1) bench press: increase the thickness of chest muscles.
Lie on your back on the dumbbell stool with your hands shoulder-width apart. Hold the dumbbell on your chest, on your head, and put it back. 10 each group, 5-8 groups each time.
2) Birds: This action can shape the chest muscles.
Lie on your back on the dumbbell stool and hold the dumbbell on your chest with both hands. Straighten your arms and spread them to the sides to the maximum angle, so that your chest can be spread out. Then return to the top of the chest. Each group 10, 5 groups at a time.
3) Push-ups: Increase the thickness of chest muscles.
Put your feet on the dumbbell stool with your hands shoulder width, palms on the ground, face down, and keep your whole body upright. 10 each group, 5-8 groups at a time.
Regarding push-ups, I can focus on fist push-ups:
The usual push-ups are carried out by pressing two palms on the ground. Here, the practitioner is required to turn his palm into a fist, clench his fist, form a push-up posture and move on the ground. The distance between the two fists is about 70 cm, and the eyes of the two fists are facing forward. Please keep your body straight, don't bulge your stomach and tighten your abdomen, but don't lift your ass very high. If you feel pain in your fist, put a book under it. When you get used to it, you must take it away.
Maybe you think it's too convenient to do push-ups, so it will increase the difficulty. When you can do push-ups 15 times in a row with high-quality movements (high-quality movements mean that when you keep your body straight and your arms bend down, you should move slowly. When your body just touches the ground, you should try to lift it immediately. When your arm is about to be completely straight, you can suddenly accelerate the whole movement, and do this every time, so you can do it correctly. The method is as follows: in the original push-up posture, the weight of the body is unevenly borne by the two hands supporting the ground, that is, one hand bears a little more weight and the other hand bears a little less weight. Specifically, you can do this: for example, if you let your right hand bear a little more weight, you can change the fist that your left hand holds the ground into a finger, and your right hand still holds the ground with your fist. At the beginning of the action, the left hand can support the ground with all five fingers. When you feel very relaxed, support the ground with your index finger, middle finger and thumb and do high-quality push-ups.
Because your left hand only has three fingers to support the ground, and your right hand is full of fists to support the ground, it is natural for you to bear most of your body weight by your right hand. This can be done correctly 15 times (every time should be a high-quality action, remember not to blindly pursue quantity. Practice has proved that the explosive force trained by 15 high-quality action mode is far better than the result of 100 sloppy action mode. In the future, the left hand can only use the index finger and middle finger to support the ground, and it can also be completed 15 times with high quality, so that the left hand will not touch the ground at all, and the right hand can only do push-ups alone. When your right hand is alone, you can complete the high-quality action of 65433. Similarly, the explosive power of the left hand can also be practiced like this.
When practicing, you should always warn yourself and urge yourself to make the movements reach high-quality standards. Strong people can put their feet on the square stool or the edge of the bed to increase the pressure on their arms when doing this action. The number and groups of push-ups are arranged as follows: in the first week and the second week, one group is to support the ground with both fists and complete 15 high-quality movements, and three groups are completed in one day. Those who can't do a set of actions 15 times must bite the bullet and fight for it, but pay attention to quality; Do a group of people who can easily move more than 15 times, or put their feet on an object with a height of 50 cm to increase the difficulty, or go directly to the third and fourth exercises. Third, the practice of holding the ground with one hand and fingers with the other hand is carried out around. One set of movements 15 times, and you need to do four sets every day. If the first group holds the ground with the right fist, the second group holds the ground with the left fist, and so on. Whether your feet are high or not depends on your physical strength. The exercises in the fifth and sixth weeks are as follows: put one hand at your sides at will and do push-ups with only one hand. One day, you insist on completing four groups, and each group tries to do 10 times.
Note: the above exercises don't need to be done every day, but they need to be done every other day, that is, one day of practice and one day of rest. Practice has proved that the effect of practicing high-quality movements every other day is more than twice that of practicing every day. After the sixth week of practice, we will do mixed exercises, that is, practice all the exercises at random to achieve higher quality. Hold on for three months, your arms are very strong, please don't relax, keep on holding on.
In addition, it is best to do more pull-ups (if your door frame can't hold up, go to the playground of which school to find the horizontal bar). Three grips (wide grip, narrow grip and shoulder width grip) can be practiced separately, chest, shoulders and back, and the effect is very obvious.
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass. According to your self-report, I ordered 12RM for you. Can be adjusted according to the situation.
Finally, muscle soreness is not the only criterion of exercise effect. If you keep exercising for 2 months, your muscles will still be sore the next day, indicating that your muscle recovery ability has not improved significantly. The same muscle usually needs about 48 hours of rest to recover or even grow. At the same time, please pay attention to supplement protein and vegetables such as meat, eggs and milk.
The effect of exercise is to look at the congestion state of muscles at that time.
I hope you are satisfied with my answer.