Don't eat greasy and fried food. If you want to lose weight, just don't eat for 1.5 hours after exercise. 1 later.
Eat for 5 hours, eat less, and ensure the effect. Eat two meals a day, no cold drinks or drinks. Run three times a week. First warm up with a brisk walk for three minutes, then run for 4-5 kilometers for about 40 minutes. After running, you will be hungry. Eat two bananas and two eggs. Then remember not to eat for an hour and a half, and don't eat anything after 8 pm except water. Do push-ups and sit-ups if possible.
You can lose 5-6 A Jin months. Walk for 60 minutes if you can't run.
Running too fast will thicken your legs, so jog. Basically, you can see the effect in 3 months, so remember to stick to it. My heart has to.
2. About how boys smooth their chest muscles, friends who like fitness help.
Don't eat greasy and fried food. If you want to lose weight, just don't eat for 1.5 hours after exercise. 1 later.
Eat for 5 hours, eat less, and ensure the effect. Eat two meals a day, no cold drinks or drinks. Run three times a week. First warm up with a brisk walk for three minutes, then run for 4-5 kilometers for about 40 minutes. After running, you will be hungry. Eat two bananas and two eggs. Then remember not to eat for an hour and a half, and don't eat anything after 8 pm except water. Do push-ups and sit-ups if possible.
You can lose 5-6 A Jin months. Walk for 60 minutes if you can't run.
Running too fast will thicken your legs, so jog. Basically, you can see the effect in 3 months, so remember to stick to it. My heart has to.
3. How do men keep their chests flat?
Training plan, including: bench press, inclined plate bench press, supine bird, double arm support, supine bent arm pull-ups.
Each movement is practiced in five groups, and each group does 6-8 times. Special attention: when doing bench press, you often change the grip distance of your hand so that your chest muscles can be exercised both inside and outside.
Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird exercises the outside of the pectoral muscle (it also stimulates the inside of the pectoral muscle when the action is almost completed).
Arms support is to practice the lower edge of the pectoral muscle, and the lateral side of the pectoral muscle is also affected by * * *. Lying on your back with your arms bent and pull-ups is to expand your chest and is also the end point of chest muscle exercise.
Action essentials: Sit on the supine stool with bent arm pull-ups, stick the stool on the upper back, suspend the waist and head, support the ground with both feet, hold the dumbbell (or barbell) with both hands, and put it back from the head until the upper arm is parallel to the ground. Then pull up with the strength of the chest muscles until the arms are perpendicular to the upper body.
Do it repeatedly. Note that your arms should be slightly flexed during practice.
Please sit on my lap when you do it, in case you pull yourself over. Bench press is an important action to develop chest muscles, but you must pay attention to opening your elbows and trying to stand up when practicing.
It is also important to find the exercise that suits you best by intuition. Maybe you can just practice bench press, maybe supine birds and cross pulldown are the best for you.
Schwarzenegger generally practiced bench press in five groups, 6 10 times in each group. If you take part in the weightlifting competition, practice 8 12 groups with extremely heavy weight.
Sometimes the principle of gradually losing weight is adopted, starting with a very heavy weight and finally pushing only an empty rod. He once lifted a barbell of 500 pounds (227 kilograms), which was the highest record.
The maximum number of repetitions is 405 pounds (184 kg), and it was pushed 8 times. 3 15 lb (143 kg) push 25 times.
225 pounds (102 kg) push 60 times. Arnold's chest muscle exercise plan during the 1975 Olympia competition.
Arnold's training plan has a basic framework, which changes frequently. He likes to change the training technique to * * * muscle growth to prevent the muscles from stagnating after adapting to a certain training.
If you change your movements and intensity every training class, you will not only feel fresh and practice hard, but also your muscles will continue to grow and will not stagnate. Before the game, he trained with Wade's double differentiation method, practicing chest and back on Monday, Wednesday and Friday morning, first practicing reclining push, and then practicing supine push, giving priority to the development of upper chest.
