Why don t I have long pectoral muscles after four months of fitness?

First, don't overtrain. To train your pectoral muscles, you should do it again at least every 3 days.

Second, do the right moves. Bench press, the barbell must be vertically up and down, you had better find a good one to help you see your movements.

Third, pay attention to nutrition. Within half an hour after exercising, replenish protein.

Fourth, pay attention to rest. It's about getting enough sleep. It doesn't matter if you stay up late or not, you need to get enough sleep.

The action must be in place, and the nutrition must keep up.

It's like you're doing anaerobic exercise, and you have to do more aerobic exercise so that your muscles are shaped.

If you keep practicing, you will definitely be able to practice it.

The amount of training is okay, and it won't be long at all. You'd better measure your bust with a ruler and compare it back and forth. Sometimes the eyes can deceive.

It's only been four months, and you're in too much of a hurry. I can't see anything for 4 months. Although your group is right, but I don't know how strong it is, find a strength that suits you, don't take 5 catties to do it, hehe, if you use 5 catties to do it, it won't grow meat in 5 years.

In terms of nutrition, it's almost the same.

Properly increase the weight, is it a daily exercise for four months, and can you not lift your arms if you practice? If the effect should be obvious, or it does not grow, it may be a problem of nutrition and rest.

The first nutrition to keep up with is protein and crude fiber. You can supplement from between eggs and lean meat.

And staying up late is a taboo for fitness, because staying up late and its consumption of physical energy.

The range of training should not be too large to avoid muscle injury, and it should be different from person to person, and it should be done according to the ability.

According to what you said, 4 months of fitness should be able to achieve small results.

Don't stay up late.

Maybe your nutrition method is wrong The body and nutrition are inseparable It is recommended that you study nutrition You don't need to study it very deeply, just understand a little bit I hope you can make your dreams come true Haha.

Incline dumbbell press: Exercises 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: Exercises the lower pectoralis major muscles. 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.

It may be that the way of exercising is wrong, or it may be the wrong way of eating, pay attention to these 2 points to train the ** muscles.

This is most likely due to an unhealthy diet that should be eaten more high-protein foods.

It may be that the method is not suitable, you can adjust it, try these movements: push-ups, cross support, left and right chest stretches, left and right posterior stretches, left and right side push-ups, etc., are very effective for the exercise of the lower chest muscles, and the lines of the lower chest muscles will get better and better if you stick to it for a long time.

Increase the intensity of your training, and the intensity is constantly increasing.

Have you been exercising consistently for 1 year? Do you have to look in the mirror every day to see the effect of your training? (Aesthetic fatigue).

Eat some egg whites after each workout.

It's okay to learn boxing, in fact, because the muscles are stiff, and the nutrition has to keep up, in addition to the chest muscles, the connection of upper limb strength is very important! Taken together, the pectoral muscles can continue, I hope it helps you!

In order to improve the effect of the exercise, you can carry weights on the shoulders, and you can also use to improve the position of the feet (such as resting on a stool or step, single parallel bars are also an effective way to increase the chest muscles, if you are more professional, go to the gym for different parts.

If you are underweight, it is advisable to pay attention to your carbohydrate and protein intake, if the nutrition does not keep up, it will only have the opposite effect on your training. There are changes in training methods, because the body's adaptation will make your training effect reduced.

I advise you to gain a little weight appropriately, and don't exercise too much for a thin physique, because there will be a lot of hidden worries when you get older.

After reading this, thank me so much.

1. Target muscles.

Before doing the movement, it is necessary to clarify the part of the training. For example, when doing dumbbell upward incline bench press, it is necessary to make clear that the training part is the upper part of the pectoral muscles and triceps, and at the same time has an exercise effect on the anterior deltoid muscle. Once you know which muscle groups you are training, it's important to feel how your target muscles are working.

2. Action. Fully understand the training movements of a certain part, for beginners it is enough to have 3-4 movements in one part, and in the advanced stage, the training movements of one part can be increased to 8.

3. Number of groups. The number of sets refers to the number of sets done for each movement, generally 2-3 groups for beginners are enough, 4-6 groups for intermediate stage, and 8-10 groups for advanced stage.

