How can I improve my hand strength and pectoral muscles? There is no equipment

You can do 50 push-ups a day, the effect is very good, and it will be increased every day according to personal conditions, which has a very good effect on exercising hand strength and chest muscles, and the conditions are very simple!

The wrist must have strength, this force must be enough to make the arm force machine vibrate in the direction of bending, the muscles are tight, do not release the force, force in the direction of bending, if the arm hurts, do not continue, to prevent muscle damage.

Affected by the force of the chest, the arm strength device will help the user exercise the pectoral muscles, mainly relying on the triceps brachii and biceps muscles, and then use the pectoral muscle contraction, shoulder muscles and other actions to complete the action. After doing the upbend exercise, through the downbend exercise, exercise the muscle range that is not covered by the upbend, and pay attention to bending the arm strength device as vertically down as possible when doing this group of exercises.

Precautions. Please check whether the connecting parts of the arm strength device are firm and free of loosening before use, and please choose the arm strength device suitable for your personal physical fitness level to avoid straining the muscles.

Small weights do not mean that the more you do, the more you can skip training, you should choose a relatively spacious field for exercise, so as not to hurt people when you get rid of your hands.

People with tingling tendons or strong muscle pain can not continue training, to drink more milk to recover for a while, you can practice small weight dumbbells first, it is recommended that children under 12 years old do not use arm strength equipment.

The above content refers to Encyclopedia - Arm Strength Device.

The above content refers to People's Daily Online-How to choose home fitness equipment.

1. Chest clamping is definitely done, and this has a very obvious effect on the pectoral muscles.

2. Lying flat and pressing the chest is not as good as the supine chest press, the supine chest press is similar to the supine bird, because lying flat focuses on the circumference of the chest and lying on the back can exercise to the lower edge.

3. There is also a trick to parallel bars. Don't know if you have similar equipment in your gym. Technogym has a combination of horizontal and parallel bars that allows you to adjust the weight according to your situation.

The parallel bars movement is a hand support parallel bar instead of a pull-up. Can be very effective in exercising to the lower edge.

This is what I asked the coach before, the principle should be the same for men and women, and the lower edge should be an important factor in determining whether it is strong or not. Do 15 to 20 pieces per set, 2 to 3 sets at a time. There is also a balanced workout, not just focus on one part of the body, and other exercises should not be relaxed, otherwise the best results will not be achieved.

Fitness expert: How to adjust the strength of the chest and practice these movements!

Ways to practice your pectoral muscles:

One: push-ups.

1. Do push-ups every day, the number should gradually increase, to be grouped, such as a group of 20, you can rest for 1 minute after each group, such as doing 2 sets today, 3 groups tomorrow, 4 groups or more the day after tomorrow, you must do more and more, so that you can break through the limit, if you can persist, generally after 2 weeks, the chest muscles will have obvious changes.

2. The correct posture of push-ups, there is no unified rule, generally the legs should be straight, and the distance between the hands should be changed, for example, narrow push-ups (the width between the little fingers of the two hands is about the same as the width of the shoulders), wide push-ups (the distance between the thumbs of the two hands is greater than the width of the shoulders), the position of the feet of the high push-ups is higher than the head, if there is no equipment, the feet are generally resting on the stool, you may not be used to it at the beginning, but you will get used to it after doing it a few times.

Two: dumbbells. 1. Dumbbells are also a good equipment for exercising chest muscles, as long as you insist, the effect is also very good, dumbbell exercises are also grouped, generally 10-15 for a group, and many groups should be done every day.

2. There are many exercise methods for dumbbells, the most common ones are front and side lifts, and there are many other postures.

Three: tensile device.

I believe that many people have a tensile device, it is not expensive, dozens of yuan, it is convenient to exercise, and you can pull a few when you have time, but if you want to exercise international muscles, you must insist, you can't fish for three days and dry nets for two days.

Four: Diet. During exercise, diet is more important than exercise, the main component of muscle is protein, so be sure to eat more high-protein foods during workout, preferably animal protein, such as beef, chicken, eggs, pork can also be, plant protein: tofu.

Take your time, after push-ups, if you have dumbbells, exercise the strength of your arms, the effect will be better, and it will also help with push-ups.

Hello! At the beginning, no one can do a few at once, I started practicing in junior high school, doing 5 a day at first, and then slowly increasing, slowly more and more! Hope it can help you!

Only by exercising a lot, adding up a lot, you can, dripping water can wear stones.

Take your time, it's all like that at first.

If you want to enhance this sense of strength, you can use this kind of plank lift to stretch the strength, and insist on about two hours a day, then the whole arm and chest can be well strengthened, and the sense of strength is very strong.

Insist on exercising every day, you can do some exercises for arm and pectoral muscle training, such as: push-ups, jumping jacks, skipping rope, planks, weightlifting and other exercises, and insisting on training can strengthen the strength of the arm and pectoral muscles.

Usually, you can practice more sit-ups, supine knee bending, supine straight legs, sideways support, air pedaling, stick push-ups, platform abdominal legs, push-ups and other movements.