Man, this place is too big to find a girlfriend

How can men have perfect pectoral muscles? What are the secrets to healthy breasts for men? Below I will introduce what you want to learn. However, I would like to remind everyone here that if a man’s pectoral muscles are too big, he will definitely not be able to find a girlfriend.

As an ordinary person, it is actually not too difficult to have sexy pectoral muscles like Hugh Jackman. International personal trainer Wang said in an interview with us that men's chest fitness mainly involves exercising the upper, middle and lower pectoralis major muscles. The exercise of the upper and lower pectoral muscles is to enhance the contour of the pectoral muscles and make the muscle lines clearer and more perfect, while the exercise of the middle pectoral muscles is to enhance the thickness of the muscles. But he said that in fact, whether it is exercises specifically targeting the chest muscles or regular training for the purpose of fitness and exercise, it is a kind of exercise of human physical fitness and endurance. It is enough to have obvious muscle contours, and there is no need to blindly pursue the image of a "muscle man" that is too big and too strong.

Do the right action

In the specific movement practice, beginners first need to master the basic movement essentials. Doing the movements correctly is the hard truth. Blindly pursuing heavy weight exercises is not recommended. When you start practicing, it is advisable to do 15 consecutive times without feeling exhausted. At the same time, it should be combined with the number of sets of each exercise, that is, the training plan, and proceed step by step.

Rely on equipment

Since most chest muscle exercises require the use of equipment, this is divided into two parts: exercising muscle thickness and exercising muscle contours. To increase the thickness of your chest muscles, you can do a combination of bench presses and supine flyes, 8 to 12 reps per set, and at least 4 sets each time. To develop the contours of your chest muscles, you can do a combination of incline presses and supine flyes, but you can do more exercises that target your muscle lines, which will make the lines smoother. It is generally recommended to do 10-15 reps in a group, and do at least 4 groups each time. When practicing with equipment you must maintain a high level of concentration, focus your mind on the part of the body you want to practice, and practice in coordination with your movements, so as to achieve a better effect.

Start well and end well

It should be noted that before each exercise, 1-2 sets of warm-up exercises are required (this is not included in the 4 or more sets of exercises mentioned above), mainly to prevent physical damage during exercise. After finishing the exercise, you also need to do relaxation exercises for the pectoralis major, stretching and stretching the muscles: hold the wall or equipment with one hand, keep the body upright, stretch the body to one side, and then go in the opposite direction.

Food supplement

In addition to targeted muscle training, supplementing protein intake can also increase chest muscles, such as eating more chicken, fish, beef and other meats. At the same time, you also need to eat more green foods, such as fruits and vegetables. These alkaline foods can balance the acidity contained in meat, achieve the purpose of acid-base neutralization, and help the body digest and absorb protein, which is very good for bodybuilding your chest muscles.

Equipment exercises

Purpose: To strengthen the upper chest muscles. Steps: Lie on the inclined board of the incline press rack, adjust your position left and right, lift your waist, straighten your chest, relax your shoulders, hold the barbell with both hands, the distance between the two hands should be one hand position wider than your shoulder width, and lift the barbell. Keep your elbows slightly bent as you lift; do not fully straighten them. The muscles should be stretched when moving downwards, and stop when the barbell is about one fist away from the chest, keeping the muscles stressed. Tips:

1. When holding the barbell, try to use the end of your palm to exert force, because if you hold the barbell with the front of your palm for a long time, it will easily cause wrist strain.

2. The weight you use when you start practicing should be determined based on your personal physical fitness. If you need to increase weight, it is best to increase the weight by one-third each time.

3. When pulling down, the elbow joint should be opened, not clamped.