What are the main points for beginners to practice chest muscles? Chest muscles are what every man wants, but it is not so easy to exercise them in daily life. If you want to exercise your chest muscles, you should not only master the methods but also persevere. Let's share the key points of chest muscle exercise for beginners. Let's have a look.
What are the main points for beginners to practice chest muscles? 1 q: what does a strong chest look like?
A: The most bodybuilding chest is the ancient armor style, that is, the chest shape of armor worn by ancient European knights, which is full and angular, such as the armor of those warriors in the movie Sparta Warrior.
Q: Do beginners focus on a certain part at first, or do they develop in a balanced way?
A: It's not a matter of one day, one year or two years, but it takes long-term careful exercise to build strong and beautiful chest muscles. Beginners should practice muscles in all parts in a balanced way, don't pay too much attention to short-term effects, start from the basics and exercise a little.
Q: How long does the beginner's fitness program take?
A: The general fitness plan can be made by the unit at the end of the month. For example, this time, if you can ensure that you exercise every 2-3 days according to the recommended movements, you will see more obvious results after one month. Then you can increase the difficulty according to your own situation or shift your focus to other muscle parts.
Q: Is the higher the fitness frequency, the better?
A: According to my own situation, pushing lactic acid will cause acid, which is normal. If you feel pain, you need to rest. If you don't feel pain, you can practice every day or every other day. It takes 72 hours for the large muscle group to recover, and it will take a day or two for the small muscle group. Practice at least every three days.
Q: When is a good time to exercise?
A: Exercise time depends on your own needs. As long as you persist for a long time, you will form a habit, and your biological clock will be adjusted to an exciting time period, which can be morning or night. Strength training includes warm-up and relaxation, which takes about one hour and strength training takes about 40 minutes. This action is worth an hour, and there are still many actions to be done.
Q: How many movements are arranged for each fitness session?
Answer: Because of the abundant energy at the beginning, we should do actions that consume more energy first, such as bench pushing, oblique pushing and pyramid reduction, and then do the actions of combined instruments. Finally, do a set of movements of unarmed overall balance exercises. Take this breast enhancement course as an example. First, push the barbell in supine position, then push the chest in sitting position, and expand the chest in sitting position. Finally, you can adjust a group between push-ups and parallel bars.
Q: How many times is appropriate for each group?
A: Just so-so. The gymnast's initial weight is about 15 times, probably exhausted, but not particularly tired. After a short rest, increase a certain weight and reduce the number of times in each group. Do 3-5 groups of an action, each group is separated by one minute to one and a half minutes. You can drink water during the period, but you should take a sip instead of a lot.
Q: How do beginners choose weight intensity in sports?
A: Beginners should not do too much weight at first, which may easily cause muscle damage. Small weight can also build big muscles, and the angle and feeling of muscle stress are very important. Generally, it is enough to complete the number of groups under the condition of ensuring the action standard.
Q: If you want to make a breakthrough in weight and strength, how should you arrange the number of times and groups?
A: After a certain degree of training, you can gain weight. Generally, the heavy exercise is 8- 12 times in the first group, which is basically exhausted, and then the number of times in each group decreases, and you still have to do 3-5 groups.
Q: How do you breathe when doing strength training?
A: In strength training, you usually inhale when you exert your strength, and exhale when you are stressed. However, if it is a challenging movement, such as doing two or three times, you will hold your breath when you exert your strength, such as a weightlifter!
Q: Do you want to relax after working out?
A: In the process of fitness, after each group of movements, you should simply stretch your muscles for about 10 second each time. After the fitness, you can stretch systematically or knead your muscles by yourself. This is to relax the muscles. It will reduce the promotion of lactic acid, reduce the feeling of soreness and avoid affecting the work and life of the next day. At the same time, effective traction can also make the shape of muscle lines better.
Q: Does strength training have to be protected?
A: General strength training can be done independently if you can. But if you add it to the weight you want to break through, you must be protected. Take the protection action of barbell bench press as an example: the protector should stand on the other side of the barbell, that is, the head of the bench press, with his knees slightly bent, and grasp the barbell between the hands of the bench press with both hands and move with the barbell. Don't let the practice pause. When you feel that an athlete lacks strength, apply a little strength to maintain the continuity of the movement.
Q: What are the requirements for body posture in fitness exercise?
A: General fitness exercises require a relaxed and upright trunk. Especially in sitting posture, you must keep your trunk straight, so that your muscles contract more strongly and stimulate better, which can keep your muscles balanced and stable, and your muscles will be in better shape.
Q: The key exercise in this cycle is the pectoral muscle. Is it enough to practice only chest muscles?
A: The muscles of the human body are all interrelated. For example, the chest muscles are related to the back muscles. If you only touch the chest and ignore the back, it will affect the exercise effect of the chest. If the chest is too developed and the back disparity is too large, it will cause body asymmetry and even cause stress and injury to the body bones! You need to exercise your back as well as your chest muscles. But we don't have to worry too much, because the exercise we want is not completely single. In barbells and combined equipment, although we are aiming at the pectoral muscles, every movement will involve the back muscles, which need the strength of the back muscles to complete. From the warm-up exercise, we started to exercise our backs at the same time. However, if we gain weight, we still need to do 1-2 back muscle exercise to make the muscle groups develop in a balanced way, so that we can be healthier and look better.
What are the main points for beginners to practice chest muscles? 2 how to do dumbbells to exercise chest muscles?
One way to make chest muscles bigger: do push-ups
Push-ups are easy to operate and can be practiced on the floor at home without tools. When doing push-ups, keep the foot pads high and make your body at 45 degrees. When doing push-ups, the standard is slow and in place.
Take 25 push-ups as a group and do 3 groups every day until you are exhausted. Remember not to do it every day, but every other day. Every anaerobic exercise is to 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, so that the muscles in the chest can grow.
Method 2: make the chest muscles bigger: dumbbell bench press.
If you want to practice your chest muscles, you need an adjustable dumbbell. You can master the weight by yourself, and by the twelfth time you are exhausted, this weight will be appropriate. Tilt bench press dumbbells can exercise the upper chest muscles well, and do 3 groups with all your strength, 6 ~ 8 times in each group, and each group should be exhausted. You can also use a barbell, but when you put down the barbell, pay attention to controlling the speed, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth. Do bench press with dumbbells or barbells the next day, and the effect is more obvious.
The third way to make chest muscles bigger: diet conditioning
It doesn't mean that you can eat your chest muscles by eating, but you should pay attention to your diet in the above methods of exercising your chest muscles, so that you can get twice the result with half the effort. Eat eggs every day and eat more high-protein foods such as beef.