4. The number of times per group.

The concept of reps per set is very important, and reps are the maximum number of reps that a certain weight of dumbbells can complete per set. A set of 6 reps or less is used to improve strength; 8-12 times for muscle mass; More than 15-25 times to improve muscle separation and sculpt muscle lines; More than 25 times for fat loss;

5. Weight. The maximum weight is the weight that can only be performed once. 85% or more of the maximum weight is considered large; 65%-80% are medium weight; Less than 65% of the weight is considered small. Training with medium to heavy weights can increase strength and muscle girth.

Medium to light weight training can improve muscle definition, separation and finesse, and can reduce some fat.

6. Time interval between groups.

This is a very important and easily overlooked concept, and the between-set interval refers to the rest time between sets of the same action. Usually short intervals are about 30-45 seconds, about 1 minute is a medium interval, and more than 1 and a half minutes is a longer interval.

7. Speed. In fitness training, slow motion is generally used, which is suitable for most fitness training. Of course, it is not excluded that some fitness methods can achieve results by increasing the speed of movements.

8. Fitness frequency.

Usually beginners can practice 3 times a week, intermediate practitioners can practice 3-4 times a week, and advanced athletes can practice every day during the season, or even 2 times a day. Experiments have shown that after a vigorous exercise session, the body function is at a declining level for 2-3 days, and it will return to the original level in 3-5 days, and it will take 5-8 days to produce excessive recovery! That's why many high-level elite athletes train routinely with each muscle group only once a week.

Kneeling push-ups, first of all, talk about preparation.

Action. Keep your hands on the ground, your knees on the ground, and your feet naturally crossed. The distance between your hands is greater than the width of your shoulders, so be ready for the move. Concrete movements.

01 Kneeling push-ups formal movements. The body is exhausted.

Amount of pressure, preferably close to the ground, up.

When you reach the lowest point, you can hold up your body, pay attention not to be too fast, basically complete a beat between 2-3 seconds, the so-called a beat, is to press down and hold up once.

02 Kneeling distance push-ups in a group of 20 or more, recover for 30 seconds after doing one set, when recovering.

Maintaining a prepared posture is step one.

Posture, just don't press down. After 30 seconds.

Do the second set, step and the first set one.

Shape. Both sets were done and stood up to recover.

30 seconds, 30 seconds later ready for the next move.

03 Push-ups. Prepare for the action: Place two.

The legs are placed on a high place, with a height of 30-50 cm.

However, it is also on the ground with both knees and hands on the ground, and the specific specifications are similar to step 1.

04 Standard movements for push-ups. This moves.

It is similar to step 2, press down and hold up, and repeat. In a set of 20, recover for 30 seconds after doing one set, and then do the second set.

05 Recover for 30 seconds between each set, and do 2 sets for each movement. After the 2 sets are done, stand up and recover for 30 seconds, and then move on to the next movement.

06 Shoulder-width push-ups. The method of this action.

The specification is the same as the kneeling distance, but with two hands.

The distance between them is the same as the width of the shoulders. It is also a set of 20, and it will recover for 30 seconds after doing a set.

There are 3 factors that must be strictly paid attention to in the increase in fitness.

One is a scientific fitness method, each muscle part at least 4 movements, each action at least 4 groups, each group to achieve 8-12 times to achieve exhaustion, group interval of 30 seconds, a large muscle group with a small muscle group every day, first practice the big one and then train the small one, the chest muscles, deltoid muscles, back muscles are all large muscle groups, exercise once every 3 days; The rest are small muscle groups, exercise once every 2 days, and make a scientific fitness plan to strictly implement it.

The second is protein supplementation, muscle growth is needed to absorb protein to become thicker, so it is necessary to increase protein supplementation in the morning, noon and evening, for example, egg white, chicken breast, fish and other white meats.

The third is the rest of the muscles, not that the more exercise, the better, in the first article has said the time principle of muscle rest, and it is good to strictly implement it.

Strict implementation of the above three articles will lead to results.

It's useless to practice alone. It has to be nutritious, high in protein and high in calories.

Muscles don't mean you can train them right away, they need to grow slowly. Otherwise, you can buy some protein powder and drink it yourself, and you will grow muscle quickly. But let me remind you that you should buy protein powder better, otherwise it will not be good for your body to drink it.

It stands to reason that three months is about the same, but I only bought a chest expander and practiced it for three months, which is already very significant. You can try using a chest expander.

Whether the personal trainer will teach ah, it is recommended that the landlord is looking for one.

Isn't it the right way you buy a chest expander in plus push-ups to try.