For a man to form a beautiful muscular body, ordinary physical activity may not be enough. There are special exercises for the development of certain muscle groups, for example, the chest.
Instructions
Step 1
Start eating right. A large amount of protein in the diet is very important for muscle development. They can be obtained from meat, poultry, eggs, as well as from legumes. One should not forget about fats, preferring vegetable oils, especially olive oil. You can also add special sports nutrition to your diet - bars and protein shakes.
Step 2
If you go to the gym regularly, consult with a trainer or instructor. He will be able to advise you on how to optimally organize your physical activity. It largely depends on the state of your muscles at the time you start training. If you are new to weightlifting, you should start with lightweight training to avoid injury.
Step 3
When practicing on your own, make your own exercise program. Include some required exercises in it. Start your session with a warm-up cardio exercise. This could be a treadmill or exercise bike. However, the load should not be excessive. To avoid this, watch your heart rate - it should not deviate greatly from your norm in a calm state.
Step 4
Begin your strength training session with the bench press. If this is your first experience of such exercises, choose the lightest weight possible. Build it up gradually. In the event that you are pushing the barbell to the limit of your ability, ask a training partner or instructor to insure you to avoid injury. Press at least 20 times per set. After a short rest, the exercise can be repeated.
Step 5
Do push-ups with your arms wide apart. This will help to tighten not only the biceps, but also the muscles of the chest.
Step 6
Complete your exercise routine with a flattening machine. Keep your back straight during this exercise to avoid putting undue stress on your spine.
