How to practice chest muscles the fastest?
1 push-ups
Push-ups are definitely the first way to practice chest muscles. This method is extremely explosive and can quickly crush muscle tissue and enhance its regeneration ability. His only drawback is that if you practice for a while and put it on hold, the fat content of chest muscles will increase greatly, that is, it will be very soft. One hundred to two hundred a day is enough.
Step 2 pull-ups
pull-up
Chest muscle exercise can be done even in the dormitory of the school community, which is of great help to the exercise of arms and chest muscles. In school, clubs can do it on the horizontal bar, and in dormitory, they can directly sit on the armrest of the lower berth and reach for the upper berth. I used to make 50, but now I can make 30 when I gain weight. I think making thirty a day is enough.
3. Chest expansion exercise
Chest expansion exercise
Pure chest muscle exercise, the effect is second only to push-ups, which grows rapidly and has breast enhancement effect. The disadvantage is that the muscles are too soft. This is relatively easy, 50 groups, four to five groups a day will do.
4. Run in situ
Don't run, just wave and blow your legs. If you are too lazy, just wave. Similar to chest expansion exercise, the effect is worse. Just "run" 10 minutes every day.
5. The arms of parallel bars are bent.
Chest muscle exercise
Chest exercises can bend your arms on the parallel bars and support your whole body on the parallel bars. Do flexion and extension exercises. The effect is very good. In the dormitory, you can stand with your arms on the ceiling, your legs are raised, and your arms are flexed and stretched, which is more obvious. Thirty groups, two groups a day.
Step 6 punch holes
wave one's fist (at sb)
How to practice chest muscles the fastest? Boxing is also a good choice. Rush into the air. The effect is also obvious. Just hit 200 or 300 times. Although my exercise method may not be very professional, it is simple, occupies a small area and can be exercised at any time. I hope I can help you.
How to practice chest muscles the fastest depends not only on exercise but also on nutrition.
Chest muscle exercise is inseparable from nutritional supplement;
Nutritional supplement
Nutritional supplements can provide various nutrients for the body quickly, conveniently and efficiently, and promote muscle growth and recovery. However, for beginners in fitness and muscle training, it is not recommended to use more nutritional supplements in the early stage. There are only three basics here.
1. Energy supplement This kind of nutritional supplement is represented by various sports drinks, and its main component is carbohydrates, which can quickly replenish energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.
soybean
2. protein has the fastest absorption rate and the highest absorption rate, and is the best protein supplement after training, which can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.
breast
3. Creatine Creatine can increase the lean body weight of exercisers and increase the explosive force and endurance of muscles. At the same time, creatine brings water into muscle, which increases the volume of muscle cells and is beneficial to muscle cells to absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking creatine containing sugar is better than taking creatine alone.