Believe male Want to have a solid chest, for your selection of 4 most effective, the most classic, the fastest pectoral work out Action, I wish you have your own muscle coat as soon as possible.
The company is located in: Exercise abdominal muscles
1, double arm flexion and extension:
As the chest warm-up action, focusing on creating the lower chest. Action points: elbows clamping, upper body forward, chin adduction, slightly chest, whether at the beginning or the end should maintain this position, the bottom of the action do not put too low, so as not to cause too much pressure on the shoulder joint.
The company is located in: 2, barbell bench press:
Build the entire chest circumference. Different grip from the focus of stimulation is also different. Slightly more shoulder to shoulder exercise Central pectoralis major, shoulders and shoulder width exercise the entire pectoral muscle, shoulders, shoulder muscles exercise slightly wider outside, and then wide then focus on exercise deltoid beam.
3, the location of both feet:
Legs separated into a 45-degree angle, flat on the ground, you can effectively support. To the foot on the bench, so the stability will be worse, you need to share some of the power to control the stability of the core muscles, so you can not maximize the strength to exercise the pectoral muscles. Important: Do not lift the hip and waist off the stool.
The company is located in: 4, on the ramp dumbbell Recommended:
Pectoralis major muscle training. The benefits of dumbbells than barbell is no bar limit, you can fully stretch the pectoralis major, be careful not to put too low, so as not to strain the pectoral muscles. This exercise is done on the front, because free weights require a lot of energy. Swash plate angle control between 30-45 degrees, the angle is too large, the greater the pressure on the deltoid muscle, will affect the power of the pectoral muscle.
Abdominal exercises can not be What to eat
1, eat high in protein, if it is explosive, but also eat some high calorie food , But note that although after exercise is very hungry. But can not eat immediately, you can first Drink water Supplement, and then a normal diet, if every meal immediately after a large number of eating, it is easy to make appetite soared, so you do not exercise for a long time when the body is very easy to make fat.
2, eat more protein high-protein meat, beef, chicken breast I think the best, milk is not bad. You can drink before practice, eat more fruits and vegetables, help to restore the muscles after exercise such as bananas, fried food Do not eat barbecue and the like, will let you discounted, do not eat starchy class. If the conditions can buy protein powder or creatine, but not professional bodybuilding do not have to be so particular about the daily diet will be able to meet.
3, there is no clear what can not eat, but high fat and calories to eat less, like fried foods, butter, pork and so on. Can not eat fatty greasy things such as: chicken, beef, egg Conditional to buy protein, weight gain agent. Best to eat spicy, fried things, or white practice. (Reference site: family doctor online)