NO.1 Barbell → Chest muscle "thickness"
If you want to increase muscle mass, barbell exercises are the most important and basic exercises. Experts recommend that beginners put barbell exercises in the first step. Because the range of movement of barbell exercises is relatively small, it is necessary to stimulate the entire chest muscles from different angles (incline and decline) and use different grip distances.
A relatively simple and safe exercise method is the flat barbell bench press, which can effectively exercise the entire chest and increase thickness. First lie flat on the bench with your feet naturally on the ground, and then adjust the front and back position of your body so that your eyes are directly under the barbell on the bench press rack. With a grip slightly wider than shoulder width, remove the barbell from the bench press rack and slowly lower the barbell until your upper arms are parallel to the ground. Repeat this exercise for three or four groups, with each group doing approximately 12-15 bench press movements, depending on your individual physical condition. After you become proficient, you can do the decline barbell bench press, focusing on training the lower chest muscles, and the operation difficulty will be slightly increased.
NO.2 Dumbbell → Chest "width"
Dumbbell exercises require more balance and coordination than barbell exercises to control the weight and its range of motion. It is larger, so you can fully stretch your muscles and develop a broad mind. There are two common training movements, flat dumbbell bench press and flat dumbbell fly.
The former is to lie flat on the training bench and hold a dumbbell in each hand. Straighten your arms, raise the dumbbells, palms facing each other, slowly lower the dumbbells until your upper arms are parallel to the ground, then push the dumbbells back to the starting position, and repeat. The so-called dumbbell fly is to lie flat on the training bench, hold a dumbbell in each hand, palms facing each other, open your arms, slowly lower the dumbbells to both sides of the body along an arc trajectory until the upper arms are parallel to the ground, and then return to the original path. .
In both groups of exercises, attention should be paid to ensuring that the dumbbell is pushed up vertically and not deflected during the push-up process. It is best for beginners to have someone on their side to protect them to avoid muscle damage when their movements are uncoordinated. Another advantage of dumbbell exercises is that they can be done anytime and anywhere. You can also practice in front of the mirror at home, correcting your movements while admiring your own exercise results.
NO.3 Chest clamping machine → Chest muscle "separation"
This device is specially designed to practice chest muscle separation Compared with other methods of exercising chest muscles at home, the effect of this equipment is very targeted. During the exercise, the back must be close to the backrest, and the elbows should be used when exerting force. Only the chest muscles can be used vigorously. 95% of the effect of using this equipment is on the pectoralis major, and this exercise will not cause any harm to other parts of the body.
NO.4 Increase protein in the diet, eat small meals frequently
Muscle is composed of 70% water, 22% protein and 8% fatty acids and glycogen. Although it is said to increase muscle. It is not enough to mix water, protein and fatty acids together, but it is very important to pay attention to the intake of related substances in the diet. During resistance training, every pound of lean body mass (also called lean body mass) increases. , is the general term for the non-fat components of the body.) requires an additional 2.5 kcal of calories. Therefore, the trainer must supplement an additional 350-700 calories per day to meet the need for a lean body mass increase of 1-2 pounds per week. These calories are best provided by protein, and animal protein is better than plant protein. It is a good choice to eat more fish and eggs.
Not only that, the types of food at each meal should be appropriate. The number of meals needs to be more than five times. Practice shows that if you eat less than five times a day, it is difficult to increase lean body mass. In order to facilitate multiple meals, you can choose to drink high-energy drinks, but it is better to eat less and more meals. choice.