How to exercise your pectoral muscles and strengthen your hand muscles

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave. Wish.

Before this question, let's analyze the pectoralis major muscle. The pectoralis major muscle can be divided into five parts: the upper edge of the pectoral muscle, the middle edge of the pectoral muscle, the lower edge of the pectoral muscle, the lateral wing of the pectoral muscle, and the middle suture of the pectoral muscle. Generally, the growth trajectory of the pectoral muscles is from the outside to the inside, and only the outside of the pectoral muscles is developed enough to make the inside of the pectoral muscles developed.

This friend's question is how to exercise at home to increase the muscles of the upper edge and middle seam of the pectoral muscles, we know that exercising the pectoral muscles at home is nothing more than doing push-ups, so how to do push-ups to exercise the muscles of the upper edge of the pectoral muscles and the middle seam of the pectoral muscles? Let's explain them one by one:

Push-ups work the muscles along the upper edge of the pectoral muscles.

If you want to do push-ups to work the muscles along the upper edge of your pectoral muscles, you can choose a high-foot low push-up. However, for this foot master low push-up, you need to pay attention to the angle of the body and the ground to control about 15 to 30 degrees, because this angle is easier to exercise the upper edge of the pectoral muscles. If it is less than this angle or larger than this angle, then the muscles in the middle of the pectoral muscles and the deltoid muscles of the shoulders will be exercised.

Push-ups work the muscles in the middle seam of the pectoral muscles.

If you want to do push-ups to work the muscles in the middle seam of your pectoral muscles, you can choose a two-handed push-up. This narrow push-up is divided into three types: hand-high and low-pitch push-ups, flat narrow-pitch push-ups, and hand-low-foot high-pitch push-ups. These three narrow push-ups exercise the upper, middle, and lower middle seams of the pectoral muscles, respectively.

Push-ups with high hands and low narrow pitches – exercise the upper edge of the pectoral muscles.

Flat narrow push-ups – work your pectoral muscles in the middle of the seam.

Hands-down, high-foot, high-pitch push-ups – exercise the pectoral muscles, the lower edge of the midseam.

After analyzing the muscles on the upper edge of the pectoral muscles and the middle seam of the pectoral muscles with push-ups at home, the rest is for the practitioner to keep exercising. The following is a pectoral training program for those who need to work on the upper edge of the pectoral muscles and the middle seam of the pectoral muscles with push-ups at home, using 2 exercises per week. The plan is as follows:

1. High hands and low feet push-ups, 4 groups, each group to achieve the limit of times.

2. Narrow push-ups on flat ground, 3 groups, each group to achieve the limit of times.

3. Push-ups with high hands and feet and low narrow distance, 3 groups, each group to achieve the limit of times.

4. Push-ups with low hands and high feet at narrow distances, 3 groups, each group to achieve the limit of times.

Finally, I would like to give a little advice to friends who train muscles, and what we pay attention to when practicing muscles is the standard and in place of the movements in the process of training. Therefore, it is important to remember "slow motion, long displacement" when doing movements.

There are two ways to exercise the pectoralis major muscles: Press Hands Fly If you want to increase the size of your muscles, it is recommended to use the Big Five program: divide each workout into 5 sets, do 10reps in the first group, and choose a weight; Group 2 8rep, increase the weight... And so on for group 5 of 2rep, choose the maximum weight you can bear 105.

The same set of muscles should be exercised every other day, because the muscles need 24 to 48 hours to rest.

Insist on reaching your limit every day before you stop exercising Every muscle is slowly strengthened under the extreme exercise.

The main thing is that you can practice push-ups every day for a month, and your hand muscles will use fitness equipment!

Methods of exercising the pectoralis major muscles: 1. Do push-ups (raise the feet so that the body is at 45 degrees, and take slow and in place as the standard when doing it); 2. Face forward, support your hands on the chair or sand spike mold with your hands behind your shoulders and stretch your arms; 3. Bench press with dumbbells (must be heavy, or barbells) can effectively train the pectoralis major muscles.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles.

Stick to push-ups. Push-ups work the muscles of the whole body, especially the muscles of the arms. Long-term exercise can develop strong arms.

Go to the gym and ask the trainer ......Those people are more senior ......You can also do push-ups.

If you are very thin, you can do 100 push-ups every morning, noon and evening without equipment! 100 sit-ups in the morning, noon and evening}! It's okay to jump rope and run for a run {Be sure to take the time to put in the effort!}

The best thing is the arm strength device, once a day, 5 sets of 5 groups to exhaust each group.

Stick to doing push-ups and usually go to the playground to play single parallel bars.