Did you make such a decision because your classmates laughed at your bust in communication? Too naive, I don't want to spend time jogging, I want to take shortcuts and get rid of my troubles as soon as possible.
In order to practice flat chest, you should have read a lot of relevant materials. You know that you have to lose fat before you can think of muscles. You shouldn't have heard of anyone who changed from a fat man to a muscular man. Think about it. If you become a muscular man, who will dare to say that you have big breasts? Aren't you looking for inferiority complex? After carefully studying your own situation, you may have tried to lose weight, but with little effect, and then gave up, so you only asked how to flatten your chest, not to look at higher goals.
Dude, come on. Correct understanding, and then prescribe the right medicine.
Tell me about myself. I am 18 years old, 188cm, 70 kg, and the bench press weighs 60KG (using barbells). Two years ago, I was a bamboo pole, weighing 58KG. Now my hands are stronger and my chest muscles are bigger. Now I don't look thin or fat at all. So the fat one is a little taken for granted. I don't know. Muscle is heavier than fat. I strongly advise you to lose weight. You said you weren't bloated, comforting yourself from time to time. Everyone knows that being fat means being fat. There is no such thing as puffiness. You said you weren't allowed to jog. Unless you are ill, the doctor says you can't run, so you'd better hurry up and run. This is too important to lose weight. My father also runs to lose weight when he is old.
Since you want flat breasts so much, let me ask you again. Have you ever heard of anyone with flat breasts? It's just getting thicker and thicker. Just like you want to squat barbell and thin legs, it must be getting thicker and thicker! Have you seen the NBA? Do you know O 'Neill? He is a fat man. His chest must be sharper than yours before exercise. After more than ten years of professional strength training, have you seen his chest flat? No, but if you want to practice your chest muscles or even your whole body muscles, I'm happy to share my experience with you. Since you are willing to spend 400 days to endure this process, which is enough to prove your determination, I can't do it. You are excellent. So I think if we want to achieve our goal, we should start with losing weight or cooperate with strength training. Give some advice to your strength training plan:
1:25 kg dumbbells need one hand. If not, replace it with a heavy one. It's a waste of life just to use one practice. I remember a formula. Heavy weight, low frequency, long displacement and multiple groups. Yes, that's right. Generally, the weight of doing the same action for 8 times is limited to stimulate the chest muscles. Don't think that playing light twice will be very tiring and effective. If you play it twice,
2. Relaxation between groups (pinch, pinch, swing, anyway, just don't let it tighten)
Except running and abdominal muscles every day, other muscles should be practiced every 2-3 days, because the growth time of muscles is about 48 hours. Don't think that the interval is wasted, in fact, the muscles are still secretly growing.
4. Quit midnight snack and snacks. These are bad habits, even if you don't exercise your muscles. Of course, this thing does not mean quitting, it depends on your perseverance. I think you can do it.
5. Eat more fruits and vegetables, eggs, soy milk, beef, fish, Flammulina velutipes and other high-protein foods.
6. You should also know a little about the specific exercise method of chest muscles. After you persist for a period of time, you will naturally understand. Don't always ask others how to practice in the primary stage, but stick to it for a while. It's like memorizing words. At first, you always thought you couldn't do it. If you can't persist, you will always ask others. In fact, you never begin to remember.
7. Have a good rest. Not ensuring 8 hours of sleep every day has an impact on muscle growth.
8: Exercise more and fight more.
9. Muscle training is a long but interesting process. I hope you don't take it as a burden, savor it carefully and experience the joy of muscle growth day by day.
The original light is with you!