One: Push-ups
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 stretched straight and the distance between hands should be changed. For example, narrow push-ups (the width between the little fingers of both hands is similar to the shoulder width), wide push-ups (the distance between the thumbs of both hands is greater than the shoulder width), and high push-ups are higher than the head. If there is no equipment, your feet are usually placed on a stool. You may not be used to it at first, but you have done it.
Two: Dumbbells
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.
Three: pulling a cart
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.
Four: diet
During exercise, diet is more important than exercise. The main component of muscle is protein, so you must eat more high-protein food during exercise, preferably animal protein, such as beef, chicken, eggs and pork, and plant protein: tofu.