The pectoral muscle is a large muscle group. The best way to exercise the chest muscles once every three days is as follows: the chest muscles are divided into three parts: the upper, middle and lower parts and the middle seam. At least four movements should be selected for chest muscle exercise, and at least four groups should be done for each movement. Each group should do 8- 12 times to achieve exhaustion. Use this rule to measure whether the weight of the equipment you are currently using is appropriate. Exercise actions include: barbell horizontal push, dumbbell horizontal push and dumbbell oblique push.

If this exercise plan is strictly implemented, you will see good exercise effect after 3 months.

In addition, scientific fitness also needs to pay attention to protein's supplement and muscle rest at the same time, so as to make muscles thicker and bigger.

1 It is enough rest for muscles, and pectoral muscles are large muscle groups. It is best to exercise once every three days, because muscles are pulled and torn during exercise, and muscle fibers need enough rest time to repair and grow at this time, so the more exercise, the more effective it is.

Two is enough to supplement protein. The torn muscle fiber needs to absorb enough protein to repair and grow the muscle fiber, so the muscle will become thicker and bigger. Three egg whites can be added for breakfast, and white meat such as chicken breast and fish can be added for lunch or dinner. These are the best fitness foods rich in high protein.

How long does it take to practice chest muscles?

Barbell-thickness of chest muscle To increase muscle mass, barbell exercise is the most important and basic exercise. Because the movement range of barbell practice is relatively small, you need to use the whole chest muscle from different angles (upward and downward inclination) and different grip distances. A relatively simple and safe exercise method is flat barbell bench press, which can effectively exercise the whole chest and increase the thickness. First lie flat on the bench, with your feet touching the ground naturally, and then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press and slowly lower the barbell until the upper arm is parallel to the ground. Repeat this exercise for three or four groups, each group is about 12- 15 times, depending on the individual's physical condition. After proficiency, you can do barbell bench press, focusing on chest muscles, and the operation difficulty is slightly enhanced. Dumbbell-chest muscle width Dumbbell exercises need to control the balance and coordination ability of weight more than barbell exercises, with a large range of movements, which can fully stretch muscles and develop a broad mind. There are two common training movements, flat dumbbell bench press and flat dumbbell flying bird. The former is lying flat on the training stool with dumbbells in each hand. Straighten your arms, lift the dumbbell with palms facing each other, slowly lower the dumbbell until the upper arm is parallel to the ground, then push the dumbbell back to the starting position, and so on. The so-called dumbbell bird is lying flat on the training stool, holding the dumbbell with both hands facing each other, arms open, and slowly lowering the dumbbell to the sides of the body along the arc trajectory until the upper arm is parallel to the ground, and then returning to the original appearance. Both groups of movements should pay attention to the process of pushing up to ensure that the dumbbell is pushed vertically and not skewed. Beginners had better ask someone to protect them to avoid muscle damage when their movements are uncoordinated. Another advantage of dumbbell exercise is that you can give advice anytime and anywhere. You can also practice in front of the mirror at home and correct your movements while enjoying the results of sports. Badge machine-separation degree of pectoral muscle This instrument is specially designed for practicing separation degree of pectoral muscle. Compared with other methods of exercising chest muscles at home, the effect of this instrument is very targeted. When practicing, the back must be close to the backrest, and when exerting force, the elbow should exert force. Because the hips and back are close to the backrest, you can only use the pectoral muscles. With this equipment, 95% of the effect is on the pectoralis major, and this kind of exercise will not cause any harm to other parts of the body. Although it is important to complete the task of strengthening the chest, it should not be rash. Pay attention to control the training time to about 45 minutes, insist on going to the gym once a week, and cooperate with a balanced diet. It will take about two months to achieve initial results.

How long does it take to practice chest muscles?

That depends on how hard you work. The more you work hard, the shorter it takes to build your chest muscles, but there is a certain amount every day. When you reach the limit, don't do it. If you do this, you will do the opposite. There are many ways to practice chest muscles, so I won't mention them here. Beginners can try push-ups Well ... if you insist on push-ups for a month, you will find that your chest can exert strength and gradually harden, and then you will start. To tell the truth, I get angry the most when I practice shape. Without a fitness instructor or something, it will be difficult to practice by yourself, but it will be better to check the relevant exercise methods online more. You must eat food containing protein to help your muscles grow, otherwise your muscles will shrink and not achieve all the effects that normal people want to achieve.

How long does it take to practice chest compressions three times a week to be obvious?

Under the premise of safety, plus heavy bombing and diet, there will be obvious chest muscles in one to two months. After half a year, you will be able to show off enough.

How long does it usually take to practice chest muscles?

I am a fitness instructor.

I always use push-ups, but this kind of push-ups and regular ground.

