How long do you hold to see pectoral muscles 5

Push-ups have a certain effect on the exercise of the pectoral muscles, and it is an ideal full-body exercise, which has a certain effect on the back muscles, deltoid muscles, and arm muscles, but please note that my wording has a certain effect, once your muscles grow enough to easily withstand this amount of exercise, their growth will slow down or even stop. So you're talking about sticking to push-ups isn't the ideal way to get a good breast.

Chest muscle training method: 1. Dumbbell flying bird This is the first recommended chest strengthening method. If you don't have the money to buy a barbell, buy a pair of 30 kg dumbbells (online environmentally friendly rubber dumbbells are very cheap), from 10 kg, 15 kg, 20 kg (or according to your own situation) step by step to practice flying birds, increase the weight depends on the growth of your own muscles.

Second, the barbell bench press This is generally done in the gym, and the effect is also very good.

3. Dumbbell bench press Of course, it is not as good as a barbell and thankless.

Fourth, pull-ups mainly train the back muscles, increase the chest without increasing the back, then it will become a deformity, and the pull-ups have a good exercise effect on the superior pectoralis muscles.

In addition, push-ups are also very good, you can stick to them, but don't expect to train your chest muscles very much.

Stick to it for about a month.

[Pectoral muscles include]: upper pectoral muscles, inner pectoral muscles, outer pectoral muscles, and lower edge of pectoral muscles.

Start by doing a warm-up set of 20 reps with a small weight, then:

I dripping days, with an average bench press of 61kg? Cattle fly in the sky, this is China, not USA!

The pectoral muscles need to be barbells, and the dumbbells are only modified and enhanced, I have practiced for less than half a year, and my chest can already be seen, and I don't have a year to think about 、、、

There are many influencing factors, such as: Is the training intensity light? Is the nutritional intake adequate? Whether the muscles are rested or not is well rested ?..

The data you provide is too one-sided and vague to make a precise judgment! But if everything is scientifically sound! There will be a noticeable improvement in 1-2 months!

Personal experience, relying on dumbbells for 2 months. Ask for daily persistence.

The pectoral muscles are large muscle groups, and the best effect is exercised once every 3 days The method of exercising the pectoral muscles is as follows: the pectoral muscles are divided into several parts of the upper, middle and lower parts and the middle seam, and the pectoral muscles are at least 4 groups to do at least 4 groups of movements, and each group does 8-12 times to achieve exhaustion, use this rule to measure whether the weight of the equipment you are currently using is suitable, and the exercise actions are: barbell flat bench press, dumbbell flat bench press, dumbbell oblique push, dumbbell oblique bird.

Follow this exercise plan and you will see good results in 3 months.

In addition, scientific fitness also needs to pay attention to protein supplementation and muscle rest at the same time, so as to make the muscles thicker and bigger.

1 is enough rest for the muscles, the pectoral muscles are large muscle groups, and it is best to exercise once in 3 days, because the muscles are pulled and torn during the exercise, and the muscle fibers need enough rest time to repair and grow, so it is not that the more you exercise, the more effective.

2 is enough protein supplement, torn muscle fibers need to absorb enough protein to repair and grow muscle fibers, so that the muscles will become thicker and larger, breakfast can be 3 egg whites, lunch or dinner to add chicken breast, fish and other white meat, these are the best fitness foods rich in high protein.