1, continuous aerobic exercise is needed before and after chest muscle training. The main purpose of this kind of exercise is to effectively warm up before exercise and effectively discharge lactic acid deposited in chest muscles after exercise. It is recommended to jog for more than 20 minutes before and after exercise.

2, you need to find a small load that suits you, and stick to exercise, that is, continuous exercise with a small load. First of all, you should practice push-ups, or exercise your chest muscles with equipment. After you find your limit, you should choose a relatively small amount of continuous exercise. For example, when the chest muscle strength is weak at first, you can do unequal push-ups, that is, your feet are lower and your hands are higher. You can put your hands on the steps and your feet under them. Through continuous low-load exercise, you can have a rapid exercise effect on chest muscles.

3, need to reach peak contraction, peak contraction refers to when the chest muscle strength reaches the maximum, keep it for a while, such as doing push-ups, put the whole body in the lowest position, stay for a while and then slowly push it up.

4. After exercise, we should ensure sufficient supply of protein, such as eating protein powder.