Pectoral muscle exercise tutorial - Beginner

Pectoral muscle training: Elementary

　　The best way to train pectoral muscles is bench press, mainly dumbbell bench press and barbell bench press, including flat bench press, upward and downward bench press. Other effective training methods include dumbbell fly, chest dip, high cable fly, butterfly chest clamp, and push-ups (push) up) and equipment, etc.

　　The pectoral muscle is a big muscle. We generally divide the pectoral muscle into the upper pectoral muscle, the lower pectoral muscle, the outer side of the pectoral muscle, and the middle seam of the pectoral muscle. When exercising, we need to stimulate the entire pectoral muscle from different angles to get a perfect chest shape. Remember not to do just one exercise

　　However, one thing you should note is that sweating aerobic exercise has certain conflicts with fitness and muscle building. Therefore, the consumption of aerobic exercise should not exceed three times a week, about 30 minutes each time, otherwise the muscle growth will be slightly slower than you expected.

　　　　　　Dumbbell:

　　　　　　　　　　　　　　　Dumbbell:

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　� Smith bench press (circumference)

　　Panola bar:

　　　　　　　　　　　　　The bent arm supports forward leaning (lower pectoralis major muscle)

　　　　　　Bare hands:

　　　　　　　　　　　． Pushups (circumference)

Tip:

　　A friend who is new to fitness starts to practice pectoralis major muscles, it is best to practice one to two times a week. Even if you are eager to achieve results, don’t practice every day, even pushups.

　　Because pectoralis major muscles are large muscles, the recovery after large-intensity training (called muscle repair in jargon) takes 72 hours. Therefore, the best way is to double cycles every week, such as Monday and Friday, or Wednesday and Saturday. No matter what device is used for each training. The interval between each set should be short, one and a half to two minutes. Practice the chest muscles thoroughly in forty minutes.

　　The purpose of using equipment training is to repeatedly stimulate the muscle fibers, and then supplement the muscle fibers during the muscle repair period to make them have sufficient rest. Then train and nourish them again. The muscle fibers will gradually thicken after a few months.

　　So, if you practice too densely, the muscles will not get enough rest and repair, and the result will be half the result with twice the effort.

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