How to gain weight? How to refine pectoral muscles? How to strengthen the pectoral muscles?

With a height of 170cm and a weight of 42kg, it is below the standard weight, and it is a little thin. If you really want to exercise your body well, and exercise a tall, well-proportioned, strong, capable, chic, and beautiful body, based on my personal experience, I recommend you to take the following methods to strengthen your body:

The first is to get into the habit of waking up 40 to 60 minutes earlier in the morning;

Second, after getting up in the morning, go out for a run first, and run the body until it is slightly warm, as a necessary preparation before exercising every morning;

The third is to do radio gymnastics, or learn some basic movements of martial arts, note: when learning to practice martial arts for the first time, you do not require a look, but must pursue a look. in order to ensure that his gestures are in line with the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try your best to roar to the sky with one breath, (exercise and improve your lung capacity and confidence), do more push-ups, and hang more horizontal bars and parallel bars if you have the conditions (it is best to reach the high school physical exercise standard or above);

Fifth, prepare a glass of boiling water before going to bed every day, and the first thing after getting up in the morning is to add some hot boiled water to the cold boiled water, and drink it on an empty stomach (one is to dilute the blood viscosity in the body due to sleep; Second, it is conducive to the undesirable state of insufficient blood supply and oxygen supply when exercising; Third, it has the effect of cleaning up the garbage in the body, improving the digestive function of the body, which is conducive to the long meat, especially the long tendon meat), after adaptation, you must drink more than 400ml each time;

Sixth, we must eat a full meal every morning, and we must also eat well and be full at noon. Chicken, duck, fish, and meat can be eaten as much as you like. But dinner:

First, it is best to eat pasta (bread, steamed buns, noodles, etc.); Second, it is best to eat some chicken, duck, fish, and meat; The third is to eat well, don't eat too much (because the first two items after dinner are the conditions for growing meat, but eating too much may cause excessive intake and cause the main reason for the long fat (fatty meat) and long tendon meat (lean meat));

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars, parallel bars or do sit-ups, exercise until the body is warm, and then increase the amount of activity after the body adapts;

Eight is to go to Xinhua bookstore, online purchase or ** some exercises, martial arts body protection and protection books and exercise technical essentials, precautions, martial arts simple routines to learn well, and then carry out specific exercise and implementation as well. After the physical exercise is good, then consider whether it is better to learn martial arts.

The above articles are important in perseverance.

Only you can stick to it for a long time and develop such a habit of life. I'm sure you'll see some results in two months, and if you can stick to it, it won't take you two or three years before you'll be able to train yourself to:

Handsome and chic, robust, capable, temperamental, personable, with the demeanor of a general, and a beautiful young man and a good man sought after by beautiful women!

Good luck!

In your case, eat more, practice more, and participate in more sports.

If possible, it is recommended to go to the gym to exercise, and it is much better to practice in the gym than to practice at home.

If you go to the gym, push-ups are the best option. If you can't do so many at first, add them slowly. The main thing is that I can keep practicing every day, and now I have obvious muscles and my shoulders are much wider.

The following part of the soft explanation is not enough to train the chest.

Multi-parallel bars flexion and extension.

If there is a large gap in the middle.

Chest clamps are mostly used with chest clamps or large flying bird machines.

If not, use dumbbells to lie flat and tear your chest.

If you can go to the gym, there will be a lot of exercises, and I'm sure you don't have the conditions to go right now, but it doesn't matter, there are many ways to work your pectoral muscles in our daily lives. The simplest is push-ups, the distance between the hands is slightly wider than the shoulders (if it is too narrow, it is mainly the triceps muscles), by raising the foot pads will focus on the upper chest, giving the pectoral muscles a more comprehensive exercise, when you practice for a period of time, you can also choose weighted push-ups, that is, put weights on the back and then exercise. Parallel bars are also a good choice, parallel bars mainly act on the lower chest, so that your chest muscles are fuller, pay attention to leaning forward when doing it, chin against the chest eyes look at the chest, concentrate, bend your feet and stretch forward.

If there are dumbbells, there are also flying bird bench presses and other actions, how to do the landlord or search for it yourself, it is best to have ** more intuitive, I can't tell for a while.

Push-ups, adjusting the distance between the palms of the hands and the height of the feet by yourself, you can train the pectoral muscles.

1. High hands and low feet push-ups, 4 groups, each group to achieve the limit of times.

2. Narrow push-ups on flat ground, 3 groups, each group to achieve the limit of times.

3. Push-ups with high hands and feet and low narrow distance, 3 groups, each group to achieve the limit of times.

4. Push-ups with low hands and high feet at narrow distances, 3 groups, each group to achieve the limit of times.

Arm wrestling force, boosting can be done, the simplest push-up.

Do push-ups (put your feet high so that your body is at 45 degrees, and do it slowly and in place) or face forward, prop your hands behind your back on a chair or sofa, and lay your feet flat on the chair to do arm bends; Bench press with dumbbells (either heavy or barbell) can be an effective way to train the pectoralis major.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

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.