You can t train your pectoral muscles, do you know what the reasons are?

Demonstration of pectoral muscle movement errors.

Pectoral muscles are the façade of the body, and many players will do a lot of training on pectoral muscles when they are working out, trying to make pectoral muscles grow quickly. But none of the results are very obvious.

Solution: Triad training parallel bars arm flexion and extension, recline bench press and dumbbell flying bird Many friends with weak pectoral muscles are training their pectoral muscles.

The bench press is one of the most common and effective ways to develop pectoral muscles.

It may be that the way of exercising is not right, and I don't know how to use equipment.

Muscles that are exercised in a short period of time do not stand up to much testing. And it will soon disappear without a trace. It is necessary to maintain the muscles for a long time to maintain them for a long time.

It doesn't change much if you practice it once in a while. If you are not satisfied with the muscles of the street so easily, it is strange that you will still ask for advice on how to train muscles? When I saw it, there were more people asking how to get rid of muscles.

Scarcity is expensive. )

It is not recommended to use any equipment at all to train the pectoral muscles. The People's Liberation Army in the army does not have any equipment. But they're muscular, right?

The method is simple. As long as you do wide push-ups every day before showering, you can do it. (Hands are opened at a distance of 50-70 cm.)

Don't think it's easy to keep exercising every day. In fact, this is a test of a person's will. (It can also be likened to mental power.)

This is something that even a second-class severe disabled person after a car accident can consciously maintain, let alone can't keep it. Over time, this will become a habit. This habit is not to mention money.

It also exercises your muscles and willpower.

Fitness is a long-term thing that is effective, just done big because of congestion, to do it for a long time to have an effect, and because the strength of the right arm is greater than the left arm, the force is shared by the right arm, so the right chest will be a little smaller than the left chest.

My personal trainer, just after the muscle congestion will become larger, the growth of muscles is during sleep, exercise pectoral muscles to rest: 1 first exercise the shoulders wide, the pectoral muscles will be extended along the outside of the shoulder, otherwise piled up together ugly, pay attention to the upper, middle and lower to practice 2 to ensure the standardization of the action, rather light than fake, feel the chest force 3 exercise cycle problems, generally chest 4-6 times a month is appropriate, look at the recovery, ensure the rest of the muscles, supply after exercise, give full marks, what do you don't understand can also ask.

In addition to exercising, you also need to take nutrients to grow muscles, and only when you consume protein can you achieve muscle growth As for getting smaller after exercising, that's because your muscles are definitely bigger than usual when you are in a state of muscle congestion during exercise, and when the congestion is over, it will return to its usual appearance.

I can't go to the gym after a year or two of training. Don't think about growing into a muscular man in a short period of time.

You're not really muscle-growing, the scientific name is congestion, and after the rush, it's fast for 15 minutes, and it's slow for up to 2 hours, and it disappears naturally.

It is not recommended to practice alone on one side and one side is small, but choose the same weight on both sides, so that one side is completely exhausted, and the other side will not be exhausted, and the growth effect gap is obvious, and the weak ones will soon catch up.

As for the growth rate of the pectoral muscles, to put it mildly, even if you exercise regularly and your body fat is only 10%, don't even think about it if you don't practice for half a year, if you are just an average healthy person or simply a fat person, then whether you can produce visible results in one year is two words.

And it's pointless not to eat 3 points to practice 7 points to supplement the amount of protein.

There are two main reasons for training chest muscles but not growing muscles:

Exercise: the intensity of the chest muscles is not enough, the strict exercise is not according to the plan, three days of fishing, two days of drying nets.

Diet: Muscle building exercises and a normal diet are sufficient, but picky eating or skipping meals can affect muscle growth.

Ways to exercise your pectoral muscles:

Five push-ups with different levels of difficulty: incline push-ups, standard push-ups, focused push-ups, lever push-ups, one-handed push-ups (in increasing intensity).

Easier than standard push-ups is the incline push-up. You can do it by putting your hand on the wall, the edge of the bed, etc., which is easier than the horizontal level. If you can do about 15 inclined push-ups, do standard push-ups, other types of push-ups, and so on.

Harder push-ups: Heavy-duty push-ups, lever push-ups, etc. Focused push-ups are when one hand rests on a high object such as a basketball and the other hand does push-ups normally.

Lever push-ups are done with one hand on the side and the other hand is done normally. The final form is a one-handed push-up.

Long-term practice of table tennis and swimming will be perfect, this is how I feel about myself.

Do you pay special attention to your daily diet?

This is still very necessary!

I hope to work the diet!

Only pay attention to the training of the lower pectoral muscles, and ignore the training of the upper fascicle, so we must avoid this situation, the pectoral muscles are a whole, and they are all to be trained.

Mistakes to avoid are: there are more chest clamping movements than chest pushing movements. Many people will do a lot of chest clamping movements when exercising, and do very little chest pushing movements. The upper bundle of pectoral muscles exercises Qingchang sedan chair is less than famous.

If you can't train your chest muscles, you may not have the strength to do it, and the movements that must be practiced include barbell rowing, barbell birding, lifting dumbbells, pull-ups and so on.

The root cause is that the muscles cannot be torn for regrowth, and the intensity of training needs to be increased to achieve the effect of tearing the muscles, and then enough protein is supplemented to make him grow into larger and faster muscles.

It may be that the movements are not in place and you are not exercising consistently, but the best way is to do push-ups, lift dumbbells or use a tension machine every day.

Warm up before doing all the relevant hands, such as barbell bench press, dumbbell bench press, push-ups, etc., do some aerobic exercises, such as skipping rope, running, elliptical instrument, etc., so that the body can adapt to the next resistance training, the weight is not too large, you can use dumbbells to have a better awakening of the dimension of the pectoral muscles, remember to remember, the weight is lifted up little by little, if you come up to practice large weights, it will only lock the muscles, and it will not have a better effect of stimulating the muscles.

When the last stretch, it is also necessary to fully stretch, which is the most important item in fitness, because the muscles will be adhesion after training, if the stretch is not sufficient, then the dimension of the pectoral muscles will not be obvious.

The root cause is that your posture is incorrect when you exercise, search for relevant exercise postures on the Internet, and then consult some fitness coaches to correct it.