Many people are envious of their well-developed chest muscles in the gym. In fact, they can also practice chest muscles at home without any special equipment. It is simple and effective. If you want to have well-developed chest muscles, come and do it with me.
As long as you insist on doing this exercise, there will definitely be obvious results in about a month. Note that what I said is to insist on doing it. It is not enough to fish for three days and dry nets for two days. I hope you also have perfect muscles!
1. Kneeling distance push-ups, let’s talk about the preparation first. Put your hands on the ground, your knees on the ground, and your feet naturally crossed. The distance between the hands is greater than the shoulder width, ready to move.
2. Kneeling distance push-up formal action. Press your body down as much as possible, preferably your chest is close to the ground, and prop up your body when it reaches the lowest point. Be careful not to go too fast. Basically, you can complete a beat within 2-3 seconds. The so-called beat is when the body presses down and Hold up once.
3. A set of 20 push-ups above kneeling distance. After completing a set, recover for 30 seconds. When recovering, keep the prepared posture, which is the posture of step 1, but do not need to press down. Do the second set after 30 seconds, the same steps as the first set. Both groups have finished standing up and recovering for 30 seconds, and then prepare for the next move after 30 seconds.
4. Raised push-ups. Preparations: Put your legs on a high place, with a height of 30-50 cm. Also, both knees are on the ground and both hands are on the ground. The specific specifications are similar to step 1.
5. Elevated push-up standard action. This action is similar to step 2, press down and hold up, and repeat. Do a set of 20, recover for 30 seconds after one set, and then do the second set.
6. Recover for 30 seconds between each set, and do 2 sets of each action. After 2 sets, stand up and recover for 30 seconds, then move on to the next movement.
7. Equal shoulder width push-ups. The method of this action is the same as the kneeling distance, but the distance between the hands is the same as the shoulder width. It is also a set of 20, and after a set, recover for 30 seconds.
Reminder
The above 3 movements are divided into 6 groups to do. At the beginning, you may not be able to do so much. You may only be able to do 1 or 2 movements. It doesn’t matter. It will be fine if you persist for a long time. When you can do all 3 movements and 6 sets of standard, you will find that you How come my chest muscles are bigger than before, huh, huh. Remember, it is better to do less than one group and also to make the movements standard, rather to lack than to waste! ! I have been using this method for a long time, and the effect is very obvious. It depends on whether you can persist. Future muscle man, come on!
