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  The chest muscle is a very large muscle group, which occupies a very large area in the upper limbs, and is also a very important muscle group. Many men like to exercise their pectoral muscles, but many people have exercised for a long time and still can’t get beautiful pectoral muscles. Why? Today, let me explain to everyone, look at the common misunderstandings when exercising pectoral muscles, and then look at how to exercise pectoral muscles.

  1. Common misunderstandings when exercising pectoral muscles

  (1) Do not practice the middle seam

  When doing chest exercises, many men will selectively ignore the midstitch and only train the pectoralis major with the largest area. This is a serious mistake. Whether the chest muscles are good or not depends to a large extent on the middle seam in the middle of the chest. There is a narrow gap between the two pectoralis major muscles. This gap is called the center gap. If we insist on exercising the center gap, the chest muscles will look very stylish. If we don’t practice the center gap, the chest muscles will hardly appear. With beautiful lines, the outline will be very blurred.

  (2) Do not lose weight, practice directly

  There are also some men who have a relatively high physique rate. They directly participate in muscle-building training without reducing fat and losing weight during fitness. This is a very serious mistake. Muscle and fat are two incompatible enemies. Muscle will burn a part of fat, and fat will cover up muscle lines and affect muscle force during exercise. Therefore, we must first lower fat and then gain muscle.

  2. Exercise plan to exercise pectoral muscles

  (1) Perform appropriate anaerobic exercise

  To develop beautiful chest muscles, we must perform proper anaerobic exercise. Some people only use dumbbell flying when doing chest exercises. This is a very serious mistake. Lazy people are not eligible for fitness. I suggest that you always maintain a good attitude of learning new sports during the fitness period. Here I have prepared some points that you need to pay attention to when exercising your pectoral muscles. Let us learn together!

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  (1) Not only exercise the pectoralis major, but also exercise the midstitch

  (2) Do not exercise pectoralis minor muscle through anaerobic exercise

  (3) After the exercise, stretch the chest appropriately

  (4) Adhere to the input of high-density exercise with the number of groups, greater density, and less rest

  (5) It is better to exercise for more than 1 hour at a time, don’t over-exercise

  (2) Maintain high protein intake

  High protein intake will also help us improve the quality of chest muscles. Protein not only helps muscle composition, but also has a good effect on eliminating fatigue after exercise. Here I suggest that you take in protein content according to your body weight. Each kilogram of body weight needs to consume 1.5 to 2 grams of protein. If you are a 65 kilogram person, you need to earn close to 100 grams of protein.

  But this value is only for your reference. Long-term intake of a large amount of pure protein can easily affect our kidney health. So we need to supplement properly, and it is best to supplement through natural foods.

  Concluding remarks: It doesn’t matter if the chest muscles are not good-looking. We can exercise through the methods introduced by this institute. If we persist, we will have very beautiful upper limb lines. I suggest that everyone keep patience and keep exercising. As long as you can persist to the end, you will definitely have a satisfying harvest. Well, not much to say, let us exercise together next!

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  Are you also worried about the fat on your body? Faced with a variety of food and a leisurely life during the epidemic, are you also quietly getting fat? School is approaching, do you also want to quickly lose fat on your body, so that people will see it brightly? If you have any of the above distress, you can try aerobic exercise.

  1. The definition of aerobic exercise

  I believe that many people will have doubts when they see aerobic exercise. They don’t understand what kind of exercise it is. Is it aerobic exercise? In fact, it is not only, including swimming, jogging, cycling and other sports that can fully exchange with oxygen. Since aerobic exercise consumes more fat than anaerobic exercise, most people choose aerobic exercise when they choose to lose weight.

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  2. What are the lightning points of aerobic exercise?

  Sometimes we will find that although we insist on exercising every day, it seems to have no effect. Even if we lose weight for a period of time, we will soon get fat again. So why is there such a problem? In fact, it is often because you stepped on thunder. If we want to lose weight through aerobic exercise, we must pay careful attention to the following issues:

  1. The exercise time must be more than 30 minutes, and it cannot be stopped in the middle.

  2. Pay attention to a light diet, do not overeating, and excessive consumption of high-calorie foods.

  3. Keep exercising every day and don’t be lazy.

  4. Pay attention to the exercise posture. Only standard exercise movements can allow exercise to exert its maximum weight loss effect.

  3, the best choice in aerobic exercise

  Although many exercises such as jogging are collectively referred to as aerobic exercise, the consumption of fat is different for each exercise. For the same exercise time, some exercises can consume more than 500 calories, while others can only consume more than 200 calories. Card, so what are the best choices in aerobic exercise?

  1. Jogging. Jogging is the way most people choose to lose weight. Morning running helps to make the new day full of energy, and night running helps us have a night of high-quality sleep. Besides, jogging is not like running and sweating like fast running and other sports. On the contrary, the company of music and beautiful scenery will make people feel very happy.

  The most important thing is that jogging is an aerobic exercise that consumes the most fat in the same exercise time. Jogging can drive the muscles of the whole body. The main effect is thin legs. If you can keep jogging for 30-60 minutes every day, I believe it is very Soon you can also have a pair of slender legs.

  2. Skipping rope. The biggest advantage of rope skipping is that it occupies a small area and only needs a small open space to exercise. And as your skipping frequency increases, the muscles of the whole body are better mobilized, which can make you lose weight quickly in a short time. If you want to lose weight on your body, skipping rope can be said to be a very good choice. After all, you can consume eight hundred and eighty cards if you insist on jumping for an hour.

  3. Ride a bicycle. The biggest advantage of cycling is that there are a wide range of people of the right age. People of any age group can choose to ride a bicycle if they want to lose weight. After all, sports like running and skipping are not suitable for the elderly. And the fat consumed by cycling for an hour is not much different from skipping rope.

  Conclusion: It is human nature to love beauty. Let us bid farewell to the fat on our body and build a perfect body! I believe that as long as we pay attention to the thunder spots in sports and keep exercising every day, you can also get a perfect body that is eye-catching. Let us work together!