Methods 1: Focus on muscle growth.
1, stop running around. Is the exercise you do seriously every other day just aerobic exercise? It's time to give yourself a rest. Too much aerobic exercise will make the body consume a lot of energy, which could have been more focused on muscle growth. Aerobic exercise, such as running, cycling, swimming and group sports, will run out of body energy after a long time. At the end of the day, the body has no extra energy to let the chest muscles grow. If you like aerobic exercise, you can limit it to about once a week.
Compared with running, cycling and swimming, you can try walking, hiking or other activities that require less energy.
2. Carry out explosive weight-bearing training. Research shows that vigorous and fast weight lifting can make muscles grow faster than slow weight lifting. Explosive weight training is the key to make the chest muscles stronger. You can try to specify the length of the movement instead of counting the number of repetitions. Set a countdown of one or two minutes and repeat the exercise as much as possible within the specified time.
3. Train hard. Besides increasing the speed of exercise, you should also increase the intensity of exercise. Muscles need constant challenges to grow. This means that you must lift as much weight as possible and repeat it about 10 times. It doesn't matter how heavy you lift, you don't need to compare with others. As long as you lift enough weight to challenge yourself, your muscles will grow. To determine how much weight you should lift, you can experience different weights until you find a weight that can lift 10 times in a row, and then you must stop. If you can only lift a certain weight about six times, it means that the weight is too heavy for you. If you can lift 15 times continuously, it means that the weight is too light.
If you are a beginner, it is a good idea to accept the guidance of the coach. Don't push yourself too hard, or you will get hurt.
4. Keep increasing weight. If you don't do this, you will stagnate and your chest muscles will not grow. Determine whether you face enough challenges every week. Add enough weight to the exercise plan so that the muscles can continue to be "impacted" every time they exercise.
5. Let the muscles have an effective rest. You shouldn't exercise your chest muscles every day. They need time to recover and become stronger and stronger between exercises. You can exercise your legs or back when you don't need to exercise your chest muscles. In addition, you must get enough sleep every night so that your muscles can be completely repaired after exercise.
Method 2: Exercise chest muscles.
1, press on your back. Supine compression is considered to be the most effective exercise to develop chest muscles. Lifting weights several times is the best way to exercise muscles. You can do this exercise with bench press, barbell or even dumbbell. Let others watch you exercise. If you can't lift the barbell (or your muscles can't support the weight), you definitely need a monitor to help you catch the barbell. Make sure that person has the ability to catch anything you might drop.
Select the weight that you can lift 7 to 10 times.
Lie on your back on a weightlifting bed or bench. Hold the barbell with both hands and make sure that the distance between them is greater than the shoulder width.
Slowly lower the barbell until you touch your chest muscles. Then push the barbell back to the starting position.
Repeat this five or seven times, or until you can't lift it anymore.
Have a rest, and then do two groups of exercises.
You can easily complete 10 times to gain weight.
2. Use dumbbells or rope tensioners for bird sports (chest clamping). It is recommended to use a lighter weight, because it will be difficult for you to master a heavier weight when doing this action. Lie on your back and grab a dumbbell or rope in each hand.
Keep your arms straight forward.
Keep your arms straight and slowly lower to your sides.
Return to the starting position.
Repeat three groups of exercises, each group 10 to 12 times.
You can gain weight if you can easily finish 12 times.
3. Conduct two or more groups of exercises (superset) continuously. This will force your muscles to work harder because you are doing one exercise after another without rest. This is very effective for building strong muscles. For example, after 10 bench press, do as many dumbbell birds as possible immediately, or do as many push-ups as possible after bench press.
4. Try the descent setting. In this training, lose weight every time you can't lift, and then do it again until you are exhausted. Perform at least 10 supine push-ups or flying birds. Then immediately lose 10 pounds (about 4.5 kilograms) and continue to practice until you are exhausted. Then remove 10 pound and repeat until it can't be lifted.
5. Do push-ups. You can do all kinds of push-ups to get the maximum benefit. Nothing is more effective than classic push-ups: put your hands on the ground and make sure that the distance between your hands is greater than, equal to or close to your shoulder width.
Put your feet on the stool to do push-ups, or put your feet on the stool to do push-ups.
Each group tried to keep exercising until they were exhausted.
6. Carry out arm flexion and extension. This exercise can be done on the parallel bars or two high-backed chairs. Support your arms straight on the parallel bars or two chairs, slowly bend your elbows and lower your body until you feel a pulling feeling in your chest.
Return to the starting position and repeat the above actions.
In order to increase the effect, you can tie a barbell piece around your waist or hold dumbbells with your ankles or knees.
Method 3: Eat stronger muscles.
1, eat healthy food. This is very important for exercising strong chest muscles. Eating too much processed carbohydrates and fats will make you too tired to exercise. You may end up with fat instead of muscle. Eat a balanced food consisting of whole grains and protein (meat, fish, eggs, tofu, etc.). ), fruits, vegetables and fiber.
Avoid sweet drinks and desserts, fast food, meat rich in nitrates and hormones and salty snacks.
2. Eat more than three meals a day. When you focus on muscle growth, your body needs a lot of energy. Three meals a day is not enough. Eat two more meals, and make sure that the portion of each meal is more than the normal portion. You may not actually be that hungry, but you still have to eat more. When you find that your chest muscles are getting bigger and bigger, you will be very satisfied with the result. Have a healthy meal about an hour before exercise. Eat healthy carbohydrates, such as quinoa, beans or brown rice, with a little protein.
Eat after exercise to help muscle repair and become stronger.
3. Drink plenty of water. You should drink 8 to 10 glasses of water every day, which will not only keep your body hydrated, but also help your muscles break down the intake of protein. Drink water before and after every exercise.
4. Take supplements. The growth of large muscles usually needs the help of supplements. Creatine can copy the natural enzymes produced by the body and help promote muscle growth and strength. Taking creatine according to the recommended dosage has been proved to help muscles grow bigger and faster.
Tips When doing supine push-ups, you can adjust the height of the bench and let the muscles get exercise stimulation from different angles.
Warm up and stretch before doing any exercise. Do a light exercise to prevent muscle strain.
Weightlifting training needs to adjust breathing. It is recommended to inhale when lifting dumbbells and exhale when lowering dumbbells.
Please consult your doctor before starting any exercise program.