How enviable those two big pectoral muscles are. Every man wants to have those strong and tangible chest muscles. In fact, it is not difficult to have developed chest muscles. Simple is to insist on effective exercise. Some people haven't changed after two years of exercise, and some people have obviously changed their chests after two months of exercise. So how to exercise?

push-up

1

Push-ups should be done every day, and the number of times should be gradually increased. You have to group, say, 20 groups. You can rest after each group 1 minute. For example, you should try to do 2 groups today, 3 groups tomorrow and 4 or more groups the day after tomorrow. You must do more and more to break through the limit. If you can persist, there will be obvious changes in your chest muscles after 2 weeks.

2

There is no uniform regulation on the correct posture of push-ups. Generally, the legs should be stretched straight and the distance between hands should be changed. For example, narrow push-ups (the width between the little fingers of both hands is similar to the shoulder width), wide push-ups (the distance between the thumbs of both hands is greater than the shoulder width), and high push-ups (the feet are higher than the head). If you don't have equipment, you may not be used to it at first, but you have done it several times.

dumbbell

1

Dumbbells are also a good instrument for exercising chest muscles. As long as you persist, the effect is also very good. Dumbbell exercises should also be grouped. Generally, 10- 15 is a group, and many groups should be done every day.

2

There are many ways to exercise dumbbells, the most common ones are the front horizontal lift and the side horizontal lift, and there are many other postures, which you need to stick to no matter what posture you search online.

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Spring exerciser

1

I believe many people have them, and they are not expensive. Tens of dollars, it is also convenient to exercise. You can pull a few if you have time, but if you want to exercise international muscles, you must stick to it. You can't fish for three days and dry the net for two days.

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prescribe a diet

During exercise, diet is more important than exercise. The main component of muscle is protein, so you must eat more high-protein food during exercise, preferably animal protein, such as beef, chicken, eggs and pork, and plant protein: tofu.

If it is useful to you, I hope it can be adopted!