How can a 16 year old boy get his pectoral muscles more solid

Exercise more, play dumbbells, do push-ups, eat more, gain weight, and use exercise to turn the fat you grow into muscles

Well, it is recommended that you use a barbell to do a bench press, and a dumbbell to do a bird, to exercise the muscles and strength of the chest, if you want to practice the muscle circumference of a bodybuilder, you can do this, do 1-5 per set, which means that you can not lift the second one with only one, and then increase with the strength until you can lift one, and then you should add weight, and you don't need to think about the specific number of sets per day, because the physical fitness varies greatly You have to adjust yourself according to your own situation, this method can work to the absolute strength and muscle mass of the relevant area, if you are an athlete, you can't do that Because this kind of practice will affect the real strength growth period after the age of 18, but I guess you are not a player, if you are a player, you have to lift more than 8 in each group.

Bar dumbbell exercise mainly affects the muscles to be exercised by factors such as bell weight, grip method, grip distance, lifting angle, lifting speed and number of sets, and the pectoralis major muscle is no exception.

A relatively simple and safe way to do this is the bench press, which is effective in exercising the entire chest and increasing thickness. Lie flat on the bench with your feet naturally on the floor, then adjust the front and back positions of your body so that your eyes are directly below the barbell on the bench press frame. Hold slightly wider than shoulder-width and remove the bar from the bench press frame and slowly lower the bar until your upper arms are parallel to the ground.

Repeat this practice for three or four sets, each set of about 12 to 15 reps, depending on the individual's physical condition. After proficiency, you can do the downward incline barbell bench press, focusing on exercising the lower chest muscles, and the difficulty of the operation is slightly increased.

For the chest expansion exercise, many people are very clear that the simplest chest expansion exercise is to stretch the hands straight forward and keep them parallel to the ground, and then swing the arms back in the opposite direction until the arms are at the limit, and finally rebound back to the original position. For ordinary people, it can be changed to dumbbells, the weight of dumbbells is relatively light, which can add a greater burden to the arm, when practicing dumbbells, you can also do weightlifting action training, simulate the process of weightlifting, and long-term adherence to this exercise can be a good exercise for chest muscles.

Pull-up.

Many people are familiar with the upward movement, which only needs to have a load bar, hold it with both hands, exert the strength of the arm, and bend the arm to drive the whole body up and down.

Many people may not be familiar with the cat push-up, this movement is an upgraded version of the push-up, the fixed push-up action is changed to a mobile one, but it needs to be completed with the help of an abdominal wheel.

Exercise the pectoral muscles to do bench press, find a suitable weight of 12 groups, generally do about 8 groups, and then do the bird to stretch the muscles. You can do sit-ups for abdominal muscles, or you can do two-up starts, a group of 20, generally 5 groups - 8 groups. It is not necessary to practice every day, it is best to practice every other day to help relax the muscles.

Push-ups can exercise most of the muscles of the whole body, and help parents with housework.

Are you fat? If you are fat, do a moderate amount of aerobic before exercising your abs.

You're only 16 years old, so practice at home after you're done with your homework.

Push-ups, work your pectoral muscles, do 7-8 sets of 30-40 each. Do 7-8 sets of sit-ups, work your abs, and exhaust each group.

There are conditions for crocodiles to climb 60 meters per day. Keep doing it every day, and in the near future, you will have an enviable figure.

Cultivation is only effective when you are 16 or 61 years old, and your age is not important, but mainly in terms of method and persistence.

Action 1:

1. Kneeling push-ups, first of all, let's talk about the preparatory action. Keep your hands on the ground, your knees on the ground, and your feet naturally crossed. The distance between your hands is greater than the width of your shoulders, so be ready for the move.

2. Formal action of kneeling push-ups. The body is pressed down as much as possible, it is best to keep the chest close to the ground, and when the lowest point is reached, the body is propped up, pay attention not to be too fast, basically complete a beat between 2-3 seconds, the so-called a beat, is the body to press down and hold up once.

