Is there a way to exercise your pectoral muscles without admonishment? Mainly the upper half of the

Use push-ups! arms apart, slightly wider than shoulders; The toes support the ground, and the torso is controlled in a straight line with waist and abdominal strength; Then spread your elbows apart to the sides and slowly lower your body to the ground with your upper body; Pause slightly, then control the reset, and when the elbow is close to straightening, move on to the next movement. As you gain strength, you can increase the difficulty by placing your feet on the steps.

Do push-ups A set of 12 reps The slower the better, one group plays and rests for 30 seconds Keep doing it See how many sets you can stick to Remember When you start a set, you must finish this set Even if you don't have the strength, you have to stick to it This has the effect of exercising If the pectoral muscles hurt every other day, do an exercise every other day Connecting the upper half of the pectoralis major muscles: Take a stool, do push-ups on it with both legs, spread your hands, and pay attention to the direction of bending your hands is left and right when you do it.

Do push-ups and you're good to go. I don't need any other assistance. Push-ups themselves are a form of exercise that works the pectoralis major and biceps muscles.

Yes, push-ups with a palm distance of 60 can train the pectoral muscles as standard.

Incline push-ups··· Feet in the high ·· The upper body is in a low place, and I do

Push-ups with high feet should have the same effect as bench presses.

Play parallel bars when you have time, it is very effective to practice the lower chest, and it is best to practice the upper chest after the effect, and the visual effect will be better!

1.Push-ups, a set of 10-15, four sets per day. The distance between the hands on the ground and the distance from the body should be varied frequently.

2. Barbell bench press, a group of 8-10, four sets each time, two to three times a week. 3. Use dumbbells to make birds, a group of 10, about 5 to 6 groups each time, three times a week. Abs are actually simpler, 1

Sit-up. It has two training methods: no weights, high reps, and weights, low reps, the latter is more effective in my time experience!

Suggestion: Use 10-20 kg barbell pieces to make 2 groups, 1 group of 15-25.

2.Supine leg raises. There are two modes of ab exercises, one is the "curl", which is the sit-ups, and the other is the "pull", which is the supine leg press.

In fact, the leg press is better than the sit-ups. Sit-ups: Lie head down on the sit-up ramp with your feet hooked onto the support board.

Hold the barbell plate in front of your chest with both arms, then firmly bend your upper body upwards until your upper body is perpendicular to your legs. The thighs remain still throughout the procedure.

Supine leg press: Lie head up on the sit-up ramp with your hands hooked onto the support board. Tie the barbell plates to your legs and lift them firmly upwards until your upper body is perpendicular to your legs. The upper body remains stationary throughout the process, and the upper and lower legs remain in a straight line throughout.

In this way, it will be effective in about 1 month.

The load is too small!

It is recommended to do push-ups with heavy loads, or push-ups with inverted or one-arm push-ups.

It is enough to do it once every two days, and each time is at a fixed time, the best time is between 4 p.m. and 6 p.m. every day. In any case, avoid two hours before bedtime. Half an hour before and after meals.

Do four to six sets at a time, 8 to 10 pieces each, and add weights for more than 10 pieces.

If it is to show your figure, it is recommended to practice parallel bars, 10 or 20 at a time, it will have a good effect in a week.

Push-ups are mainly used to exercise the pectoralis major and triceps brachii of the arms, and the following are the methods and quantities of push-ups to exercise muscles:

Number of push-up exercises: Do 10 to 15 in each set, do 3 to 8 sets with a 1-minute rest between sets.

Five push-ups with different levels of difficulty: incline push-ups, standard push-ups, focused push-ups, lever push-ups, one-handed push-ups (in increasing intensity).

Easier than standard push-ups is the incline push-up. You can do it by putting your hand on the wall, the edge of the bed, etc., which is easier than the horizontal level. If you can do about 15 inclined push-ups, do standard push-ups, other types of push-ups, and so on.

Harder push-ups: Heavy-duty push-ups, lever push-ups, etc. Focused push-ups are when one hand rests on a high object such as a basketball and the other hand does push-ups normally.

Lever push-ups are done with one hand on the side and the other hand is done normally. The final form is a one-handed push-up.

If the goal is to build muscle, the above workout plan does not require daily exercise, but only once in more than 48 hours. Muscle gain requires long-term persistence, and it is not possible to train a good figure in one day.

Push-ups are fine, but they should be done with different widths.

Sit on the chair, grasp both sides of the chair with both hands, straighten your legs, keep your feet tense, try not to move your upper body, and then bend your knees and lift your legs, you will feel your abdominal muscles tense.

Push-ups are done on a chair (three chairs) with the chest lower than the surface of the chair, so that the muscles of the chest will be more contoured and the squares will be more obvious. 10 times as a group, 3 sets of bases. Generally, 3 bases are sufficient.

Don't be too fast at the beginning, and keep your movements in order. Practice like this, and you'll find that everything is different.

This is followed by aerobic exercise. This is done to gain muscle and lose fat.

Intramuscular exercises are best done on alternate days, and aerobic exercise alone can be done the next day.

The diet is based on chicken, beef, and salmon, and drinks more soy milk, plus bananas, which are vitamin-rich, very nutritious, and very good fruits.

Because muscles are not cultivated in the current training. However, during the rest time after the workout, the muscle cells begin to enter a cycle of repair and development, if in this process, with the help of these food nutrients, the muscles will fully grow and thrive, and when you do weight training the next day, you will also feel that your muscles are very strong. It would be even better if it could be combined with a good night's sleep to allow your muscle cells to be well repaired and developed.

I wish you a speedy success.

There are no equipment to train the movements of the chest muscles, let's learn together!

The triad or super group training method is guaranteed to get you to the limit, but it can only be used at a relatively high level, are you sure that you need the extreme method?

If you really want to practice, it is recommended to go directly to the gym and find a coach to teach you.

But it's a tough process, and it's important to stick to it, and nutrition is very important, because the workout process requires a lot of energy, and you need to replenish it in time.

1. Simple and effective push-ups.

2. Balance the force of both arms.

Balance and drive the chest muscles.

Move the chest muscles up, down, left and right.

3 Boxing Left and right hooks are the fastest.

The number of times varies from person to person, and the emphasis is on longevity.

Insist on doing push-ups and lifting barbells every day