Push-ups are mainly used to exercise pectoralis major and triceps brachii. The following are the methods and amounts of push-ups to exercise muscles:
Number of push-ups: each group 10 to 15, 3 to 8 groups, and rest between each group 1 minute.
Five push-ups with different difficulties: upward inclined push-ups, standard push-ups, key push-ups, lever push-ups and one-handed push-ups (the intensity is increasing in turn).
Doing push-ups is easier than standard push-ups. You can put your hand on the wall, the edge of the bed and other heights to do it, which is easier than laying it horizontally. If you can do about 15 push-ups, do standard push-ups, other types of push-ups and so on. Difficult push-ups: the key points are push-ups and lever push-ups. Focus on push-ups is to put one hand on an object as high as basketball, and the other hand does push-ups normally. The lever push-up assistance is that one hand is placed on the ground and the other hand does push-ups normally. The final style is one-handed push-ups.
It is a little difficult for birds to practice chest muscles with dumbbells, which is not easy to master. Chest expander, barbell bench press and wide push-ups are all good. If you must use dumbbells, it is better to do chest expansion than to lift dumbbells, and it is better to lift dumbbells to practice trapezius deltoid and arm muscles. Dumbbells are difficult because it is not easy to control strength muscles.
How to practice the inside of pectoralis major except birds? Butterfly machine clip chest: butterfly machine bird
Butterfly swimming machine has better effect of holding chest and straight arm than conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can be crossed on the chest, and the amplitude is naturally greater than the arm bending action. Hold for 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".
The cross of the coachman: the coachman bird
Stand under the stretcher, hold the handle with both hands to do chest clamping, and cross your arms fully, without touching or separating. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, each group is subject to 8- 12. Don't lean forward too much, or the focus of exercise will be on the posterior deltoid.
There are some distinctive supplementary movements and methods worth learning in actual training, which need to be combined with bird movements to get good results. Of course, these movements need to reach a certain level of bodybuilding, and the idea can be concentrated in the middle seam of the chest muscles in order to have good results.
(1) Narrow handle puller is pressed.
The downward pressure of the tensioners is mainly used to exercise the triceps, and our narrow grip has an unexpected effect on the middle seam of the pectoral muscles. Narrow-grip tensioners are generally pressed at the end of bird practice or inserted in the middle. The V-shaped handle or rope-shaped handle weighs 6-8 times (1 group after high-frequency warm-up), and are pressed to the bottom to fully resist the load and tighten the chest muscles. At this time, the chest muscles are full of congestion and suddenly erupt, which has a unique effect on the compression of chest seams and the chest contour will be strengthened.
(2) Flat bench press with narrow grip barbell
The advantage of flat pressing with a narrow barbell is that the weight is much larger than that of dumbbells and tensioners, and the number of times can be reduced to about 6. Although the amplitude is limited, the intensity is much greater. The distance between hands is 2 ~ 3 fists wide for the trainer, which is too big for both sides of the pectoral muscle and loses the exercise significance for the middle seam of the pectoral muscle.
(3) Static modeling action
It will be better to insert some modeling actions in the process of exercising the middle seam of chest muscle, such as crab-style chest-clamping modeling and arm cross-squeezing, which has a good auxiliary effect on the shaping training of the middle seam of chest muscle.
I practice my chest muscles with birds too much, and there is a pit in my chest muscles. I feel that I have practiced my chest muscles a lot. How to solve deformation! Stop flying birds and strengthen pectoralis major with bench press barbell. (wide handle)
How to practice chest muscles? How long does it take to shape and push-ups? It will take almost three months to get the results.
Can you practice your chest muscles by standing with a tension rope and doing bird movements? You can practice your chest muscles, which is also a good way to practice your chest muscles. And bench press is also one of the ways to practice chest muscles. If you practice your chest muscles, I suggest you eat a reasonable diet and take some protein powder to supplement it, so that your chest muscles will grow faster and better. You can look at pqfitness. There are many kinds and brands of protein powder.
