Therefore, every man should strengthen physical exercise. Only a strong and healthy body is a person's greatest capital. Today, Bian Xiao recommended a set of pectoral muscle training program, which combines nutrition and movements perfectly. I know that fitness is three points to practice and seven points to eat. Only by eating correctly can you have a strong and healthy body. Many people often practice coolies blindly during exercise (of course, the main reason is that the movements are more studious and the nutrition is extremely difficult to match). As a result, I spent several times more time and energy than others, but my muscles were far from others.
In fact, the main reason is the good combination of nutrition and beauty. Therefore, you should carefully prepare your own meals and of course master every exercise. Here we recommend a group of ultra-strong chest muscle training movements, 6 movements, 3-4 groups for each movement, 8- 12 times for each group, 90 seconds for each group, and 120 seconds for each movement.
Detailed operation:
First do the warm-up exercise 1 (light weight), and do 4 groups, each group 15-20. It is very important to warm up for fitness. No matter what exercise you do, you must warm up to avoid injury.
Action 1: chest pushing with equipment is mainly aimed at strengthening the upper chest muscles. The weight used is gradually increased, and each group does 10-8 times, so that the chest muscles can be fully and thoroughly stimulated.
Action 2: flat dumbbell bench press, the weight used is gradually increased, and each group does 10-8 times.
Action 3+ Action 4 constitute a super group-after completing Action 3, do narrow bench press (palm facing) 12- 10 times with dumbbells on the inclined fitness chair, and then do it directly without rest-Action 4 relies on the inclined fitness chair to lift the chest (forcibly clamp the chest)12-/kloc-0.
Action five? Use the instrument to clamp the chest, and the weight used will gradually increase, and each group will do 12-8 times.
The sixth movement uses parallel bars to bend and stretch the weight-bearing arm (weight-bearing barbell piece, which can only be completed by the body's own weight), and the weight used is gradually increased, and each group does 12-8 times.
After completing these ultra-intensive training movements, the body consumes a lot of energy and needs to be supplemented in time. Eating is the key at this time. Let me introduce you to a simple and rude muscle-building fitness meal.
(protein can increase or decrease carbohydrates such as brown rice according to its own situation, as well as various high-protein meats. You can add your favorite sauce, pepper, barbecue powder, barbecue sauce, sweet and spicy sauce, thousand island sauce, tomato sauce and so on. , can be used as a reference and choice. ) Reasonable collocation of nutrients, carbohydrates, protein, nuts and vegetables needed for body and muscle growth are indispensable. Good-looking, nutritious and indispensable.
High-protein foods include: chicken breast, turkey, beef, beef patties, shrimp, salmon and so on. Meat is mainly fried in a small amount or cooked in a pot, wrapped in tin foil and baked in the oven ~ ~ There are also various nutritious vegetables, such as broccoli, asparagus, spinach, beans, mung beans, etc ... and nuts, such as cashews and almonds.
After each intensive training, these nutritious meals can quickly replenish the energy needed by the body.