How to train chest muscles with bare hands, principles of nutritional supplementation for chest muscle training

For men, training chest muscles is the most common thing they do when exercising. If you want to train chest muscles with your bare hands without using any props, you need to know more about the following methods.

How to train chest muscles with bare hands:

1. Raised push-ups. Preparation: Put your legs up high, 30-50 cm high, with your knees on the ground and your hands on the ground. The specific steps should be about the same.

2. Standard push-up movement. This movement is similar to step 2. Press down and push up, repeat. Do 20 in a set. After completing a set, recover for 30 seconds and then do the second set.

3. Recover for 30 seconds between each set, and do 2 sets of each movement. After 2 sets, stand up and recover for 30 seconds before moving on to the next movement.

4. Kneeling push-up. First, let me talk about the preparation. Put your hands on the ground, knees on the ground, and cross your feet naturally. The distance between your hands should be greater than the width of your shoulders, and do the preparation.

5. The actual movement of the kneeling push-up. Press your body down as much as possible, preferably with your chest close to the ground, and push your body up when you reach the lowest point. Be careful not to do it too fast, and basically complete one beat in 2-3 seconds. One beat means that you press your body down and push it up once.

6. Do 20 push-ups in a set. After one set, recover for 30 seconds. Keep the ready position while recovering, which is the position in step 1, but don't press down. Do the second set after 30 seconds. The steps are the same as the first set. After both sets, stand up and recover for 30 seconds. After 30 seconds, prepare for the next move.

7. Shoulder-width push-ups. The method of this movement is the same as the kneeling distance, except that the distance between the two hands is the same as shoulder width. It is also a set of 20, and recover for 30 seconds after completing a set.

Nutritional supplementation principles for chest muscle training:

1. Continue to supplement nutrition

To supplement the nutrition for muscle training and muscle growth, the first choice is food high in protein. Among foods, beans, peanuts, meat, milk, eggs, fish and shrimp contain higher levels of protein. Among plant foods, the protein contained in rice and flour lacks lysine, while bean protein lacks methionine and cysteine. Therefore, eating mixed foods can complement each other and greatly improve the utilization rate of mixed proteins.

2. Sufficient calories

A certain amount of calories needs to be consumed in the process of pectoral muscle building. If the calorie supply is insufficient, the muscles cannot grow well.

3. Carbohydrates

The main source of energy during chest muscle training is supplied by glycogen. Sufficient carbohydrates can continuously replenish glycogen, and then glycogen continuously provides energy. Sufficient carbohydrates can also prevent muscle breakdown during training.