How to practice chest muscles? It turns out that this is how you can practice

There are some methods for training chest muscles, and in the exercise methods, all methods have a good effect. Therefore, when we refine chest muscles, we can choose a good method, so how to practice chest muscles. , I believe many people don’t know. So, how to train chest muscles? Let’s take a look together.

1. Perform explosive weight training

　　Study shows that compared with slow weight lifting, vigorous and rapid weight lifting can make muscles grow faster. Explosive weight training is the key to developing stronger chest muscles. Instead of calculating the number of repetitions, you can try to specify the exercise duration. Set a countdown for one or two minutes and repeat as much as possible within the specified time.

　　2. Try your best to train

　　In addition to improving the speed of exercise, you should also improve the intensity of your exercise. Muscles need to be constantly challenged to grow. This means you must lift as much weight as possible and repeat it about 10 times. It doesn’t matter how much weight you lift, and there is no need to compare it with others. As long as the weight you lift is enough to challenge yourself, the muscles can grow.

　　(1) If you want to determine how much weight you should lift, you can experience different weights until you find that you can lift 10 consecutively. The weight that must be stopped only. If you can only lift a certain weight about 6 times, it means that the weight is too heavy for you. If you can lift it 15 times in a row, it means that the weight is too light.

(2) If you are a beginner, it is a good idea to receive guidance from a coach. Don't force yourself too tightly, otherwise you may get injured.

3. Continuously increase weight

　　If you don't do this, you will stagnate and your chest muscles will not grow. Every time Determine if you are still getting enough challenges in about a week. Add enough weight to the exercise plan so that the muscles can continue to be "shocked" every time you exercise.

4. Let the muscles rest effectively

　　You should not exercise your chest muscles every day. They require time to recover and become stronger and stronger during the intervals of each exercise.

　　When you don't need to exercise your chest muscles, you can exercise your legs or back.

In addition, make sure Get enough sleep every night so that muscles can be completely repaired after exercise.

5. Eat healthy foods

This is very important for exercising a strong chest muscle profile. Eating too much processed carbohydrates and fat will make you too tired to exercise. You may also grow fat in the end, not muscle.

（1）Eat a balanced food consisting of whole grains, protein (meat, fish, eggs, tofu, etc.), fruits, vegetables and fiber.

(2) Avoid sweet drinks and desserts, fast foods, meats filled with nitrates and hormones, and savory snacks.

6. Eat more than three meals a day

　　When you focus on muscle growth, the body needs a lot of energy. Eating three meals a day with a normal portion is not enough. Eat two more meals to make sure that each meal has more portions than the normal portion. You may not actually be that hungry, but you still have to eat more. When you find that your pectoral muscles are getting bigger, you will be very satisfied with the result.

(1) Eat a healthy meal about an hour before the exercise. Take in healthy carbohydrates, such as quinoa, beans or brown rice, and add a little protein.

(2) Eat again after the exercise to help muscle repair and become stronger.

7. Drink a lot of water

You should drink 8 to 10 cups of water every day, which not only keeps your body hydrated, but also helps the muscles break down the protein you consume. You need to drink water before and after each exercise.

8. Taking supplements

　　　Growing large muscles usually requires the help of supplements. Creatine can replicate the natural enzymes produced by the body to help promote muscle growth and strength. Taking creatine according to the recommended dose has been proven to help muscles grow bigger and faster.

Editor's recommendation:

How to practice the middle seam of the chest muscle? How to exercise the perfect middle seam of the chest muscle

　　3 Detailed explanation of the exercise methods for large chest muscles

　　What exercises are strength training If you don't know, come and have a look