What should we pay attention to in chest muscle exercise
today, let Xiaobian analyze for you whether to practice chest muscles every day or the next day. What should be paid attention to in chest muscle exercise? If you want to practice sexy and charming chest muscles, you need to have a certain exercise intensity and exercise times, so someone will wonder whether to practice chest muscles every day or the next day? Let's take a look!
chest muscles every day or the next day
You can practice every other day, but it's best to practice every 2-3 days. You should know that after chest muscle exercise, you need rest and nutritional supplement to restore growth. You can't practice every day. It will be better to practice the next day, but the chest muscle belongs to a large muscle group, and the recovery time will be relatively longer. Correctly, it's best to practice the chest muscle every 2-3 days.
why can't you practice[pen]every day
The process of muscle exercise is the process of destroying muscle fibers. After that, it needs rest and nutritional supplement to recover in order to grow muscles. Large muscle groups such as chest muscles should get enough rest after training. When nutrition is sufficient and recovery time is sufficient, chest muscles can recover 90% in 48 hours and fully recover in 72 hours, that is, three days, Small exercise intensity can appropriately shorten the rest time, but it can't be less than 24 hours, that is, practice the next day. If the exercise intensity is high, it may also prolong the recovery time. Therefore, the chest muscle can't practice every day. It's best to practice when it is fully recovered.
what are the disadvantages of chest muscle training every day
Excessive muscle exercise will lead to muscle fatigue, soreness, serious or even strain, severe pain around the muscle, and the rope like hard block formed by muscle tension can be touched by hand, with obvious touch pain, local swelling, limited activity, and even unbearable pain.
muscles don't grow
If the chest muscles are specially trained every day, there will be excessive exercise, and the muscles may not be able to fully recover and grow.
affect subsequent exercise
If you exercise your chest muscles every day, it will make you tired, which will lead to insufficient strength in other exercises in the future, affect the fitness effect and delay the fitness progress.
chest muscles are most effective several times a week
No more than 2 times. The pectoral muscle needs constant stimulation to grow and take shape, but it needs 48-72 hours to recover after exercise, so it's best to exercise no more than 2 times a week, so it won't be too tired to hurt the muscle, but also can have the effect of exercise.
what should we pay attention to in chest muscle exercise
1. Need to cooperate with a reasonable diet, 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. 2. When doing chest muscle exercises, don't exercise the deltoid first, or put the deltoid exercise behind the flat bench press, because practicing the deltoid first will make it too tired and have no strength to exercise the chest muscle later. 3. Before chest muscle exercise, we should do a good job of warm-up, open all joints and muscles of the body, promote the exercise effect and avoid sports injury, especially the shoulder joint. Chest muscle exercise will cause great pressure on the shoulder joint, so we must move the shoulder joint in all directions during warm-up.