Let me help you. Don't lose heart, as long as you persist, there will be results. If you want to practice chest muscles, you must do push-ups, or if you have the best equipment, do bench presses. There are several kinds of bench press, which can exercise the upper chest, lower chest and the whole chest muscles. Namely flat plate, upper inclined plate and lower inclined plate. But I suggest you start with a tablet. Don't be too heavy at first, master the posture correctly first. Lie down first, lie flat on the flat plate, pay attention to the elbows on both sides almost parallel to the shoulders, and straighten your chest and abdomen. Because you want to practice the chest muscles, not the triceps on your arms, many people pose incorrectly. After the exercise, your chest muscles feel nothing, but your arms are sore. Remember this and the action will be correct. First, a group of 20 10 kg, which is also the weight of warm-up, do 2-3 groups. Then add a little, one group 15 kg 15 times, two groups. It depends on your own situation at this time. If you can still add it, then add it. If not, it's over. Remember, more times and less weight is endurance exercise, and less times and more weight is strength exercise. Remember these secrets. . . You are very happy. I don't think anyone told me. . .

After practice, you should add protein drinks, that is, protein powder, or eat eggs. Eat some bread, rice, noodles and steamed bread at the same time. Eat more fruit if you can. Vegetables basically completed a day's training. . . You're insisting! ! ! Practice every other day. . . When you feel uncomfortable, try to rest. . .