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This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,594 times.
Are your breasts big and muscular enough to impress everyone at the gym or the beach? By increasing the intensity of your workouts, eating more calories to fuel your workout, and doing chest exercises, you can build chest muscles in just a few weeks. Whether you want to be a bodybuilder or just want to improve your fitness, a large and firm chest will be an attractive physical beauty.
Steps
Focus on muscle development
- This type of workout requires perfect technique. “Raise weight fast, lower weight slowly” is the most effective way to build muscle. In English, the term concentric refers to the process of lifting weights (contraction) and eccentric refers to the process of lowering weight (stretching). With the bench press, lifting the weights up is concentric and lowering the weights is eccentric. With chest presses, when the arms are closed, it is concentric, and when extended to the sides, it is eccentric.
- Determine how much weight you need to lift by experimenting with different weights until you find a weight you can lift about 10 reps. If you can only lift about 6 reps, the weight is too heavy. If you can lift 15 reps, the weight is too light.
- You should work with a trainer if you are just starting out with weightlifting. Remember not to overexert yourself to avoid injury.
- If cardio gets in the way of your workout, change your priorities by doing weights first and cardio later.
Exercises for chest muscles
- Get someone to watch. If the weight is so heavy that you can’t lift the weight halfway through, then you need someone to help hold the bar. Make sure the person is strong enough to catch the weight as it is falling.
- Choose a weight that you can lift 7-10 reps.
- Lie on your back on the couch. Hold the dumbbell in both hands with your hands slightly wider than your shoulders.
- Slowly lower the bar until it touches your chest. Then, raise the weights back to the starting position.
- Repeat 5-7 reps or until you have no more lift.
- Rest for a while and do 2 more sets.
- If you can do 10 easy reps, increase the weight.
- Lie on your back and hold a dumbbell in each hand, or hold the cable ends in both hands.
- Straighten your arms out in front of you.
- Keep your arms straight and slowly lower the dumbbells to your sides.
- Return to the starting position.
- Repeat three sets, 10-12 reps each.
- Increase the weight when you can do 12 easy reps.
- For example, after doing 10 reps on the bench, you immediately do chest presses with dumbbells and do as many reps as you can. Or you can do push-ups right after lying on the bench.
- Do at least 10 reps lying on a bench press or chest press. Immediately lose 5 kg and still do that exercise until exhausted. Lose another 5 kg and continue doing that exercise until you can.
- Place your hands shoulder-width apart, shoulder-width apart, or close together.
- Place your feet on the bench and do downward push-ups, or feet on the floor and hands on the chair to do upward push-ups.
- Do your best for each set.
- Raise your body between the bars or chairs with both hands, then bend your elbows to lower your body until you feel a stretch in your chest muscles.
- Return to the original position and repeat.
- To increase efficiency, tie a dumbbell plate around your waist or tie a dumbbell between your ankles or knees while performing the exercise.
Eat to get bigger muscles
- Eat a balanced diet with whole grains, protein (meat, fish, eggs, tofu, etc.), fruits, vegetables and fiber.
- Avoid sugary drinks and desserts, fast foods, meats high in nitrates and hormones, and junk foods high in salt.
- If you are thin and want to grow bigger muscles, increase the portion size. If you have excess fat and want to get rid of it, control your portion sizes.
- Eat a healthy meal about an hour before your workout. Choose sources of healthy carbohydrates like quinoa, beans, and brown rice, along with some protein.
- Eat an extra meal after your workout to help your muscles recover and grow bigger.
Advice
- Adjust the chair to slope up or down when lying on the bench to work the chest muscles at different angles.
- Warm up before each workout by stretching and performing 1 set with light weights to avoid muscle strain.
- Consult your doctor before starting any exercise program.
- Breathe properly while lifting weights. You should breathe out when lifting weights and inhale in when lowering weights. The general rule is to exhale on exertion — that is, when pulling or pushing weights.
This article was co-written by Monica Morris. Monia Morris is an ACE (American Council on Exercise) certified personal trainer based in the San Francisco Bay Area. With over 15 years of fitness coaching experience, Monica started her career as a fitness trainer and was ACE certified in 2017. Her sessions emphasize warm-up, post-workout cooling, and stretch techniques. .
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,594 times.
Are your breasts big and muscular enough to impress everyone at the gym or the beach? By increasing the intensity of your workouts, eating more calories to fuel your workout, and doing chest exercises, you can build chest muscles in just a few weeks. Whether you want to be a bodybuilder or just want to improve your fitness, a large and firm chest will be an attractive physical beauty.
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