If be not to have appliance to exercise chest muscle, so push-up is a kind of very good method. Push-up is used in the home bare-handed exercise chest muscle, very convenient, and can pass a variety of push-up mutation, exercise the different share of chest muscle effectively.
1.Do push-up how long can drill a chest muscle
Because individual situation difference is big, how long experienced push-up gives the effect so do not have clear final conclusion.
The factor that affects push-up result is your original basis and the quality that train push-up. The original basis here is the condition that points to the body, general, the person with body tall fat is pure do push-up to give the effect very hard, need collocation spends adipose campaign in great quantities, be like: Have oxygen, HIIT. The time that body fat leads low person to do push-up practice to give chest muscle, abdominal muscle may be faster, if have certain training,the foundation is met faster.
2.Chest muscle is formed
Pectoralis major can be divided go up for chest muscle among edge, chest muscle, the edge below chest muscle, the flank outside chest muscle, these 5 parts are seamed in chest muscle. The growth contrail of general chest muscle is from outside side grows toward inside, the side outside chest muscle is only enough develop to just can let chest muscle inside develop rise
It is difficult that sarcous grows to always have easy sequential, what in resembling abdominal muscle, the easiest practice goes out is to go up the abdomen is same, in chest muscle the flank outside drilling those who give appearance is the most easily, it is next bosoms next (specific it is lower edge channel) . If after this two parts shape, continueing to take exercise again, on one hand outside flank is met to in seam development, on the other hand lower edge channel can develop by next upgrade and finally with on flesh of toe-int of bosom, deltoid group join, can become at that time clement and strong full big tit implement.
3.Pose and place
The individual understands so called push-up to change means to include two fields, one is the hand is apart from wide Or narrow, one is to go up below inclined Or inclined (it is foot and head be absent same horizontal on the sort of) .
(1) the hand is apart from wide Or narrow: Hand piece leave more, the position that stimulates also leans more outside, narrower contrary -- for instance two hands are next to mosaic lozenge completely the sort of, the meeting is right of the bosom in seam stimulation very big, but average person rises very hard to come.
(2) go up below inclined Or inclined: If the foot is taller than the head (for instance the foot is put on the chair, on the bed, the hand is maintained go up) , with respect to meeting comparing more stimulation go to smooth style push-up pectoral upside; Vice versa.
Go up inclined
Below inclined
4.Do push-up to give the note of the effect
(1) behavioral standard is premise
Want push-up practice gives abdominal muscle, chest muscle, the behavioral level when practicing push-up is very important.
(2) get on next slow feeling quickly muscle sends force
When doing push-up, should be to go up quickly to fall slow, find muscle to send the feeling of force, want to have the feeling that can control abdominal muscle of pectoralis major, core.
(3) experienced good foundation adds weight
Do push-up how long can you drill an abdominal muscle, chest muscle? Want to rely on push-up to give training effect, necessary when add weight and not be an amount, of course, when mastering standard push-up movement completely, you just can add weight when doing push-up.
(4) nutrition + rest indispensable
Sarcous grows depend on 3 respects: Training, nutrition, rest. What full amount absorbs during wanting to notice experienced push-up on nutrition is protein, namely fleshy egg legume (every should have suddenly, the 1/4) that holds prandial weight. Still need to sleep everyday full at least 7 hours.
