How do men build chest muscles? Recommended four effective methods

　　believe male Everyone wants to have solid chest muscles, so here are the 4 most effective, classic, and fastest chest muscles selected for you. exercise Action, I wish you will have your own muscle coat as soon as possible. Let’s take a look.

　　1. Parallel bar arm flexion and extension:

　　As a chest warm-up, focus on building the lower chest. Key points of the movement: Clamp your elbows, lean your upper body forward, tuck your chin in, and hold your chest slightly. Maintain this posture whether starting or ending. Do not place the bottom of the movement too low to avoid putting too much pressure on the shoulder joints.

　　2. Barbell bench press:

　　Builds the entire bust circumference. Different grip distances have different stimulation points. Slightly narrower than shoulder-width to exercise the middle pectoralis major, shoulder-width to exercise the entire pectoral muscles, slightly wider than shoulder-to-shoulder to exercise the outer pec muscles, and wider than shoulder-width to focus on the rear deltoid muscles.

　　3. Position of feet:

　　Spread your legs at a 45-degree angle and place them flat on the ground for strong support. You have to put your feet on the bench, which will cause poor stability. You need to share part of your strength to control the stability of the core muscles, so you cannot use your maximum strength to exercise your chest muscles. Key point: Don’t lift your hips and waist off the stool.

　　4. Incline dumbbell press:

　　Exercise the upper pectoralis major muscles. The advantage of dumbbells over barbells is that there are no horizontal bar restrictions, which can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. Do this exercise first because free weights require a lot of effort. The angle of the inclined board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the front deltoid muscles will be greater, which will affect the strength of the chest muscles.

　　Men's fitness precautions

　　1. Exercise cramps, pay attention to supplement calcium and magnesium

　　The symptoms of leg cramps after exercise do not mean that your exercise is overloaded, but that it is caused by insufficient nutrition. The main role of calcium and magnesium synergistically in the human body is to participate in nerve Muscle conduction and physical exercise can easily cause calcium and magnesium deficiency in the human body, which in turn blocks neuromuscular conduction and causes cramps in the legs and feet.

　　The daily calcium requirement for adult men is 1,000 to 1,800 mg. The daily dietary recommendation for magnesium is 350 mg. There are sufficient sources of calcium, among which milk is a good choice. Magnesium contained in green leafy foods is the easiest to absorb. Rich and high-quality magnesium can also be found in nuts and seafood.

　　2. Sweat profusely and be careful of dehydration

　　Men need water more than women. For men, the water required in muscles is more than three times higher than in fat. In men’s bodies, muscles account for about 40%. In ordinary people, female In the body, muscles only account for a little more than 20%.

　　Water also lubricates joints, regulates body temperature and dissolves and transports nutrients into the body. The average man needs about two liters of water every day, and men who exercise will consume double the amount of water.

　　3. During training, chromium should be supplemented in time

　　Chromium is an essential mineral for maintaining life. It can lower cholesterol in the human body, increase endurance, increase muscle growth, and oxidize fat. high quality Grape And raisins have the reputation of natural "chromium library". An average man can provide enough chromium by eating a bunch of grapes every day, but men who participate in fitness exercises need double this.