What chest muscles can you build with Yaling? If there is a narrow stool in the dormitory, be a supine bird and practice sewing.
Lie flat on the bed and do bench press, or raise your back with bedding and practice the upper and middle parts of your chest muscles respectively.
Standing shoulder press has a certain effect on the upper part of pectoral muscle. After practicing for a long time, the clavicle will be covered by muscles.
Standing dumbbell with wide chest, the key point is to stop for one second when the chest is sandwiched in the middle.
It is better to practice within two hours before meals, which can reduce fat and gain muscle.
Do a good job in group work. Specific groups should be analyzed in detail. After all, people are different. Even those bodybuilding champions have their own opinions.
If you don't understand the above terms, just Baidu.
Can I buy a stretcher to practice my chest muscles? How to pull to develop chest muscles? A stretcher can exercise my chest muscles.
Do push-ups, practice dumbbells, etc. The specific practice method is as follows:
1. Push-ups should be done every day, and the frequency should be gradually increased. You have to group, say, 20 groups. You can rest after each group 1 minute. For example, do 2 groups today, try to do 3 groups tomorrow and do more than 4 groups the day after tomorrow. You must do more and more to break through the limit. If you can persist, there will be obvious changes in your chest muscles after 2 weeks.
2. There is no uniform regulation on the correct posture of push-ups. Generally, the legs should be straightened, and the distance between the hands should be changed, such as narrow push-ups (the width between the little fingers is similar to the shoulder width), wide push-ups (the distance between the thumbs is greater than the shoulder width), and high push-ups (the feet are higher than the head, and if there is no equipment, you may not be used to it at first.
dumbbell
1, dumbbells are also a good instrument for exercising chest muscles. As long as you persist, the effect is also very good. Dumbbell exercises should also be divided into groups. Generally, 10- 15 is a group, and many groups should be done every day.
There are many ways to exercise dumbbells. The most common are the front horizontal lift and the two sides horizontal lift. There are many other postures. There are still many online searches, no matter which posture you need to stick to.
Spring exerciser
I believe many people have them, and they are not expensive. Tens of dollars, it is also convenient to exercise. You can pull a few if you have time, but if you want to exercise international muscles, you must stick to it. You can't fish for three days and dry the net for two days.
Hello, my friend, I'm a fitness instructor.
If you really want to exercise better, according to my personal successful experience, I suggest that you also take the following overall physical exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote your physical growth, strength and beauty of muscles in all parts, and improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more in horizontal bars and parallel bars (it is best to meet or exceed the physical training standards of high school); The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold boiled water and drink it on an empty stomach (
One is to dilute the problem of blood viscosity after sleep in the body;
Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise;
Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten;
Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning.
Drink water on an empty stomach after getting up in the morning, and you must drink more than 400ml every time every day;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. But,
Dinner:
First, it is best to eat pasta (steamed bread, bread, noodles, biscuits, snacks, etc.). );
Second, it is best to eat less chicken, duck and fish;
Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars and parallel bars, or do handstands, push-ups, sit-ups and dumbbells at home and in the dormitory until your body is hot and you get used to it, and then increase your exercise. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
Above, your perseverance. Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you have any fitness problems, you can ask this coach!
Do 100 bench presses every day, can you do chest muscles for 3 months? Hello. If you are a friend who just started fitness, you plan to go up at a reasonable intensity. It will be effective in two weeks.
Speaking of molding, three months is almost the same. But it can't achieve good results.
Besides, your chest muscles can't stand the exercise you do every day.
Don't be obsessed with fitness.
People who exercise for the first time will feel very excited. In order to pursue the fitness effect quickly, they greatly improve the frequency and intensity of fitness. Don't you know that these have exceeded the physical load, leading to overtraining, and finally negative physical growth will affect normal life and work. Don't be obsessed with fitness, learn to make a systematic fitness plan and train in the right way. Beginners are advised to practice three times a week, the next day 1.