It is a dream for men to have well-developed chest muscles. Only with strong chest muscles can a man appear powerful and powerful. The chest muscles are the true nature of men, and they have a strong charm to deter others. How to train the chest muscles? Why are the chest muscles not in shape after working out for a long time?
- What is pectoral muscle
The pectoralis muscle is the muscle of the chest, which consists of two parts, the left and the right, also known as the pectoralis major. The pectoral muscles generally refer to the chest muscles of men. Well-developed pectoral muscles are an important part of a man’s sexy characteristics.
Second, why your chest muscles are not formed?
- Always exercise the same body part with the same movement
If you want your muscles to be full, you need to stimulate them from all angles. If you use an action to stimulate the same part for a long time, the muscle will adapt. If you want to grow your muscles, you need to adjust your exercise and plan.
- the action is not standard, not in place
Each movement should have the maximum displacement to pull the mind and contract the muscles, and the movements should be standard in place so that the muscles can be stimulated. If you can’t complete the action, you can reduce the weight. First, you must ensure the correctness and integrity of the action, and then consider the weight.
- Neglecting to rest
Building muscle is not a matter of one or two days, it is a long-term accumulation process. Some students are eager for success, and exercise again when the muscles have not recovered, which will cause the muscles to be damaged again, and the muscle growth and repair will of course be compromised. The best way is to exercise every other day, or avoid exercising to the same part the next day, so as to prevent the recovering muscle from exerting force again and affecting its repair and growth.
So try to avoid the same muscle group. For example, if you train your arms the day before and your chest the next day, the effect will not be good, because the arm muscles will exert strength while you are training your chest, which will also affect your chest training. The next day, you can work on your legs or waist and so on. Make your own reasonable arrangements to avoid exerting force on the parts you exercised the previous day.
- Deliberately avoiding heavy stimulation of muscles without stimulation
The growth of muscle mass requires the stimulation of heavy weights. What is heavy weight is that within the correct range of motion, the limit can be 6-8 weights. This kind of weight can deeply stimulate the muscle fibers and strengthen the muscles. So everyone can arrange for themselves a set of heavy weights to stimulate. To be able to endure hardship, muscles can grow. Especially squats and deadlifts.
- the idea is not in place
Many students did not feel the feeling of congestion in the part where the muscles are exerting force. This feeling is the pump feeling, and everyone needs to consciously feel the changes in the muscle force of the exercise part. The speed and angle can be adjusted so that the muscles can coordinate to the maximum torque under the control of consciousness and stimulate the deep layers of the muscles. Make the blood swell more full.
- Neglecting nutritional supplements
Muscle breakdown peaks 90 minutes after exercise. We need to supplement enough protein powder within 30 minutes after training, because only whey protein can be quickly absorbed and utilized by muscles, and within 30 minutes after training is also recognized as the golden absorption period of protein powder. In addition, there are also the best time to replenish in the morning before breakfast and at night before going to bed.
- Not setting goals for yourself
When your muscles adapt to the weight, you should challenge heavier weights. For example, our limit weight is 6-8 at the beginning, and after a while, we find that we can do 12. At this time, we should challenge a larger weight and redefine our limit weight. Only then can the muscle break the balance of growth and continue to stimulate growth.
Three, how to exercise chest muscles: push-ups are the most effective
Push-ups have a good exercise effect on the muscles of the abdomen, back and chest, and can also do more tricks to get unexpected fitness effects.
- Changes in the distance between the hands: the hands are slightly wider (or slightly narrower) than the shoulders, and the elbows are opened and parallel to the ground. As long as the hands and shoulders are not equal, the difficulty of the push-up will increase accordingly. The method that is slightly wider than the shoulder distance is more focused on exercising the strength of the arm and shoulder muscles; the method that is slightly narrower than the shoulder distance is more focused on exercising the chest muscles and back muscles.
- Changes in technique and foot technique: The technique can be divided into three forms: full palm support, fist support and finger support. From the direction, it can be divided into three positions of fingertips forward, inward and outward. Full palm support is to support the ground with the whole palm; fist support is to support the ground in the form of a clenched fist; finger support is to support the ground with the first joint of the fingers. Finger support requires a lot of strength and is the most difficult. The foot method can be divided into two forms: the two feet together and the open one. You can also use the instep or the arch of the foot to support the ground respectively.
- Posture change of body inclination: high-position push-ups, when doing exercises, the practitioner’s body is lower than the feet and higher than the hands, and the hands and feet are not on the same level. This pose is suitable for beginners and people with little strength. The mid-position push-up, where the practitioner’s feet and hands are on the same level, is suitable for the general exercise crowd. For low-position push-ups, when practicing, the practitioner’s body is high with feet and hands low, feet can be placed on a low stool, and hands are supported on the edge of the bed, and hands and feet are not on the same plane. This posture will put the weight of the whole body on the upper limbs, which requires higher physical fitness of the bodybuilder.
Fourth, the frequency of exercise changes: it can be combined with speed and slow. In the exercise, do it a few times faster and then do it slowly; it can also be counted regularly to calculate the number of exercises per unit time; it can also be simply counted, and the practitioner does push-ups without interruption. until exhaustion. Variation in frequency stimulates muscle growth better, and cross-training them makes you less prone to fatigue during workouts.
Start with the most basic moves and then increase the difficulty. The general is 12 sets, 4-5 sets, rest 40 seconds to 1 minute between sets. After the chest, shoulders, and arms are developed and strong, you can follow the above pattern and make some variations, using different methods and different angles to stimulate the chest muscles, and the chest shape will be perfect.