What you do on the floor is different, that is, your hands and feet are raised and your feet can be put down.

On the edge of the bed, put your hands on the chair and remember what is between your hands.

Relax your distance, you just started practicing, and your strength is not that strong.

Big, you can shrink it a little, and then do it slowly, every time.

When going down, try to put your body at the lowest point. At this time, your chest

The muscles are stretched badly and sour. Hold on for a second, and then slowly.

Stand up and repeat.

Do it according to your personal ability every time. At first, I suggested a group of five people.

Do several groups until you are weak.

If you practice according to my method, you can see the effect in more than a month.

Yes, it's great. This is how I build my chest muscles, don't you think?

Trust me, practice more. I'm not lying to you.

This push-up can stretch the chest muscles and other arms well.

Muscular, very good, you can also practice some abdominal muscles.

Finally, I wish you a happy fitness. You can ask our coach to answer your fitness questions.

How can I train my chest muscles? How long will it take?

Doing push-ups or bench presses with dumbbells (be sure to weigh them or use barbells) is a very good way to practice pectoralis major. Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. Scientific fitness, there will be perfect muscles, two months will have a certain effect. (Changyang Xiaohua is original, please don't copy it, never be anonymous! )

How long is it effective to practice chest muscles in the gym?

I usually meet many people like you, ask me the same question, and I will give you a good solution with effective practical experience.

I will give you a detailed analysis of your problem and solve it.

My analysis:

According to your situation, I basically infer that you are a fat body or a thin body without muscles, and you are eager to have muscles. You said you don't need BT, you need a silhouette, a figure like Bruce Lee, or a little more muscle than him.

Solution:

I don't advise you to eat protein powder. If you want to eat, the effect will be better. You don't have to eat protein powder.

My first plan: if I can't go to the gym because of time and other problems,

I suggest you do push-ups and sit-ups every day. Method is very important.

Push-ups are very effective in your situation, but you must stick to them.

1, spare half an hour or an hour every day and do 40 push-ups first (do 40 if you can do more; If you can't do so much, you can do as much as possible, rest for 2 minutes, do 40 more (or as much as possible), and rest for 2 minutes. . . . A * * * Do groups 5-7. Remember to eat an hour, add 1-2 eggs to your meal (don't eat too many eggs), and drink some milk when you are hungry. The effect is particularly good. . . Several people I took before all succeeded in the test. Push-ups are supposed to exercise chest muscles, but they can also exercise shoulders, back and hands, and the effect is particularly good.

2, sit-ups, especially good for your waist and abdomen muscles. It is recommended to do 5 groups, and each group should do as much as possible.

Generally::: Simple and practical, we must stick to it, and the effect will be particularly good in 2-3 months.

Supplement: If you are fat, you must do more aerobic exercise, such as running or basketball. If you are thin, you can do aerobic exercise properly, not too much, otherwise the effect is not obvious. (Eat more beef if possible)

My plan 2: If you can go to the gym conveniently, it will definitely come faster.

Going to the gym is mainly to practice chest muscles. When your chest muscles get up, everything looks good, and then you practice some muscles in your shoulders, arms and back, which is very effective.

1, chest muscles, mainly 5 groups of recumbent push, 4 groups of upward inclined recumbent push, 2 groups of recumbent push, plus some movements of birds, you can also add more according to your own physical strength (my usual recumbent push is 18 group, 5 groups of birds).

2. On the back, the best action is pull-ups, which is Schwarzenegger's favorite action. Do five groups. Then do some pull-ups on the equipment, and the effect is very good. Adjust according to your physical strength.

3, do more shoulder movements, go to the gym, there are many movements are very good, you will know when you ask.

4, the hand mainly attacks the biceps and triceps, and the movements are many and simple, so it is very clear to ask. I won't spend too much time talking about it.

5, waist and back, there are special stools, and the effect is ok. Legs, mainly squats. I won't say any more. .

I mainly emphasize the method of chest muscle and back muscle in front, and you will understand when the other parts are bent.

After the exercise, eat an hour later, add 2 eggs, drink more milk and eat more beef at ordinary times. The operation is simple, simple and practical.

The aspect of eating:

1. You are not a professional athlete, so I don't suggest paying too much attention to what you have to eat and how to eat. But the staple food should be regular, eat more meat, milk and two eggs, and that will be fine. Especially eggs, cheap and good quality.

2, breakfast must be eaten, eat well. Eat Chinese food well, too. Eat well after exercise; I can't emphasize too much else.

(If there is protein powder to eat, it is recommended to eat some two hours before exercise and two hours after exercise. This is practical experience. )

Use my method above to ensure that you will feel great changes in 2-3 months. I have tried these methods on many people.

After 3 months, if you stick to it, increase your exercise and develop in a balanced way, you will have fun.