is that there is no horizontal bar limit, which can fully stretch the pectoralis major muscles, and be careful not to lower them too low, so as not to strain the pectorals. This exercise is done at the front because free weights require a lot of effort.

The angle of the inclined plate is controlled between 30-45 degrees, and the greater the angle is too large, the greater the pressure on the anterior deltoid muscle, which will affect the force of the chest muscle.

Incline dumbbell bench press:

Work the lower pectoralis major muscle. It is advisable to place dumbbells or barbells on the sides of the ribs at the bottom, not in the middle of the pectoralis major muscle, so as not to put pressure on the shoulder joint.

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

If you don't have any equipment, doing push-ups is a good option. When doing this movement, if you can make your limbs too high, that is to say, you can support them in a higher place, and lower your chest to the lowest when you are lying down, the effect is good. Do your best on parallel bars.

Doing arm flexion and extension on parallel bars can also exercise the chest, but the effect on the lower chest is better. If you don't even have parallel bars, you can only put your feet high and do inclined push-ups with high feet. Regular push-ups can be used as a warm-up, and inclined push-ups can be used as a formal training set, just do a few more sets.

I don't have any equipment, so I can only use my own body weight.

...How to train without meat, eat the meat on your body first, and only with meat can you train your muscles. It is very simple to train the pectoral muscles, just do push-ups, do it unremittingly, you can do it according to your physical fitness, 10-15 groups, do 3-5 groups a day, stick to it, and the pectoral muscles will soon come out.

Eat more steamed buns, eggs, cakes and the like.

Then the easiest and cheapest way is to do push-ups, stick to the absolute effect, don't ask for quantity, the important thing is quality, to be standard.

If you don't eat fat, you can't practice it.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish. With adequate nutrition, training will be strong and muscle gain will be obvious.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

Exercise with arm strength equipment, and the effect is very fast.

The method is as follows: 1. Lie flat on the instrument, hold the dumbbells in both hands and lift them from both sides to the middle.

Specific movement essentials: When the hands are open, be sure to let the pectoral muscles be in a relaxed state, rather than transitioning outward to stretch the pectoral muscles again. The frequency of the action should not be too fast, generally a group of actions in 5 or 6 seconds is sufficient.

No less than 20 reps per workout.

2. Lie flat on the instrument and hold the dumbbells in both hands and lift them up.

Note that you must warm up in advance before exercising to keep your body active. Don't stay on top when lifting up, and fall down after lifting, don't be too fast. The time of each exercise should not be too short, otherwise it will not have an effect, generally a workout should be done at least about 30 times, and you should insist on exercising every day.

3. Hold the dumbbells with both hands and bend down at 90 degrees to lift the dumbbells to both sides.

When exercising, you should pay attention to the balance of your body and don't lift the dumbbells for too long, because the exercise is the pectoral muscles, as long as the pectoral muscles are stretched.

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

Jogging, 15 to 20 minutes, at 5 or 6 o'clock in the morning, choose a place with good air, which is good for training the muscles of the whole body, and calming the mind.

It's very simple, do push-ups, that is, exercise and save money. If you practice arm strength, you should put your hands together directly under your chest, that is, you should be narrow! If you train your chest muscles, keep your hands shoulder-width apart or wider, and try to see if I'm right.

Then there is the one who goes to the supermarket to buy a chest expander, dozens of dollars, the multi-functional kind, which can train finger grip strength, arm strength, and chest muscles! The most important thing is not how to practice, but to persist day after day, not just three minutes of heat, in that case, no matter how good the exercise method is, it will be useless.

Push-up. To train the pectoral muscles, first eat the body stronger, exercise more, don't eat and sit there without moving, if not, you will become fat.

Standard push-ups: arms shoulder-width apart, exhale when descending, inhale when rising, and descend to the lowest, but not other parts except the palms and feet that can touch the ground, so that they can be effective.

If you just start to do it, do less, 3 sets a day, 10 in each group, slowly increase when you get used to it, and start to do it without restrictions until you have no strength, then rest and continue, repeat 3 to 4 times a day, be sure to stick to it every day, and practice for about 1 month to begin to have obvious results.