How to build muscle? Pectoral muscles, muscles in the arms, what to pay attention to?

Pull-ups mainly exercise the palms facing their own grip mainly exercise the biceps, "Narrow Sleep" is narrower than the shoulders, with dorsal muscles, the back of the hand is wider than the shoulders, the main latissimus dorsi, biceps, squatting up to train the thigh muscles. Push-ups wide distance exercise triceps, pectorals, shoulder muscles, narrow push-ups "The distance between the hands is 30 cm, the main training of pectorals, triceps, shoulders, exercise is divided into 2 days, the first day of push-ups 4-8 groups, wide distance narrow distance, do 3-4 groups each, 8-12 per group, 2 minutes of rest between sets, squat up a group of 25, do 4 sets, rest 2 minutes between sets, the next day pull-ups, 4-8 sets, palms and backs of the hands facing yourself, do 3-4 sets each, 6-10 pieces each, 90 seconds of rest between sets, Squat up 4 sets of 25 each If it feels difficult at first, you can do fewer sets and reps, and then do more sets and reps when your strength increases. Eat more foods high in carbohydrates after each workout, such as rice, oatmeal, bread, and eat more fruits and vegetables after 30 minutes of workout, and the muscle gain ratio will be accelerated!

Week 1, Target Muscles: Chest, Movements: Flat Dumbbell Flying Bird 6 sets x 10, Flat Dumbbell Bench Press 5 sets x 12, Push-ups:

6 sets x exhaustion week 2, target muscles: back, movements: 7 sets x 12 single-arm dumbbell rows, 5 sets x 12 bent dumbbell rows, straight-leg deadlifts:

6 sets x 12 weeks 4, target muscles: shoulder, action: dumbbell press 5 sets x 10, bent bird 5 sets x 10, one-arm dumbbell front raise:

5 sets x 12 pcs, upright rowing: 5 sets x 12 weeks 6, target muscles: humerus 2 humerus 3, movements:

3 sets of alternate dumbbell curls x 8 pieces, 3 sets of concentrated curls x 8 pieces, 3 sets of chest single-arm curls x 12 pieces, 3 sets of narrow bench press x 8 pieces, 3 sets of single-arm neck and back arm flexion and extension x 8 sets, and 2 sets of back arm flexion and extension x 12 pieces.

In fact, the muscles can be "shaped" The key is to persevere, that thing is not available in a day or two You have to increase your charm, mainly train the abdominal muscles and chest muscles What about the abdominal muscles, as long as you do it for about 10 minutes before going to bed every day, you have to do it in groups At least two sets The number should be decided according to your ability. It's the same with the pectoral muscles, more than two sets, because the grouping has an effect, and we all train in groups (the coach said that, I'm just repeating it).

Stick to push-ups every day, don't spend money, and do more sets in different times.