Pectoral exercises problem, thank you 20

Prone curl AFocus on the exercise area: biceps bStarting position: Sit or lie down with your upper body leaning forward slightly, holding a dumbbell in one hand and lowering it on the inside of one leg, and naturally bending the elbow with the other arm, resting on one thigh with the palm or elbow of the hand.

Push-ups work your pectoral muscles. But it is recommended that you buy a pair of dumbbells, buy the kind that can be disassembled to adjust the weight, the cheaper pair is less than 100 yuan, it is very convenient and practical, and you can exercise all parts of the body.

You can do push-ups, but with your hands forward and your arms close to your waist, 30 to 60 times a day, 2 to 3 times a day (you will see noticeable results after 2 to 3 months).

The first point is that there are many mistakes made by people in the training process of the pectoral muscles, the center of gravity is not in place when stretching, and the second point is that in terms of weightlifting, then the strength of the arms is not mastered well, and the chest muscles have no effect.

The most effective way to practice pectoral muscles is push-ups, parallel bar arm extension, horizontal bar pull-ups, supine hand-held barbell weight-bearing bench press, etc., you can, practice push-ups today, bench press tomorrow, and parallel bar arm extension the day after tomorrow. Among them, the oblique bench press exercises are the upper muscles of the pectoral muscles, and the same movement and the same muscles cannot be practiced for a long time, and can be practiced in the form of a variety of means. These can be practiced and are useful for the growth of pectoral muscles.

Do two together without concept, one is to increase the curve of the muscle, and the other is to increase the thickness of the chest.

Scold! I just wanted to say! If you want to work on your pecs!

You do the prone scale! Do you feel tired doing push-ups? Not easy to stick to?

Scold! If you feel tired, you can do it while listening to the song! Do your best in the time of a song!

And then every day! If you want to be lazy one day! You're going to open the song!

Suggestion: 1 A more reasonable exercise method is to do five sets of push-ups, 12 in each group, 1 minute of rest between sets, and practice every other day.

2 If you can't do it, you can put your hands on a high place to do it, that is, the head is high and the feet are low, this action is less difficult than the action you are doing now, and in the future, with the increase of strength, you can do the current one, but no matter what kind of action, you must ensure the number and number of scientific sets, as well as the rest time between sets.

3 Push-ups are for the pectoral muscles and have little effect on the arms, but many people think that they are training the arms, which is not right.

Eat more high-protein foods in your diet, such as milk, eggs, meat, legumes, etc., to supplement the protein needed for muscle growth.

Supplement: A part of the exercise is to train until the muscle feels sore, your arm is tired now, because your push-up action is not done standard, when doing it to stand up to the chest, and focus the strength on the pectoral muscles, with the strength of the pectoral muscles to control the rise and fall of the body, so as to train the pectoral muscles.

Yes, but I have 60-70 per group, 10 sets a day, and I have been practicing for 1 year, and my chest muscles are a little stronger than others. I remember once going to the gym, those adults do pectoral muscles (I don't know what it's called, that's what I call it) dozens of kg, I rely on the strength of the usual push-ups, 140kg did 10 times, very fulfilling.

I suggest you do 15 per group, do more than 7 groups, the more groups, the better, +1 per group every day, and after a month you will be 45*7, considerable.

Supplement with high-protein foods every day, then do push-ups (there are three different grips) and the distance between the hands is less than the width of the shoulders is called the narrow grip distance; The distance between the two hands is the same as the width of the shoulders or slightly wider is called the middle grip distance; The distance between the two hands is wider than the shoulders and the palms are called the wide grip distance. Depending on the grip distance, the parts exercised are also slightly different. Narrow grip distance helps develop triceps; The middle grip distance is mainly developed in the middle, middle and lower parts, middle sulcus and part of the inferior border sulcus lateral to the pectoralis major muscle; The wide grip distance mainly develops the upper part of the pectoralis major muscle, the lateral middle and upper part of the muscle, and the junction of the anterior deltoid fascicle.

Every day, according to three different grips in two groups, adhere to 1 month, you can see.

You're thinner, and you have an advantage in speed and endurance, and then you build muscles.

Don't do a lot of exercise, or it will damage your muscles.

I'm relatively strong, and my chest muscles are so developed that I don't want to practice anymore.

Hope this works for you.

Add one a day Don't underestimate one The effect will be obvious in 2 months Very effective Push-ups exercise the muscles of the whole body The arm muscles and pectoral muscles are more obvious I am the beneficiary of push-ups Let's do it together!After exercising for a long time, try to do it slowly, hehe, it's hard to stick to it, take your time, I couldn't even do 10 at the beginning, and I have been increasing to 100 every day, don't say I can't... To suggest to yourself that I must do it...

If you have a problem with exertion, you have to feel like you are tightening your arms with your pectoral muscles to prop yourself up. And your strength is too weak now, and you will only grow when you can do at least four sets.

Don't do it too intensively, mainly at a medium or slow speed, and do your best to do your best until you do it, and be sure to do some relaxation exercises after you finish it.

The arms were also exercised.

Take your time, it'll be fine.

You can give it a try, arm strength machine. It should have a better effect!

You can give it a try, arm strength machine.

I like pectoral muscles other than someone else's.

It means that your movements are not right, but you ask the coach like this, the coach can't teach you, he's better you ask him to be a personal trainer, it feels slow, and it can't be felt in other places, and if you don't feel it, your movements are definitely wrong. It's not clear here, it's best to ask the old members.

When bench pressing, choose a barbell with a larger weight, put it on the chest a little higher, and pay attention when practicing, it feels like holding a person, and you can have a little chest clamping action.

Don't worry, you may not be sensitive to the signal of your chest muscles now, you need to do a few more sets to find the feeling of muscle congestion, and you can do a few sets of push-ups to warm up before bench pressing.

Parallel bars curved arm standing butterfly machine.

These two actions work well.

Chest clamping and downward oblique flying birds are also available.