How to exercise chest muscles with bare hands

Exercising chest muscles is the dream of many boys. They all imagine that they will have chest muscles, which will make the whole person look charming. However, chest muscles do not come in one day. It takes a long time and persistence to get them. In the process of exercising chest muscles, many men also have a healthy body, so that the immunity will be better. Many people like to exercise their chest muscles with bare hands. So what are the methods of exercising chest muscles with bare hands?

Steps/Methods

Push-ups are a common fitness exercise that mainly exercises the muscles of the upper limbs, waist and abdomen, especially the pectoral muscles. It means that when doing the exercise, the practitioner's body posture is with feet low and hands high, and hands and feet are not on the same horizontal plane.

Practice Method

1. General practice method

Practice according to the prescribed movements.

2.

Weight training method

On the basis of ordinary exercises, heavy objects are placed or tied to the waist, back, legs and other parts of the body.

3.

High five practice

After a quick and powerful push, clap your hands once in the air. You can also clap multiple times, depending on your ability.

Flying exercise

It can be divided into two types: stationary and moving. After lying prone, you must push yourself up quickly and forcefully so that your hands and feet leave the ground at the same time, and reach a certain height and distance.

How to use

1. Combination of fast and slow method: Do it quickly a few times, then slowly a few times.

2. Timed counting method: Calculate the number of exercises within a certain unit of time, which is divided into two types: without pause and with pause.

3. Fixed-number timing method: After completing a certain number of exercises, calculate the time used.

4. Counting practice method: The practitioner exercises the maximum number of times with maximum energy, but there are certain requirements and regulations.

1. Finger exercises.

The ten fingers are mainly used as support points, and other movements are the same as the previous two methods. As the strength increases, the number of fingers touching the ground can be reduced gradually. This method mainly exercises finger strength, enhances the hand's grip, grasping power, and combined force, and allows the force to penetrate the fingertips.

It should be noted that if the finger strength is not enough to support the body, you can first practice with your fingers against the wall and support your body diagonally. After your finger strength gradually increases, gradually place them on a horizontal surface to practice in order to prevent finger injuries.

2. Carp lying in lotus pose.

Lie on your side, with one fist or one palm on the ground (usually one fist), support yourself diagonally on the ground, and cross your legs. For example, support the ground with your right fist, stretch your left arm upward, and make your arms into a cross shape to maintain your body balance.

Support yourself with the inside of your left foot and the outside of your right foot. When you push yourself down with your arms bent, use your waist to exert force, and tilt your head and waist back like a coiled carp. Then return to the original position and push yourself down repeatedly.

3. Inverted position.

Beginners can do a handstand against a wall with their feet on the wall, their hands shoulder-width apart, their arms bent, and do push-downs. Later on, you can lift your feet off the wall to do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to your body balance when practicing.

The above methods can be used to train chest muscles with bare hands. These methods are very suitable for ordinary people. Many people cannot afford fitness equipment. This method can also train good chest muscles without these fitness equipment. It allows more people to exercise, have muscles, and have charm even without financial conditions, while also improving the body's immunity.