Believe male Want to have a solid pectoral muscle, select for you the 4 most effective, classic, fastest pectoral muscle work out Action, I wish you have your own muscle coat as soon as possible.
The company is located in: Exercise abdominal exercise
1, double arm flexion and extension:
As a chest warm-up action, focus on creating the lower chest. Action points: elbows clamped, upper body leaning forward, chin adduction, a little chest, regardless of the beginning or end to maintain this position, the action should not put too low at the bottom, so as not to put too much pressure on the shoulder joints.
The company is located in: 2, barbell flat bench press:
Create a full chest circumference. Different grip stimuli focus differently. Slightly narrower shoulder to shoulder exercise in the middle of the pectoralis major muscle, and the shoulder with the width of the whole chest muscle training, shoulder exercise slightly wider than the chest muscles, and then widen if it is focused on exercising after the deltoid muscle beam.
3, the location of the feet:
The legs are separated by 45 degrees and lie flat on the ground for strong support. To step on the bench, this stability will be relatively poor, 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 hips and waist off the stool.
The company is located in: 4, oblique dumbbell push:
Exercise the upper pectoralis major muscle. The advantage of dumbbells over barbells is that they are not limited by a bar, and they can stretch the pectoralis major fully. Be careful not to lower the pectoralis major so as not to pull the pectoral muscle. This exercise is done in front because free weight requires a lot of energy. The angle of the swash plate is controlled between 30-45 degrees, and the pressure on the deltoid toe is too large due to the angle, which affects the exertion force of the pectoral muscle.
Abdominal muscle training cannot What to eat
1, eat more high protein, if you are training explosive power, but also eat some high-calorie food , but pay attention to being hungry even after exercising. However, it cannot be eaten in large quantities immediately. Drink water Add, and then normal diet, if you immediately eat a lot of food after each exercise, it is easy to make food soared, so that when you do not exercise for a long time, the body is very easy to have a blessing.
2, eat more high-protein meat beef, chicken breast I think the best, milk is also good. You can drink before training, usually eat more fruits and vegetables, help muscle recovery after exercise such as bananas, fried food And do not eat like barbecue, will make you less effective, do not eat more starchy. If you have conditions to 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 high calorie eat less, like fried foods, butter, pork and so on. Can't eat fatty stuffs with more fat such as: chicken, beef, egg Conditions can buy protein, weight gain agents and so on. It's best to eat less spicy and fried things, or else you can practice it. (Reference website: Family doctor online)