In one day's training, the pectoral muscles and biceps are practiced together, and then the deltoid muscles (shoulders) and triceps are practiced together. Don't practice more than three parts a day, two is the best. So, practice biceps of pectoral muscle today and triceps of deltoid muscle tomorrow. Remember one sentence: in one day, all parts have been practiced, that is to say, all parts have not been practiced. Because muscles need about 36 hours to recover and rest after practice, this time is the time when muscles grow, so it is most effective to connect one part every other day, as long as each part is arranged in two days.

Plan:

Chest: 1. Sit-ups-Start from the lightest, and add a weight to 2-3 groups (8- 10 in each group) on average, so as to increase to the maximum weight you can bear. In this process, as the weight gradually increases, the number of times in each group should be reduced appropriately (5-6 times in each group), and each group should rest for 20 seconds.

2. After that, rest for 30 seconds, then do a supine push clock immediately, choose a relatively large weight, and then do five groups, each group 10, in order to squeeze the newly trained pectoralis major muscle to the middle, make the whole chest thicker, and naturally there will be a middle seam.

3. Rest for 30 seconds and be a supine bird. Pay attention to this action. Try to focus your strength on your chest, not your arms. You should feel your chest squeezing.

4. Rest for another 30 seconds, then push the bell obliquely at 45 degrees, from the lightest to the heaviest (increasing difficulty). Each group also rested for 20 seconds, with 8- 10 and 10 as a group. This action is very important. The part to be practiced is the upper part of the pectoral muscle, which is below the clavicle. Many people ignore this and only practice the middle and lower parts of the chest muscles.

5. Take a rest for 20 seconds and be an upward-leaning bird, 5 groups, each with 8- 10.

6. Finally, do the chest clamping exercise, and do the machine where you put your arm in the middle, from increasing to decreasing. Only in this way can a day's chest exercise end smoothly, which takes about 1 hour.