Three methods of taking stock of chest muscles at home

Although you may not have good chest muscle training equipment at home, the following methods can also help you practice strong and beautiful chest muscles! So how do you practice your chest muscles at home? Which fitness exercises and methods are more effective? How to pay attention to it in this process? Let's have a look together.
Exercise your chest muscles at home
1. Chest enlargement
Palms as support, arms open, shoulders wide, or shoulders wide, back, waist and hips in a straight line, elbows hard, bend arms movement. This method mainly exercises chest muscles, upper arm triceps and abdominal muscles.
3. Shoulder clamp type
The movement is the same as above, but the distance between the hands is very narrow, the fist is used as the support point, and the fist moves forward. This exercises the strength of the arm and increases the strength of the wrist and the hardness of the fist. During practice, it should be noted that the selected support ground can be soft and then hard, and the wrist support should be tightened to avoid sprain.
3. TieNiu cultivated land type
Use the fist or palm as a point of support. Hands on the ground, arms outstretched adult shop , shoulders the same width. Toes on the ground, hands and feet parallel. Tilt the head forward and work with the soles of the front feet, hands, neck and waist. At the same time, the waist collapses down and sticks to the ground. Then the hips are tilted upward, the waist is tilted down, the body is pulled back, and the whole action is completed. Repeat the forward and backward tilting movements.
Points for attention in chest muscle exercise
1. Don't do flat panel push every time.
Many people have a flat barbell push, which is really a good chest shaping movement, but it is not the only one. Like other movements lesbian double dildo , as you get used to it, you can get less and less from the horizontal bar bell push. So don't stare at the flat panel push. You have a choice to start your training rose toy , such as using oblique barbells or dumbbell pushes. Because you usually arrange a flat push in the first action, now you choose to start training with the upper chest muscles, and your body can't adapt to this change.
2. Don't turn the bird into a bench push
When you think about it, you know which is bigger, push or pinch your chest. This is very simple, maybe your dumbbell push can use 50 kilograms of weight, but I believe few people can use this weight to make birds. In fact, when making birds, many people will clip their breasts in the form of lying push, because your body always tends to lift weights. Once this happens, the original single-joint action becomes a multi-joint action, losing the original isolation. I'm afraid this is impossible. The effect of chest muscle training has come out!
The elbow bends slightly, and the whole process is like this. In this action, you should not choose too much weight. You've already done a heavy push. What is the need to repeat?
3. Do not arrange chest training after deltoid and triceps training
Pectoralis major is usually a larger muscle, and multi-joint push can effectively stimulate them, but it can also involve deltoid and triceps. Remember, the last thing you should do is to schedule chest training after deltoid and triceps training. Because the previous training made your deltoid and triceps tired g spot vibrator , your chest is in good shape, and you can't get the most stimulation from your chest.
In addition, the pain caused by previous training can also affect your chest training. So when you start to want to increase the push, you will feel powerless. Generally speaking, we recommend that chest training be arranged two days after the triceps or deltoid training day. Or you can arrange shoulder or triceps training after chest training so that you can effectively stimulate multiple parts of the same training class.
Never push without tightening your shoulder blades
Chest training is simple for many people: put the weight on the chest, then stretch out your arms and push back. But this is only a very superficial understanding. Experts will tell you that shoulder blades should be tightened to better stabilize your shoulders. This allows your chest muscles to fully open and stretch, which means less pressure on the triangular muscles and more pressure on the chest muscles.
You won't get used to it at first. You can start your practice with a small weight push. Slowly, you will feel natural. In all lying propulsion work, whether it is equipment or free weight, we should do this.
What should exercise pectoral muscle diet notice?
1. You can eat two or three eggs a day, but be careful not to eat two or three eggs at a time. Eat one whole egg for breakfast, one egg white for lunch and one egg white for dinner. Eat two or three at a time. Not everyone can digest it.
It is certain to eat meat, but it is not recommended to eat more. Although it is the lowest, the fat content is still very high. Eat more fish. High in protein and low in fat.
3. Eat less carbohydrates in fine grains such as rice and noodles, and eat more carbohydrates in whole grains such as potatoes, corn, sorghum and oats.
4. Replenish a banana half an hour after exercise.
5. If you want to eat less and eat more.
6. If you buy protein powder, please drink it half an hour after working out. Drink as much water as possible every day.