Men's fitness wants to train full pectoral muscles and thick unicorn arms, which is the sign of a good body. However, a good body is not as good as one might think, but needs to be carved out with day-to-day persistence.
For those who want to develop full pectoral muscles, we can start with strength training such as barbell push-ups, dumbbell flying birds, and chest clamps, while those who do not go to the gym can choose to do push-up training at home, which can promote blood circulation, activate and strengthen the pectoral muscles, and enhance the sense of upper limb lines.
Most people are familiar with the action of push-ups, how to do a standard push-up training?
1, prone support state, the body to maintain a straight line, do not contain the chest hunchback, do not collapse the buttocks.
2, the palm of the hand is located on the side of the chest, bending the elbow, keep the big arm and body angle of about 60 degrees.
3, bend the elbow to be a little slower, restore straight arm state can be a little faster.
So, can you really train your pectoral muscles by insisting on push-ups?
For people with weak muscles and a lack of exercise in general, push-ups can indeed help you improve your rising strength and strengthen your pectoral muscles. Beginners can start with 15-20 sets of 5-6 repetitions per set and keep training every other day.
After a month you will find that you are getting more comfortable with push-ups, and that you can improve your push-up sets to 30 or even 40, and your physical endurance will improve.
However, there is a limit to the intensity of unassisted push-ups, and even if you perform 200 unassisted push-ups a day, it will be difficult to develop a shapely pectoral line.
A foreign man trained with push-ups, performing 100 a day, without fail, and after a year, he found that the results were not as good as he thought.
After a year, although the uncle's arms and pectoral lines would become much tighter and less bloated, the results were still a long way from full pectoral muscles and the results were still very different from what was expected.
This is because big muscle dimensions require high intensity, heavy weight stimulation, protein supplementation and long hours of perseverance to have. Unassisted push-ups are less difficult and can only improve muscular endurance, but muscle growth will be limited to create the desired pectoral dimension.
And to build full pectoral muscles training, we need to raise the difficulty of the training.
When you can complete 40 push-ups at once, try narrow push-ups, downward facing push-ups, wide push-ups, palm push-ups and even push-up rowers, each with more than 10 movements and 4 sets of repetitions. These upgraded push-ups can help you stimulate your pectoral muscles in all aspects and improve muscle dimension, thus creating a full and shapely pectoral muscle line.
For people who are obese and have a high body fat percentage, push-up training is not enough, we also need to add aerobic exercises to boost the body's activity metabolism, such as running training 4-6 times a week for more than 40 minutes each time, and stick to it to lose excess body fat, so you can reap the benefits of a really good body.
