1 How long can I practice my chest muscles?
At least 1 month. Practicing chest muscles is not a matter of a few days, but requires long-term persistence. Moreover, because of the differences in personal physique and exercise intensity, the specific training time varies from person to person. Generally speaking, it takes at least 1 month to take effect. If it is slow, you may see the outline of your chest muscles in 3 months, 6 months or even longer. How long does it take to practice chest muscles once?
About 30-60 minutes. Too short a time to exercise your chest muscles each time has little effect on muscle stimulation, and too long a time will easily lead to muscle fatigue, so it is best to control the time of each exercise at about 30-60 minutes, so as to effectively exercise your chest muscles and see the effect faster. It is effective to practice chest muscles several times a week.
Two or three times. Generally speaking, chest muscle exercise is not carried out every day. The pectoral muscle belongs to a large muscle group, and it takes 48-72 hours to fully recover and continue to exercise after exercise, so it is best to exercise 2-3 times a week to avoid sports injuries such as muscle fatigue and strain when the pectoral muscle has not recovered. When is the best time to practice chest muscles?
17- 19. During this period, the human body's physical fitness reached its best state, it was at the peak of metabolism, and its sports ability also reached its peak. Heart rate and blood pressure have also increased, and muscle speed, endurance and strength are also at their best during this period. Exercising chest muscles during this period will get twice the result with half the effort and reduce sports injuries. 5. How to train the chest muscles to outline the fastest?
If you want to train your chest muscles in the shortest time, you should not only ensure the number of exercises, but also master the correct exercise movements and cooperate with a reasonable diet. The best action to exercise chest muscles
Push-ups wide push-ups: When doing push-ups, the distance between your hands should be as wide as possible, and your hands should be 90 degrees inward, which is about the width between your elbows. This exercise can increase the width of the chest muscles. Inclined push-ups: put your feet high, make your head lower than your feet and do push-ups, and your hands are 90 degrees inward, which can effectively strengthen the upper muscles of your chest muscles. The distance between your hands is still wide. Flat dumbbell bench press Flat dumbbell bench press can exercise to the middle of pectoralis major. Practice: Lie on your back on the flat plate, with your feet flat on the ground, with the distance between your feet slightly narrower than your shoulders, chest out, your back slightly arched, and your hips always close to the flat plate. Push-ups, elbow adduction, elbow pinching and chest pinching. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. Up-tilt dumbbell bench press Up-tilt dumbbell bench press can exercise upper chest muscles, or you can use barbells to exercise. Practice: Adjust the angle of the inclined plate to about 20-30 degrees, lie on your back on the inclined plate, hold dumbbells with both hands directly above your shoulders, put your feet flat on the ground, and press your back against the inclined plate to contract your abdominal muscles. Parallel bar arm flexion and extension Parallel bar arm flexion and extension can effectively practice the lower edge and outer edge of the pectoral muscle, so that the pectoral muscle presents a beautiful plate.
Practice: Hold the parallel bars at the widest distance, support your arms straight on the parallel bars, bend your legs naturally, overlap your ankles, lean forward, relax and droop, don't hold your chest out, and keep your chin close to your chest; Bend your arms to the lowest point, inhale deeply, support your body with your arms when you exhale, and inhale when you fall. Dumbbell flying birds Dumbbell flying birds can not only fully stimulate the pectoral muscles, but also stretch the connected muscle tissues, which is more conducive to quickly exercising the contour of the pectoral muscles. Practice: Lie on your back with your shoulders and hips close to the stool and your feet flat on the ground. Hold the dumbbell in the palm opposite to the chest, and lift the dumbbell upward until the arms are basically straight. Bend your elbow slightly and slowly lower the dumbbell to both sides. At the lowest point, the upper arm is basically at the same level as the bench, and the elbow is bent about 90 degrees, fully stretching the chest muscles. The badge can be exercised to the inner edge of the pectoral muscle. Practice: When exercising, people stand in the center of the chest pliers, adjust the length of the rope, and hold a horseshoe stool as the chest pliers. Lean forward slightly, pay attention to the control action when opening, squeeze the pectoral muscle as much as possible when closing, and then perform peak contraction after a pause. With a reasonable diet, it is very important to cooperate with a reasonable diet in chest muscle exercise, so as to speed up chest muscle exercise. In the process of chest muscle exercise, we should reasonably arrange the amount of three meals, adjust the diet structure, reduce the proportion of carbohydrates, appropriately increase the proportion of protein, choose appropriate foods, eat less foods with high sugar, high calorie and high fat, and eat more fruits and vegetables.