It is recommended that fatter friends jog for more than half an hour between 5: 00 and 7: 00 every night, and then gain muscle. For pectoral muscles, friends with equipment suggest making dumbbell birds. I won't talk about the specific introduction of others. My article is the most basic way to teach you that equipment is equally effective. In fact, it is very short and easy to answer, that is, push-ups. Don't be disappointed. I have my own unique opinion. Keep reading. In fact, why can traditional muscle building methods such as sit-ups, push-ups and pull-ups be passed down to this day? Because it is the most practical and simple, many people want to gain muscle quickly, so they want to find some shortcuts. In fact, these traditional methods are the best, provided that you do them scientifically. Here I will specifically talk about how to be scientific.

First, there are two points. First, about hands, many people like to point their fingers to their sides when doing push-ups. This is unscientific, because your fingers and even your forearms will play a role when doing push-ups. Why do some people say that how many push-ups do every day still doesn't work? It's not just push-ups. If all exercise is to gain muscle, then you should exercise only that part of the muscle as much as possible, and make the best use of the rest if possible. The correct posture of the hand is that the four fingers except the thumb are close together, the thumb is slightly open (keeping the body balanced), and then the fingertips are forward. The second problem is the distance between hands. Most of us have our hands shoulder-width apart. In fact, we can only exercise the deltoid (that is, the muscles on your shoulders) and the arm muscles, and a small amount of abdominal muscles are used. The correct distance between hands is that when doing push-ups, when the upper arm and back are on the same plane, the included angle between the lower arm and the upper arm is 90 degrees. I may be a little abstract in saying this.

These are the main points to pay attention to, and then there are classic movements. When you come down, you will get up again until your arms are parallel to your back. Pay attention to your chest muscles when you get up, and feel the force of your chest muscles. At first, because your chest muscles are not very developed, you may not feel chest pressure. Stick to it and you will feel it slowly.

Then there is the question of frequency. In fact, this is a link that is easily overlooked, because many of us want to be eager to achieve success when exercising, or feel that it is ineffective if we don't get up once. Actually, it's not like this. There is a lot of scientific data to pay attention to. The first is the number of times each time, and others can't give an answer. You can try it yourself, do as I said above, and see how many times you can do it if you are too tired. The second is the number of groups. Suggest three groups at a time. The first group can warm up, the second group can increase muscle for fatigue, and the third group has better effect. Finally, do it every few days. I can give a definite answer to this. Generally, you will feel muscle aches the next day after the first time. So when do you do it again? Do it when you feel that your muscles are not sore and you feel a little "recovering from a serious illness". In addition, there are the problems mentioned above in the evening. The reason for choosing this time is that you can have a full rest after exercise and give your muscles enough time to rise. Don't sit in the morning, because you just wake up in the morning and get hurt easily. After you finish, your muscles may be bored all day.

Finally, please insist. I can tell you so much for your coming masculinity. Like my previous article about abdominal muscles, it's all my personal feelings. No words were copied and pasted. I believe you can fulfill your fitness dream, which is why my article is meaningful. I wish the landlord: the exercise is successful!