In this case, you should practice every two or three minutes, and eat for seven or eight minutes to supplement energy and nutrition, so that muscles can grow after exercise. Otherwise, you will practice for nothing, and the more you practice, the thinner you will get ~ And you are now at the age of growing up, so it is recommended to eat more at ordinary times, except for breakfast, lunch and evening meals, and eat something every two or three hours to let your body absorb nutrients ~

Of course, don't be picky about food, eat everything ~ and eat more domestic food, especially beef, eggs, bean products, vegetables, fruits and so on ~

The main action of practice is push-ups, followed by the flexion and extension of parallel bars:

* * Push-ups. 15-20 (times) x 3-4 group, which is the basic training method.

Push-ups are very effective for developed pectoralis major muscles and also have a certain effect on developed triceps brachii. Feet can be close together or shoulder-width apart. Exhale when the body descends, and inhale when supporting. During the whole exercise, the body should always keep a straight posture. You can also try different actions: relax the distance between your hands and practice the outside of pectoralis major; Raise your feet, keep your head low and your feet high (the angle should not exceed 10 degrees, otherwise your shoulders are not your chest), and you can practice the upper part of pectoralis major; Keep your hands as close as possible, and even do push-ups with your hands folded. You can focus on the triceps brachii and pectoralis major.

Correct posture for doing push-ups

Push-ups have a good exercise effect on the muscles of abdomen, back and chest, and they can also make many tricks and receive unexpected fitness effects.

First, the distance between the hands changes: the hands are slightly wider (or narrower) than the shoulders, and the elbows are open and parallel to the ground.

As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Compared with the method of slightly wider shoulder distance, it focuses more on exercising arm strength and shoulder muscle strength; The method of slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.

Second, the change of technique and footwork: the technique can be divided into three forms: full palm support, fist support and finger support, and can be divided into three postures: fingertip forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.

Third, the posture change of body tilt: high-profile push-ups, when doing exercises, the practitioner's body is a low-footed master, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, when practicing, the exerciser's body is high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.

Fourth, the change of exercise frequency: you can combine fast and slow, and do it quickly and then slowly several times during practice; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better stimulate muscle growth. If you wear them, you won't feel tired during exercise.

Practice push-ups step by step, from easy to difficult; Fully massage, shake and stretch the upper limbs before doing it to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.

Parallel bars, arm flexion and extension 10- 12 (times) x3 group

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A, key exercise parts: mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle.

B, starting position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax.

C. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be forward and your elbows should be extended to fully stretch the pectoralis major. Inhale immediately, supported by sudden contraction of pectoralis major.

Two arms, so that the body rises until the arms are completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise.

D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises.

If you want to train the lines of chest muscles, you will generally use the method of repeated training for many times to carry out multiple groups of training and outline the lines of muscles. Multiple times generally means 15 times or more.