How do masters train their chests?

If you want to train your pectoral muscles, if you are at home, you can only do push-ups. This method is simple and effective, but there is also a need to do push-ups.

The first way can take the way of high hands and low feet, if you let the angle of the body, control it at about 15 to 30 degrees on the ground, because this angle is easier to train the pectoral muscles to prolong the meat, if it is less than or greater than the muscles of other parts. You can also do flat narrow push-ups to exercise the middle of the pectoral muscles.

The bench press is a higher level of pectoral muscle training that requires dumbbells, benches, etc. Depending on the angle of the body, the parts that need to be exercised can be flexibly adjusted. <>

If there is a horizontal bar effect, the effect will be better. You can just do pull-ups, straight arm kicks, leg curls, somersaults, forehand and backhand - upside down, three and many other exercises. Generally practiced is: Chest, back, abdomen, upper arm, forearm and other parts.

But all training must have a certain amount of moderation, if. Strength training, not only will not exercise the pectoral muscles, but also cause damage to the body.

The best is the bench press, about 10 per group, do the last one with all your might, each group interval should not exceed 3 minutes, so that you can do 4 to 6 groups at a uniform speed, of course, each group can be reduced as much as possible to keep more than 8 per group, the distance between the arms should be moderate when bench pressing, that is, when the elbow joint is lowered, the elbow joint is at a 90-degree angle, the barbell is close to the chest, and then the barbell is pushed up by exhaling on the chest. It is best to have that kind of tightness and soreness after exercise, pay attention to rest and diet after workout, and the muscles will take 40 hours to fully recover, so the exercise can be practiced once every two days, and the time for muscle recovery is the best time to grow muscles, so you can supplement a lot of protein after exercising, and I personally recommend eating some egg whites, beef, chicken, fish, and milk. Protein powder is not recommended.

Three points of exercise, four points of eating, three points of rest, so if you want to train muscles, especially this kind of large muscles, it is the key to eat more, and the above is my many years of fitness experience.

Do 4 to 5 sets of 20 push-ups, and increase the amount of training after practicing for a while. There are two guidelines for any muscle training, the first is reasonable training, the second is appropriate rest, some people practice every day, the more they practice, the more painful they are, the more they practice, the more ineffective, and then they give up, the muscles also have to rest, each time a large number of muscle punctures are performed, when the muscles are to rest, this is scientific training.

I met a friend with well-developed chest muscles, who did more than 200 push-ups each time and practiced three sets a day. The pectoral muscles are well developed and the core muscles are strong.

Novice practice, first do two movements, barbell flat bench press, dumbbell flat bench press, a group of 12 to 16 weights, do 5 to 6 sets, each group is exhausted, first practice the chest thickness in doing other upward incline, downward incline, chest clamping or something, reshape. Chest training every Monday.

What is the difference between chest training and the wide square Lu blind method.