The third stage: also from the warm-up, 15 knee push-ups a group of exercises. After the first two rounds of training, many athletes will think that this action can be omitted, which is a waste of time and not challenging, but it needs to be reminded that the body also needs a starting stage. You must give your body a signal before you do anything, so that it can achieve better results without causing unnecessary training injuries. The difference is that this time we only rest 15 seconds, then do 15 shoulder-width knee push-ups and rest 15 seconds. At this time, the chest muscles have begun to be congested and even feel pain. Then we do 20 ordinary push-ups and rest for 15 seconds. Finally, we do 65,438 thumb-to-knee push-ups continuously.
Rest 15 seconds, then do 20 kneeling push-ups on the stool, and do 10 V-bend exercises after rest 15 seconds. These last movements are particularly important, so don't stop no matter how painful the muscles are (except those that are traumatic and really uncomfortable). This tear is just a signal that your muscles should grow rapidly. Do it after the above exercises. The training at this stage should also last for four to eight weeks to achieve real results.
Although this stage of training has been paved by the first two stages, this stage of training can be said to be the most painful, because the training intensity is high and the requirements for muscle tolerance are high. Many athletes want to give up in less than a week. What Bian Xiao wants to remind you here is that the more you can't give up at this time, the more you can really practice your perfect breasts!
Finally, I want to remind you of some precautions. The above training suggestions are to train once every other day. The pectoral muscle belongs to the large muscle group. It is recommended to rest for 48 hours after a training session. Don't try to be brave to prevent unnecessary sports injuries. At all stages of fitness, we should supplement the nutrition that the body needs. After half an hour of fitness, you can supplement protein. You can refer to two proteins and one yogurt. If you can, you can add protein powder, and the effect is better.
Of course, in addition to food supplements, we should also arrange rest reasonably. Conditional friends can combine some aerobic exercise to rest their muscles in mild aerobic exercise, and then supplement good sleep. I believe the effect is definitely the best, but for office workers, it is necessary to train reasonably on the basis of ensuring sleep. I believe that through constant persistence, there will be good results.
All the above friends with training conditions can go to the gym to keep training. Of course, for Bian Xiao who needs to work overtime every day, they can only train at home or even in the office. The biggest advantage of unarmed fitness is that there are no specific requirements for venues and training equipment. You can start anytime! Practice your own hands? D cup? !