What exercises do you need to build muscles? Especially the pectoral muscles.

You can see the effect in one month and it will be noticeable in 2 monthsChest muscles: I'm talking about the simplest and most practical way, which is to do push-ups, which can exercise all the upper limb muscles (including the anterior deltoid muscles!!

A little apart is to train the triceps, and a little closer is to train the pectorals. In addition, the back muscles and abdominal muscles will be strengthened.

2.Exercise the muscles of the lower limbs: frog jumping on the spot is that the person squats to the lowest point, then jumps to the highest point, and then squats to the lowest point, and so on!

Think you've reached the limit, and you'll be fine. 3.It is best not to do the same movement repeatedly to train abdominal muscles It is recommended that each set of movements is different (1) Air boarding:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike.

Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset. Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position. (2) Lie down and raise your legs:

Upper body does not move, legs straightened, slowly lift up (3) Crunch: Lie on your back on the floor with your lower back close to the ground. Raise your legs at 90 degrees with your upper body, and bend your knees slightly.

Exhale, contract your abs, lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position (4) Simple sit-ups are fine.

Practice the above movements 4 6 groups Each group should be exhausted Rest for at least 48 hours after each workout Let the muscles be repaired If you practice every day, it will have no effect Supplement high-protein foods during the rest period Muscles are made up of a lot of protein So you can make the muscles thicker Hope (absolutely original Despise plagiarism) Welcome to ask (*

1) Do push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscle is extremely tense, hold this still position for 8 10 seconds or a little longer, and then relax.

2) Stand facing the wall, raise your arms in front of you, and touch the wall with your fingertips. The whole body is straight, the upper body is leaned forward, the palms of both hands are against the wall, and the fingertips are pointing upward. 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.

Do push-ups (put your feet high, so that your body is at 45 degrees, and do it slowly and in place as the standard) or face forward, prop your hands behind the chair or sofa, put your feet flat on the chair to do arm curls, put the tension device on the back, hold the handles with both backs, and push forward posture to train the pectoralis major muscles with a laughing effect.

Each group is done to the limit. Remember not to do every day, you can 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, let it grow, to put it bluntly, muscles are grown when you do anaerobic exercise rest.

Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

Exercise upper limb muscles: I said that the easiest and most practical way to close the carry, is to do a prone jujube state Ling support, which can exercise all the upper limb muscles (including the anterior deltoid muscle), do it slowly each time, the effect is good, and the limit is achieved! Stool Relatives!!

A little apart is to train the triceps, and a little closer is to train the pectorals.

In addition, doing push-ups with high feet or handlebars will help the overall development of all parts of the pectoral muscles, and in addition, the back muscles and abdominal muscles will also be strengthened.

Practice 4 6 sets of the above movements.

Each group is exhausted.

Take at least 48 hours of rest after each workout.

Allow muscles to be repaired.

If you practice every day, it will not work.

Supplement with high-protein foods during rest.

Muscles are made up of a lot of protein.

So it makes the muscles stronger.

Wish. Absolutely original.

Disdain plagiarism) Welcome to ask.

The following exercises can quickly build your pectoral muscles:

1.Bench press 3 sets, weight should be able to do 8 12 reps.

2.Dumbbell supine flying bird 3 groups, the weight is also suitable to be able to do 8 12 times.

3.There are 3 sets of parallel bars arm flexion and extension, and if the number of strokes will exceed 20, you should exercise with weights.

4.If you feel pain in your pectoral muscles the next day, do it again the next day. Other parts can be practiced.

5.Make sure you get protein and get enough sleep.

Exercises to exercise the upper part of the pectoral muscles:

1. Up-incline barbell bench press (barbell, dumbbell) < 30-degree angle.

2. Clamp the chest with a standing tension device (45 degree angle).

3. Supine flexion arm pull-up.

4. Push-ups (hands low and feet high).

Exercises to exercise the middle of the pectoral muscles:

1. Bench press (barbell, dumbbell).

2. Lying on the bird (dumbbell, tension device).

3. Clamp the chest with a standing tension device (30 degree angle).

4. Sitting posture clamps the chest bird.

5. Push-ups (hands and feet at the same height).

Exercises to exercise the lower part of the pectoral muscles:

1. Downward incline bench press (barbell, dumbbell) 15 degree angle 》Downward incline angle < 20 degree angle 2, downward incline dumbbell flying bird 15 degree angle 》Downward inclination angle < 20 degree angle 3, parallel bars arms flexion and extension.

4. Push-ups (hands high and feet low).

5. Clamp the chest with a standing tension device (leaning forward 15 degrees).

Bench press with dumbbells, or Smith bench press, or push-ups.

Ways to exercise your pectoral muscles:

1. Sit on the chair, grab both sides of the chair with both hands, stretch your legs, tighten your feet, try not to move your upper body, and then bend your knees and lift your legs, you will feel that your abdominal muscles are tight.

2. Do push-ups on a chair (three chairs), the chest should be lower than the seat surface, so that the muscle lines of the chest will be more contoured and the squares will be more obvious. 10 times as a group, 3 sets of bases. Generally, 3 bases are sufficient. Don't be too fast at the beginning, and keep your movements in order.

3. Followed by aerobic exercise. This is done to gain muscle and lose fat, and it is best to exercise every other day, and you can do aerobic exercise alone the next day. The diet is based on chicken and beef, drink more soy milk, and add bananas, which are vitamin-rich, very nutritious, and very good fruits, because muscles are not cultivated by training.

However, during the rest time after the workout, the muscle cells begin to enter a cycle of repair and development, if in this process, with the help of these food nutrients, the muscles will fully grow and thrive, and when you do weight training the next day, you will also feel that your muscles are very strong. If it can be combined with adequate and good sleep, muscle cells can be well repaired and developed.