Your pecs work out
What's the pecs training method? Men want to be able to have perfect pecs, so it makes people feel better, so how should they exercise? The following is a small piece on how you share your pecs exercise and you are welcome to read it。
I. Flat-bedded dubbed birds
On the bench, 20-25 cm wide, with the bell in your hands, the horns with a small arm and a large arm of about 135 degrees, do not pull the neck out of the stool for help。
Attention is focused on the sutures of the chest, which are controlled by the tension of the chest muscles, while the sound bells are fully inhaled and the breasts are fully in place. The lifting is carried by the contraction of the chest muscle, which drives the arms up until the bell strikes, so as to avoid excessive shoulder involvement in force. In order to be more accurate, imagine holding a big beer bucket。
The whole arm should be rounded, with a slight incisor, and rounded, except for a 135. If the arm is strained and rigidly tied to the bell, it is easy to use the shoulder as a starting point, although it appears to be an effort to act as a flying bird, in fact as a “fashion”, mainly in the front of the shoulder delta, with little effect on the stitches in the chest。
In order to fully hold the pecosmus fibre, the weight used should also be moderate and appropriate for 8-15 times/group. The first group should be about 15, followed by three groups of 10-12, and the last group could be reduced to eight, with a total of about five. Bird practice is different from push, which can reduce the number of pushes to one to three after multiple groups of training and remains effective. Flying birds are required to accumulate mid-suture muscles by a certain number of times, with excessive loads affecting both the size of the movement, the effect of stretching, and the vulnerability to injury to the elbows (the six-time occupational athletes are also rarely used and support is difficult and dangerous)。
Some people in training like to grab a neck and lift their heads off the bench. It's a very bad habit. Headings are bound to act on their shoulders, to the detriment of inhaling and breast-building. The kernel is largely shoulder-to-back, with little exercise on the chest. In order to correct this error, the weight can be reduced, the number set at around 12, and the correct force mode is deliberately experienced, which is then gradually increased after the action has been shaped。
Ii. Butterfly machine with chest
The advantage of a butterfly machine with a chest is that the tension attached to the chest muscles is constant and not subject to changes in the position of the arm. As a result of the "bridge" action and the laceration of the elbow, the movement can be larger and safer. Not only is the middle and lower chest stitches (the main stimuli of the flat bell flying bird), they have a strong irritant effect on the entire chest, but they can be focused on the upper part of the chest by changing the handle。
The right move is to sit on the bench, shake hands and bend elbows to the slab. The height of the seat may be adjusted if it is perceived to be high or low. The movement range can be adjusted by the perforation of the half-month plate on both sides of the upper side. Take the bridge, that is, just stick the top back on the board. When they are opened, they are fully inhaled, chest-ups, shoulder-to-shouldered and backward, with full focus on chest stitches. Through control, the chest muscles are fully extended. In the case of mirror exercises, care should be taken to observe the stretching of the chest muscle so as to allow for better focus. When you close your elbows, the slabs should touch each other and make a slight pause, with a peak contraction of 1-2 seconds. It's more laborious than a dumb bell. The loss of tension can only be compensated by trying to tighten the chest muscles, or by being separated at a small distance (which does not range from arms to body levels vertically). The number of times is 8-15。
In order to stimulate the upper breast stitches, change the handle: the arms are stretched flat and straight, the fists forward, and the wrists or small arms (defined by the length of the arm) are applied to the slabs. Since arms can be staggered, the movement is also large. This move is characterized by the “stand” of both sides of the pecs by full pressure on the chest, which is, of course, the result that we really want. Make 3-5 groups, 8-15 times each。
Iii. Stake current flower
Stand in the middle of a stretcher, adjust the length of the lasso, and hand-held hoof-stool for breast-laying. This is a man's pecs exercise。
The correct approach is to lean forward, open with control action, and close together with maximum pressure on the chest, with a slight pause and constriction. In order to pull up a larger weight, some people are pouring up in front of their bodies, so that the chest move becomes a flying bird on the ground, so that the motion that stimulates the chest suture becomes a trigonometry. The main point of this move is that the muscles of the chest are stretched more fully and squeezed as much as possible, and the weight is secondary。
Although it is generally required that hands be touched and separated, cross-action is in fact more effective。
There are two options to cross, one with the left hand on top and the next with the right hand on top, so that the right and right hand positions within the group change equally. The other is always left hand up, and the next is always right hand up. Because cross-actions are much larger than the touch of the hands, the squeeze on the chest is better and more stimulating。
It is important to note that this action appears to be “living” because of its length, which is not easy to control, so do not stretch low weights to avoid shoulder injury. It's also usually done 3-5 groups, 8-15 times each。
Iv. Top slant bell flying birds
Training design for upper chest stitches, split between dumbbell flybirds and tractor flybirds。
The mime bell should have a stool with a 30-degree inclination, which would have caused a loss of tension that should have been added to the chest muscle. The decentralization is focused on the upper chest sutures, the control of the dud bells by the stretching of the pecs-fibre, the active inhalation, and the chest. When you're up, your arms are tied together with a pecs condensation. Because of the semi-suspensive state of the arm, which makes it more difficult to control, the training should focus on understanding the stretching of the pecosmus fibres, completing the 3-5 groups 8-15 times. Do not force weight, otherwise the shoulder is overstretched, deforming the whole movement。
The tilted flyer on the puller will simply place the 30-degree stool in the middle of the cross-strike, and will be able to practice by placing the chain with the button on the slide button on both sides, adjusting the length of the chain and the position of the stool. The advantage of the puller is that the tension attached to the chest muscle is constant, and it is not the case that the tilted bird is diverted by an inclination. It would be preferable for the first group to use around 50 per cent of the maximum load as a warm-up, to feel and determine the path of movement in order to avoid the premature adjustment of muscle joints. It is also generally done in groups 3-5, with a number of 8-15 times, with the same technical requirements as the mime bells, with emphasis on the stretching of the chest muscles, and tension against loads。
These are the technical requirements for bird action for chest stitches, with two additional special features for practical training, one for narrow brakes and the other for big weight liftings。
The pressure of the narrow brake is generally arranged at the end of the bird's practice or in the middle, using a “v” shape or a rope, weighing 6-8 times (after a group of heights warmed up), down to the bottom to hold the load to its full strength and tighten the chest muscles. At this time, the chest muscles are fully bloated, the pressure on the chest stitches is unique and the chest profile is reinforced。
The advantage of a narrow barbell is that the weight is much larger than that of a dumb bell and a puller, which can be reduced to about six times. Although limited, it is much more intense. The distance between hands is 2 to 3 fists wide for trainers, with a much larger pair of chest muscles irritated on both sides, and loss of exercise value for stitches in the chest muscles。
It is better to have some shape moves in the process of sutures in the chest muscles, such as crab-shaped chest formations, cross-crowding, etc., which are well supported by plastics sutures in the chest muscles。