The plan is as follows: 1. Flat bench press 5 groups 8 10 times 2. Flat bench press 5 groups 8 10 times 3. 5 groups of supine birds 8 10 times 4. Pulleys are pulled down crosswise for 5 groups 10 15 times, and the method of gradually increasing the weight and reducing the number of times is adopted, such as inclined plate. Then it is reduced to 15 times, 12 times, 10 times and 8 times, and the weight is increased to 3 15 kg (143 kg). The repetition times of each group are sometimes higher and sometimes lower, in order to achieve special training effects.
After part of the muscle training, do the action modeling training. Schwarzenegger often spends a lot of time tightening completely congested chest muscles from all angles.
Doing so can learn to control muscles, make muscle lines clearer and strengthen endurance, so as to prepare for the competition. The characteristics of Schwarzenegger's chest muscle training: strict movements.
In heavy training, in order to complete the last one or two moves, he used the "cheating" rule or forcibly borrowed the rule. The most basic principle of bodybuilding training is overload, and the trick is to add a heavier load to the muscles trained alone.
Therefore, a strict code of conduct is the basic requirement. Early training pays attention to the all-round development of the chest, and every training should practice the upper chest, lower chest, middle seam, internal and external chest muscles, chest and so on.
Keep your muscles tense during training, especially when the barbell or dumbbell is lifted to the highest point. Fully stretch the chest muscles.
Arnold used dumbbells instead of barbells to do tilt bench press in order to stretch the upper part of pectoral muscles more effectively. Because dumbbells can be put lower than barbells, it will not hinder the stretching of chest muscles.
First of all, you should be clear about your exercise purpose: do you want to build a thick chest muscle, or just shape a little chest shape, or develop a certain part of the chest muscle, or let the whole chest muscle develop. The purpose is clear, we must consider what actions to practice what parts.
For example, with the usual push-ups, it is very effective to practice the outside of the pectoral muscles. It is the most common and effective way to practice chest muscles.
If you just want to do general chest muscle exercise, you don't have to be like a special bodybuilder, then this kind of exercise is the best and most convenient. Not limited by venues and tools, it can be done almost anytime and anywhere. But if the requirements are higher, you have to practice with some equipment, such as bench press, barbell and bench press.
However, it is very adjustable, and the parts of the chest muscles are different with different grip distances. The narrower the grip distance, the closer the training site is to the inside, and the middle seam of the pectoral muscle can be shaped.
If you have a wider grip, you can practice, outside the chest muscles. In addition, the bending and stretching of the parallel bars arm is an effective action to shape the lower and outer edges of the pectoral muscles.
There are also difficult movements of supine birds, which are good for the development of the whole pectoral muscle. And practicing butterfly stroke on special equipment are all effective.
However, it is suggested that it is best to practice with basic movements, that is, bench press, push-ups and inclined plate bench press (to practice the upper part of chest muscles). Also, pull-ups, although mainly training back muscles, are still effective for chest muscles (especially upper chest muscles).
The above is just a choice of action. In fact, the more important exercise principle is: "Do what you can, step by step".
If you are not careful, you will get hurt, which is counterproductive. Proper nutrition and recovery are important factors and should not be neglected.
Find the right goal, find the right method, persevere, and it will be effective. The above is just a superficial discussion. It is recommended to go to a special gym to exercise regularly.
There are special coaches and venue equipment. The effect will get twice the result with half the effort.
Two hours a day.
4. How can I exercise to flatten my chest?
Because your exercise style tends to be endurance exercise.
I want to be bold, adjust the load to 8- 12 exhaustion, and then do it.
Adjustment method, backpack, back seat can be used.
In addition, push-ups with shoulder-width hands are the most labor-saving, and it is more laborious to open your arms and narrow your chest and back.
The difficulty of the mat will increase.
So I suggest you reduce the distance between your hands and raise your feet. Practice it again like this.
If you can have horizontal pull (chest, groove), parallel bars arm flexion and extension (chest, shaping), supine birds (chest, shaping), these actions will be better combined.
Since you have no other equipment, I won't elaborate on what is unrealistic.
Also, short-term effects are impossible.
This kind of training means that you should give your chest muscles enough time to rest after an exercise, so that the muscle fibers have a chance to remold and thicken. If you continue to * * *, it will still be a solid exercise without a block. It may even lose protein.