When doing movements, the distance between the palms is very particular. If the distance between the palms is far away, you will exercise the part of the chest muscle near the shoulder. If the distance is close, you will exercise the part of the chest muscle close to the midline of the body. So when doing the action, let the two palms get closer. The specific operation steps are as follows: first, open the palm about half height to make five, then make the palm shoulder width, then make five, and finally put the two palms together to make five. This is a group of movements, with a break between each group 15 to 30 seconds. How to do several groups depends on your physical condition, and it is appropriate to feel muscle aches. If you are the kind of person with good muscle endurance, you can also choose to do 10 to 15 times for each movement, and then do fewer groups. Of course, I can't do that much at first, and I can't push my hands together. At this time, you can choose to put your hand on the steps or bed, or simply push the wall and gradually lower the height, then you can do standard push-ups slowly, and finally you can even make the foot pad higher. By this time, your chest muscles should have begun to take shape. If you want to continue to gain muscle, I suggest you go to the gym for guidance. If you don't go, stick to it.

Exercising shoulder muscles requires equipment. Here's how to exercise with dumbbells.

First, tie two dumbbells together with a rope, and then drag the rope with both hands to lift the dumbbells to shoulder height. Pay attention, at this time, put your hands together with palms down and do it five times. Then hold the dumbbell in your hand, shoulder width apart, and lift the dumbbell forward to shoulder height for 5 times. Then hang down your hands naturally, and lift dumbbells to your shoulders at both sides of your body for 5 times. After that, your hands will naturally droop again. Be careful not to bend and lift your arms. Just pull up the dumbbell with the strength of your shoulders and do it five times. This is a set of actions. Do a few groups according to your ability, and it is also appropriate for your muscles to feel sore. If it is an endurance muscle, it is still recommended to choose an exercise mode that is adjusted to more times and fewer groups.

Let the muscles get a full rest after each exercise, so as to achieve the purpose of increasing muscles. The interval between two exercises should be at least 48 hours, so that the muscles can fully recover and grow. But this interval should not exceed 72 hours, otherwise the newly grown muscle fibers will begin to decompose.

Pay attention to nutrition while exercising, and appropriately increase the intake of protein, but don't overdo it, otherwise it will increase the burden on the kidneys. You don't do much exercise. It is almost enough to eat about 200 grams of meat every day. Chicken and fish are the best. And it is best to drink a glass of milk immediately after exercise, and you must eat meat after the exercise.

Finally, we must persist in sports and never give up halfway. Keep it after you build your muscles. If you stop, a month's hard work will be in vain. But you must never be eager for quick success. We must adopt the principle of step by step and gradually increase the weight, difficulty and amount of exercise. At the same time, you should try to avoid getting hurt. If you are injured, you must immediately stop the exercise of this part of the muscle, and the training programs that may involve this part of the muscle must also be stopped until the injury is completely healed. Never ignore a minor injury and turn it into a major one. If a big injury becomes an old one, it will not be worth the loss.