How to exercise the pectoral muscles to be stylish, thank you

0 foundation. Not only the pectoral muscles must be trained, but the muscles of the whole body must be trained to be coordinated and balanced, so that it will look good.

I'm a fitness trainer, so I can communicate a lot if I don't understand.

Sit-ups Push-ups Set of 30 8-10 sets per day No more than 2 minutes apart Push-ups consider biceps (wide grip) and triple heads (narrow grip).

Start by doing chest expansion push-ups and pulling your shoulders apart.

I'll help you. Don't be discouraged, as long as you persevere, there will be results. If you want to train your pectoral muscles, you have to do push-ups, or if you have the best equipment, do the bench press.

There are several types of bench presses, which can train the upper chest, lower chest, and whole pectoral muscles. That is, slabs, upper and lower inclined plates. However, it is recommended that you start with a tablet.

Don't put too much weight at first, and get the posture right. Lie down on the plank, taking care that your elbows are almost parallel to your shoulders and your chest and abdomen are up. Because you have to train the pectoral muscles, not the triceps on the arms, many people have incorrect postures, and at the end of the exercise, the pectoral muscles do not feel, but the arms are very sore.

With these in mind, the action is correct. First a set of 10 kg 20 pieces, also the weight of the warm-up, do 2-3 sets. Then add a little to a set of 15 kg 15 times for 2 sets.

At this time, depending on your own situation, if you can still add it, you can add it, and if you can't add it, it will end. Remember, a lot of times and a small weight is to train endurance, and a few times and a lot of weight is to train strength. Remember these tips ...

You are happy. I don't think anyone told me that...

After exercising, you should supplement protein drinks, that is, protein powder, or eat eggs. At the same time, you can eat some bread, rice, noodles, steamed buns, you can do it. Eat some more fruit if you can.

Vegetable. Basically completed a day's training... It's important to persevere!!

Practice every other day... Try to rest when you feel unwell...

1.Increase protein intake, the recipe can refer to the standard diet of bodybuilders, eat more protein and reduce salt intake.

2.Keep training, muscles are not built in a day. Use more equipment to train your pectoral muscles.

It is more effective to use a barbell to make a bird! Technical essentials: Hold the barbell with both hands on the bench (two sets of barbells with one hand on the weight of moderate weight), slowly parallel to the sides of the body, do the bird wings movement, and try to stretch outward to pull the chest muscles to the maximum!

Then forcefully retract to the top of the chest (forward alignment) and do several more sets of 10 in each group (can be gradually increased) The effect is significant!!

If you are a man, you can first go for some hormones, supplement protein drinks, and then start practicing push-ups 25 (twice) every day 60 20 days for you to have the following pectoral muscles:

The most effective way to get pectoral muscles is the horizontal bar!!

If you want to have more pectoral muscles, then practice these items: push-ups, cross supports, left and right chest stretches, left and right posterior stretches, left and right side push-ups, etc., are very effective for chest muscle exercises, and long-term adherence to the chest muscle lines will get better and better.

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.

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.