Unresistible mind: Four tricks to create a pectoral muscle dimension

NO.1 Barbell → "thickness" of the chest muscles

　　If you want to increase muscle mass, barbell exercises are the most important and basic exercises. Experts recommend that beginners put barbell exercises in the first step, because the range of movements of barbell exercises is relatively small, so you must stimulate the entire chest muscles from different angles (upward and downward) and different grip distances.

　　The relatively simple and safe exercise method is a flat barbell bench press, which can effectively exercise the entire chest and increase thickness. First lie flat on the bench press stool. Place your feet naturally on the ground, and then adjust the front and back positions of your body so that your eyes are located directly below the barbell on the bench press stand. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press stand and slowly lower the barbell until the upper arm is parallel to the ground. Repeat three or four groups like this, each group will push about 12-15 times, depending on your personal physical condition. After proficiency, you can do a slash bench press, focusing on exercising the lower chest muscles, and the difficulty of the operation is slightly enhanced.

NO.2 Dumbbell → "width" of the chest muscles

　　Dumbell exercise requires more balance and coordination ability than barbell exercises to control weight. The movement is larger, so you can fully stretch your muscles and develop a broad mind. There are two common training movements: flat dumbbell bench press and flat dumbbell bird.

　The former is to lie flat on the training bench, hold dumbbells with both hands. Straighten your arms, raise the dumbbells, and slowly lower the dumbbells until the upper arm is flat with the ground, and then push up the dumbbells to return to the starting position. This is repeated. The so-called dumbbell bird is to lie flat on the training bench Hold the dumbbells up with both hands, palms facing each other, open your arms, slowly lower the dumbbells to both sides of the body along the arc track until the upper arm stops moving parallel to the ground, and then return the same way.

　　Where both sets of exercises, be careful to push the dumbbells upright during the push up process, and do not deflect. Beginners should be advised to protect them from being protected by the side to avoid damage to the muscles when the movements are inconsistent. There is another advantage of dumbbell exercises, which is that they can be performed anytime and anywhere. You can also practice in front of the mirror at home, while correcting the movements, while enjoying your exercise results.

NO.3 Chest clamping machine → "resolution" of the pectoral muscles

　　This instrument is specifically designed to practice pectoral muscle separation. Compared with other methods of exercising chest muscles at home, the effect of this instrument is very targeted. When practicing, the back must be close to the backrest, and the elbows are used to force it. Since the hips and back are close to the backrest, only the chest muscles can use force. With this instrument, 95% of the effect is applied to the pectoralis major muscles, and this exercise will not cause any harm to other parts of the body.

　　NO.4 Increase protein in the diet, eat less and more meals

　　Muscles are composed of 70% moisture, 22% protein, and 8% fatty acids and glycogen. Although increasing muscles does not just mix moisture, protein and fatty acids and eat them together, in the diet It is very important to pay attention to the intake of related substances. During resistance training, every pound of lean body weight (also known as fat-removing weight, which is the general term for body non-fat ingredients.) needs to be supplemented with 2.5 kcal calories. Therefore, trainers should supplement an additional 350-700 calories per day to meet the need to increase lean body weight by 1-2 pounds per week. These calories are best provided by protein, and animal protein is better than plant protein. It is a good choice to increase the protein in the diet and eat more fish and eggs.

　　Not only that, the types of foods in each meal should be diverse, and the number of meals should be more than five times. Practice shows that if you eat less than five times a day, it is difficult to increase lean body weight. In order to facilitate multiple meals, you can choose to drink high-energy beverages, but eating less and more meals is a better choice.