Recently, I ve been working on my pectoral muscles, but I don t know how to get the pectoral muscles

To train the flesh of the chest into pectoral muscles, you have to do it in the right way.

If you don't have professional equipment, you can do push-ups and get in shape.

The first group is: raise the legs 15 degrees (not too high), hold the ground slightly wider than the shoulders, and 4 sets of push-ups, each group of 25;

The second group is: doing push-ups on the flat ground, with the same width as above, 4 groups, 25 in each group;

The third group is: take dumbbells or other items to pad your hands, and the others are the same as above;

The fourth group is: parallel bars, there should be one in this school, 4 groups per group according to your ability, I usually have 8 groups of 10 per group.

The fifth group is: take dumbbells to clamp the chest, lie flat on a bench, put your hands flat on your shoulders, place your chest with a stretching feeling, and then put your hands together together, this action must feel that the chest is clamped, 4 groups of 20 each.

The main points are: 1. Absolute concentration, and feel whether the chest is forced.

2. Try to do it as slowly as possible, and go up quickly when full to ensure that the chest muscles are fully forced.

3. If you can't do this range, you must not fill the number, how much you can do, and ensure the absolute standard of each action.

4. The chest muscles belong to the training of large muscle groups, and it is best to practice them after 48 hours.

Usually eat more protein-containing foods, which is determined according to the amount of exercise, generally 6-8 egg whites a day, and you can't eat too much yellow.

It is best to eat beef 2 to 3 times a week, and if you want to train your big muscles, you can eat it for 3 points and 7 points.

First of all, there is a pair of dumbbells with adjustable weights, different weights for different movements, and the number of each set is 8 to 12 exhausted, which is most suitable for beginners to build muscle.

Each group should rest for no more than one minute, and rest for no more than 2 minutes after each movement Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Practice about twice a week, with an interval of more than 48 hours each time.

Doing sit-ups and push-ups every day is definitely useful.

Strengthen push-ups, dumbbell exercises.

Push-ups are always the best way to go.

You will notice that the muscles in your chest are tight.

Absolutely. You need to concentrate your strength on your chest、、This feeling has to be slowly understood by yourself and cannot be passed on orally、、The next thing is to pay attention to safety。

If you really can't hold it up, then you must put it down. Otherwise, it will be a 、。. that will not be able to be drawn

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

2) Stand facing the wall with your arms raised in front of you, and your fingertips will touch the wall without touching the wall. Keep your whole body straight, lean forward with your palms against the wall, and your fingertips pointing upwards. 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.

Exercise each of the above movements 3 to 4 times a week in groups of 10 to 15 for 5 to 6 sets, with 2-minute breaks in between.

Push-ups (fists are more effective), parallel bars, horizontal bars, running, and usually doing more chest expansion exercises can effectively exercise the pectoral muscles, and if possible, barbells and dumbbells can also exercise the pectoral muscles.

Push-ups are more convenient and can be done at home.

Work in small groups, each set until your muscles are sore.

In addition, eating eggs, beef and mutton helps to grow muscle.

Tell you that parallel bars are the most effective way to exercise your pectoral muscles.

Generally parallel bars schools have.

If you are just starting out, you can do up to 5-6 of them.

If you can do 20-30 in one go.

That's a small achievement, and every time you have to do it until you can't do it.

It's very effective (experience it firsthand).

This very simple push-up you do on your own every day sticks to do it at night before going to bed and when you wake up in the morning. But you have to do it yourself, and then continue to do it for about 3 months. Abs insist on doing sit-ups and abdomels.