3. Kneeling in a group of 20 push-ups, recover for 30 seconds after doing one set, and maintain a prepared posture when recovering, which is the posture of step 1, but you don't need to press down. After 30 seconds, do the second set, the steps are the same as the first set. Both sets are done and stand up to recover for 30 seconds, and after 30 seconds, they are ready for the next move.

Movement 2: 4. Push-ups. Preparation action: Put your legs on a high place, the height is 30-50 cm, and you can also land on your knees and support the ground with both hands, and the specific specifications are similar to step 1.

5. Standard movements of raised push-ups. This is similar to step 2, press down and hold up, repeat. In a set of 20, recover for 30 seconds after doing one set, and then do the second set.

6. Recover for 30 seconds between each set, and do 2 sets for each action. After the 2 sets are done, stand up and recover for 30 seconds, and then move on to the next movement.

Movement 3: 7. Shoulder-width push-ups. The method of this movement is the same as that of kneeling, except that the distance between the hands is the same as the width of the shoulders. It is also a set of 20, and it will recover for 30 seconds after doing a set.

(1) Do push-ups, when the body descends to the chest about to touch the ground, the pectoralis major muscle is extremely tense, hold this static position for 8 10 seconds or a little longer, and then relax. (2) Stand facing the wall with your arms raised in front of you, so that your fingertips touch the wall without touching the wall. Keep your whole body straight, lean forward with your palms against the wall, and your fingertips pointing upwards.

Bend your elbows, your upper arms are at a 90-degree angle with your forearms, your upper body is close to the wall, your arms are bent at your elbows to support your upper body, not to make your body against the wall, your pectoralis major muscles are extremely tense, hold this resting position for 8 10 seconds or a little longer, and then relax.

Toughness is to rely on pulling, just pull about 30 times a day, and the upper limb body ponders by itself, which is the limit pressure;

Lower limbs: positive leg press and side leg press, each leg is pressed 30 times, and the leg is kicked several times after pressing;

You can also sit and press your legs, bend one leg and press the other leg, which is actually similar to standing and pressing, pressing each leg 30 times;

Splitting the sitting position is to break the legs to the limit with your hands, leaning forward and pressing left and right, 30 times each;

Sitting, legs straight, body leaning forward, 30 times;

The leg ligaments are like the ones above;

Abs: In the first month, do sit-ups first, 30 x2 sets (standard, non-standard sit-ups will borrow strength, 300 is equal to 30 standards, so don't make a mistake).

In the second month, this month plus supine leg presses, training the lower abdomen, 30 x2 sets, the same standard.

In the third month, this month plus planks, to standard, if not standard, do not train abdominal muscles, but make the deltoid muscles sore, 30 seconds x 2 sets.

Next, you can increase the amount of the group on the basis of the previous three months, no need for other people's guidance, abdominal muscles should be maintained at more than 4 exercises a week, in short, no pain can be practiced, no way to pain, just rest.

Pectoral muscles: 15-20 x 4 sets of standard wide push-ups, 8-12rmx3 sets of bending arm push-ups, and 8-12rmx3 sets of reverse flexion and extension.

RM indicates the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5rm, and if he can do 10 times, it is 10rm).

Pectoral muscles are the same as abdominal muscles, in general, you practice for 3-5 months, the above exercises can not meet your muscles, you can add the amount of your own group, of course, the amount of increase can only be non-weightless push-ups, bend arm braces and another can not be increased, 8-12rm is the best, plus the group can.

I'm a fitness trainer at 15 years old, and it's recommended not to do a lot of fitness! It can hurt you! Simple sit-ups!

A set of 30! Do two sets to drink milk before bedtime! Apparatus assists a group of 50 20kg grip sticks!

Make a group! Stay in a good mood! Do more housework and sweep the floor simply!

Mop the floor! You can get the appreciation of parents and get muscle! Do it to ensure that the little girl is fascinated by your chest muscles!

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