How long can the pectoral muscles be practiced? The effect of practicing the pectoral muscles several times a week is good
Now let me explain to you how long it takes to practice the chest muscles. It works well to practice the chest muscles several times a week. The developed and full chest muscles are the charm of men and the embodiment of their courage. Therefore, many men will focus on chest muscle exercise during fitness, but some people will find that the effect is not obvious after practicing for a period of time. How long will it take to practice the chest muscles?
how long can you practice your chest muscles
At least 1 month. It takes a long time to practice the chest muscle. Moreover, due to the difference of personal physique and exercise intensity, the specific training time varies from person to person. Generally speaking, it takes at least one month to be effective. If it is slow, it is possible to see the chest muscle contour in 3 months, 6 months or even longer.
how long does the chest muscle work at a time
About 30-60 minutes. Each time you exercise your chest muscles for too short a time, it has little effect on muscle stimulation, and too long a time is easy to lead to muscle fatigue. Therefore, it is best to control the time of each exercise at about 30-60 minutes, so you can exercise your chest muscles effectively and see the effect faster.
chest muscle training several times a week is effective
2-3 times.[span]generally speaking, chest muscle exercise is not carried out every day. Chest muscle belongs to large muscle group. It takes 48-72 hours to fully recover and continue to exercise after exercise, so it is best to exercise 2-3 times a week, so as not to cause muscle fatigue, strain and other sports injuries before chest muscle recovers.
when is the best time to practice chest muscles
17-19 o'clock. During this time period, the human body's physical fitness has reached the best, which is at the peak of metabolism, the exercise ability has also reached the peak, the heart rate and blood pressure have also increased, and the muscle speed, endurance and strength are also in the best state during this time period. The effect of chest muscle training during this time period will get twice the result with half the effort and reduce sports injuries.
how can chest muscles be trained to get out of shape
If you want to practice your chest muscles in the shortest time, you should not only ensure the number of exercises, but also master the correct exercise actions and cooperate with a reasonable diet.
the best way to exercise your chest muscles
Push ups wide distance push ups: when doing push ups, the distance between hands should be as wide as possible. Both hands should be 90 degrees inward, about the width between two elbows. This exercise can increase the width of chest muscles. Downward push ups: raise your feet so that your head is lower than your feet for push ups. Your hands should also be 90 degrees inward, which can effectively enhance the upper muscles of your chest muscles. The spacing between your hands is still wide.
flat dumbbell bench press flat dumbbell bench press can exercise to the middle of pectoralis major muscle. Practice: lie on your back on the flat plate, put your feet flat on the ground, the distance between your feet is slightly narrower than your shoulders, keep your chest straight, your back slightly arched, and your hips are always close to the flat plate. Push up, retract your elbows, clip your elbows and your chest at the same time. The dumbbell moves upward and slightly forward, showing a parabola trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint.
up inclined dumbbell bench press up inclined dumbbell bench press can exercise the upper chest muscles, or barbell can be used for exercise. Practice: adjust the angle of the inclined plate to about 20-30 degrees, lie on the inclined plate, hold the dumbbell with both hands and place it directly above the shoulder, put both feet flat on the ground, keep the back close to the inclined plate, and contract the abdominal muscles.
parallel bar arm flexion and extension parallel bar arm flexion and extension can effectively practice the lower and outer edges of the chest muscle, making the chest muscle present a beautiful plate shape.
Practice: use the widest spacing of the parallel bars to hold the parallel bars, straighten and support your arms on the parallel bars, naturally bend your legs, overlap your feet on your ankles, lean forward, relax and sag your body, don't hold your chest up, and your chin is close to your chest; Bend your elbows to bring your body to the lowest point. Inhale deeply. When you exhale, use your arms to support your body and inhale when you fall.
dumbbell flying birds dumbbell flying birds can not only fully stimulate the pectoral muscles, but also stretch the connected muscle tissues, which is better for quickly exercising the contour of the pectoral muscles. Practice: lie on your back, shoulder, back and hip close to the stool, and put your feet flat on the ground. Hold the dumbbell close to your chest with your palms opposite, and lift the dumbbell up until your arms are basically straight. Bend the elbow slightly and slowly lower the dumbbell to both sides. At the lowest point, the upper arm is basically at the same level as the bench. Bend the elbow about 90 degrees to fully extend the chest muscles.
chest clamp chest clamp chest clamp can exercise to the inner edge of chest muscle. Practice: during exercise, people stand in the center of the chest clamp, adjust the length of the cable, and hold the horseshoe stool in hand to clamp the chest. Lean forward slightly, pay attention to control the movement when opening, squeeze the chest muscles as much as possible when closing, and perform peak contraction after a slight pause.
with a reasonable diet, we should know that it is very important to cooperate with a reasonable diet in chest muscle exercise, so as to speed up the speed of chest muscle exercise. During the exercise of chest muscles, we should reasonably arrange the diet of three meals, adjust the diet structure, reduce the proportion of carbohydrates, appropriately increase the proportion of protein, choose appropriate food, eat less high sugar, high calorie and high-fat food, and eat more vegetables and fruits.