How to get your pectoral muscles out, at home,

Push-ups have a good exercise effect on the muscles of the abdomen, back and chest, and can also make a lot of tricks and receive unexpected fitness results. The correct way to do push-ups is: 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. Many people do push-ups that are not standard, or they slump down, or pout their hips, or the range of movement is too small......Distortion can greatly reduce the effectiveness of training, so it should be avoided as much as possible. In particular, it is important to keep the elbows open outwards rather than pointing the tips of the elbows towards the back of the body, otherwise the muscles in the front of the shoulders will take on too much weight and the focus of the exercise will not be on the pectoral muscles.

15 30 reps each time, 1 2 minutes of rest after doing it, stick to more than 5 sets.

The easiest and most effective way .........Push-ups: Find three benches, make your hands and feet on the bench form a triangle with bent arms, move your body down to elbows above your back, and then straighten your arms up. One more at a time to reach your limit (feeling like you don't have the strength to hold up), and a minute of rest to reach your limit one more ......Do it more than five times a day The key is to stick to !! Wait until you can make 100 in one sitting, and then add a weight (such as a small bag of rice).

Not only can you train your arm strength, but you can also train your chest muscles! Be sure to stick to !!

More than 100 push-ups and sit-ups a day to ensure the growth of chest muscles and abdominal muscles for 3 months.

1.The first thing you can do is do freehand push-ups.

Do 3 to 6 sets according to your ability.

Do 8 to 12 reps per set depending on your ability.

After each set, rest for 90 to 60 seconds, depending on your physical strength.

Then in the process of doing push-ups, pay attention to your rhythm slow up and down, inhale when you go down, exhale when you come up, and be sure not to suffocate.

After doing this action.

2.Dumbbell plank bench press.

If you don't have a yoga mat, you can find a sheet, put it on the ground, and then do this movement and choose the corresponding weight according to your own strength.

Then do 3 to 6 sets, depending on your physical strength.

Up to 8 to 12 reps per set, with 90 seconds of rest between sets.

After doing this, stretch the pectoral muscles.

Stretch both sides twice for 15 seconds each (just hold still).

Recommend a few exercises to build your pectoral muscles at home. In a flat bench press, lie on your back with dumbbells in both hands, place the dumbbells on your shoulders with palms facing up, push the dumbbells up until your arms are straight, and then slowly return. Lie on both sides with straight arms and pull up, lie on your back, hold one end of the dumbbell with both hands above your chest, and slowly lift the dumbbell to the limit with your shoulders as the axis.

These two groups are more suitable exercises for chest muscles at home, and as long as you persist, you can achieve your goals.

If you don't have equipment at home, you can try the push-up movement, which not only exercises the arms, but also the chest, and does dozens of them a day, and insists on it for a month, and you can train the pectoral muscles.

Push-ups can train the pectoral muscles, let's see what to pay attention to!

With just 3 movements, you can have pectoral muscles in 48 days, shoulder-width push-ups, you can practice the outside of your pectoral muscles, and you can exercise the whole chest with the same shoulder push-up.

With ** on, lie flat with your knees bent and raised, touch your left knee with your right elbow, then touch your right knee with your left elbow, and repeat!

It is recommended to eat some muscle building powder and then train and do more tiger push-ups.

Push-ups can train the pectoral muscles, let's see what to pay attention to!

The best effect at home is to use dumbbells, barbells are more dangerous alone, and the venue is not suitable.

You also need a stool to lie flat, if there is a stool that is inclined up and down, it is better, you can buy a comprehensive energy change in the mall, the effect is better, you can train the upper and lower edges of the pectoral muscles, and the shape is better.

The movements that can be done include: dumbbell bench press, down-incline dumbbell bird, dumbbell supine bend arm lift, up-to-line dumbbell bird, incline dumbbell bench press, rotary up-incline dumbbell bench press (how to do it on the Internet, there is a dynamic**, you will see it at a glance).

The easiest thing is to buy a pair of dumbbells, lie on a stool, bench press and bird.

1. Push-ups, 1 set of 10-12 pcs., 4 sets at a time. Not much, during the period do chest lifting and relaxation exercises.

2. Dumbbell bench press, buy 2 dumbbells, and the weight should be 10-12 in 1 group, or 4-6 groups at a time.

3, parallel bars don't seem to be easy to get at home, a group of 10-12, but also a 3-4 group.

It's not difficult for novices, but if you really can't do it, choose 2 out of 3 and practice first.

This method will strengthen the pectoral muscles first, and then talk about other things.

The important thing is not to practice every day, practice for 1 day depending on your personal situation, and practice for another day after a complete rest. Because muscles don't wait for recovery to get smaller and smaller, muscles are not fat, and they burn calories at rest. Thank you.

1.The first thing you can do is do freehand push-ups.

Do 3 to 6 sets according to your ability.

Do 8 to 12 reps per set depending on your ability.

After each set, rest for 90 to 60 seconds, depending on your physical strength.

Then in the process of doing push-ups, pay attention to your rhythm slow up and down, inhale when you go down, exhale when you come up, and be sure not to suffocate.

After doing this action.

2.Dumbbell plank bench press.

If you don't have a yoga mat, you can find a sheet, put it on the ground and do it.

Choose the corresponding weight according to your own strength.

Then do 3 to 6 sets, depending on your physical strength.

Up to 8 to 12 reps per set, with 90 seconds of rest between sets.

After doing this, stretch the pectoral muscles.

Stretch both sides twice for 15 seconds each (just hold still).