How to train pectoral muscles and compound muscles faster, and how to train pectoral muscles most ef

Train to the muscles pack push-ups.

01 To exercise the pectoral muscles, you can do push-ups, pull-ups, chest expansion exercises, barbell chest presses and other exercises. For chest muscles, you must stick to it, and it is best to practice it every other day, otherwise the muscles do not get recovery and growth time, then the effect is not great, and at the same time, you must eat more things with high protein content, such as eggs and milk, and meat.

1. Push-ups.

Push-ups are an exercise that can increase the thickness of your pectoral muscles at home and are very helpful for building your pectoral muscles. It is perfect for people who want to work their pectoral muscles, but don't have much time and energy to go out and workout. The specific method is to lie on the stomach with both hands shoulder-width apart on the ground, and keep the body straight.

It can be adjusted according to the amount of individual exercise, basically 10 per group, and then gradually increase the number of sets according to the amount of exercise.

2. Push the chest with a downward incline barbell.

This movement mainly exercises the lower edge of the pectoralis major muscle, which will make the groove of the lower edge more obvious. Lie down at 20-40 degrees, with your head tilted down and your feet fixed to prevent your body from slipping. Then grasp the width of your hands, then slowly move the barbell down until it touches the lower chest and stay for about a second, then lift the barbell vertically up, and then the elbows are tense.

3. Tilt down the dumbbell and push the chest.

Lie on your back on a downward-tilting chair with your head tilted down, then use your legs to secure one end of the dumbbell bench. Hold the weight of the dumbbell with both hands and place it on the outside of the pectoralis major muscle, flex the elbow joint, and then keep the dumbbell head relatively stable, and then slowly lift the arm up. Then push the dumbbells upwards and inwards until the heads of both hands touch.

This method can exercise the lower part of the pectoralis major muscles well, and it can also have a good exercise effect on the triceps and anterior deltoid muscles.

4. Chest expansion exercises.

Pure pectoral exercises, the effect is second only to push-ups, rapid growth, and the best effect. The disadvantage is that the muscles are too soft. This one is relatively easy, a group of 50, and you can do four to five groups every day.

Your hobbies are the same as mine I'm also happy to answer this question for you, if you only practice for long strength, then use the method of small times and multiple sets, that is, use the weight of dumbbells or barbells that you can only do 3 5 times at a time as the standard, make about ten sets, if you practice contours, you need to use the weight of dumbbells or barbells that can do 8 12 strokes at a time as the standard, do 4 6 sets, but you mainly want to grow more strength, but if you still want to have a little contour, use the method in between.

The main action of training pectoral muscles is bench press, you should know, you are not practicing bodybuilding, so just use this method is enough, but it is best to add a group of flying bird exercises (that is, lie down and hold your arms up into a bucket shape, hold Yaling in both hands, and then slowly lower to the sides of the body, the arms must be in a line with the shoulders, and always lower to the upper arms parallel to the ground, if you are in the lower it is easy to be injured, and then in the process of the slight bending of the arms as long as the remains the same, until the two dumbbells collide again, At this time, the self-tightening of the chest muscles 1 2 wonderful in the lower, repeat. But one thing we must remember is that there must be a gap in the pectoral muscles, and you must not practice every day, which is not only easy to get injured, but also makes the muscles in the fatigue stage, and it is difficult to increase strength and muscles without recovery, which becomes half the effort!

Fitness is not a sport that can achieve results quickly, the main thing is to be persistent and persevering, in order to achieve results, so that at least two to three months of practice can see results. I'm sure there's no faster than this unless you take your pills, and that's not what I'm bragging.

As for the abdominal muscles, this is relatively simple, this is the only muscle group in the muscles that can be practiced every day, unless there is equipment, but you don't have to, do 100 200 sit-ups every morning and evening, you are relatively thin, generally about a month abs can show mountain dew.

There is also a reasonable exercise to match a reasonable diet, during this period to eat more high-protein foods, such as eggs, and lean meat, if possible, it is best to eat more, don't listen to what others say can not be absorbed, those people do not move at all, but eat must exercise, otherwise you will gain weight, not to mention, it is not good for the body.

Finally, I sincerely wish you the best of luck, remember to persevere, persevere, persist. Otherwise, you won't see results. Wishing you !! again

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.

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

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

First of all, ensure nutrition, secondly, train the chest muscles, make medicine and expand the chest. Push-ups are actually pretty good, 20 on the first day, 5 per day after that, and finally 100 per day.

Do the bench press. Birds, chests.

The effect of bench press is the most obvious, the weight is 80% of their own ability, 10 to 12 per group, 10 sets of 2 to 3 times a week, preferably 48 hours apart.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.