Basic methods of pecs exercise
The fullness of your pecs mainly affects your push-out and your inner grip. In addition, if the thorax is full, it has an immeasurable protective effect on the bones and organs under its cover. Below is a list of homicides that have been compiled to share basic methods of chest exercise, which you are welcome to read。
1. Single joint (shoulder) actions
And the birds are the lord. It is easier to focus on target muscles, to capture feelings and practice controls, and local plastics。
Zero-one bird
The upper body lays on a narrow bench, allowing the shoulder to move freely, holding a dumb bell with its hands, stretching its arms straight up, and the elbow slightly reduces the stress of the joint:
- breathe, open your arms, keep your elbows high with your shoulders
- exhale while lifting the dumb bell to its initial position
- one short contraction at the end of the action, so we can concentrate on the upper part of the chest
Do not overburden the practice. This training is an excellent way to exercise the muscles individually and to increase muscle flexibility。
Zero-two, bird on top
(b) laying flat on a stool with an angle of 45-60 degrees, holding a dumb bell with hands, stretching both arms up, or stretching a little elbow to ease the joint stress;
- breathe in, elbows open to elbows and shoulders
- put the dumb bell on when you breathe
Be careful not to overload this exercise. This action is mainly for the exercise of chest muscles (especially the upper part)。
2. Double joint (earlier) movements
It's mostly an initiative. It gives muscle more weight irritation。
03, flat bell
(a) lie flat on the bench, with steady feet, with dumb bells on both hands, with opposite fists, and with arms up;
- inhale, stretch and spin your forearms, and turn your hands to the chest level
- push the bell to the beginning, do not have long contractions on the chest muscles, exhale when the movement is complete
This action is similar to flat-bed push, but the use of dumb bells allows for greater activity in the chest muscles, as well as exercise in the front of the co-worker dibs and deltas。
04. Upside push
(a) upstretching on the shoe (not more than 60 degrees tilted in order to increase the training load of the trigonometric muscle), with small elbows and a dumb bell in hand;
- inhale and lift up to two dumb bells
- breathe when the action is finished
This action is mainly based on the exercise of the upper part of the chest muscle (especially the upper part of the chest muscle) and can also involve it. In addition, it is possible to exercise the front of the delta, gill, ex-saw and chest muscles (the latter two muscles can stabilize the shoulder cheekbones, allowing for upper limbs and medical examination activity)。
(b) motion change: to enhance exercise on the upper part of the chest muscle, the action begins with the holding of a dud bell with the hand and then the tiring of the chest sets the two dud bells against each other。
3. Unequipped
Pushing down, leaning back and forth
05, push
(a) the body lays down, with both arms stretched straight, with hands wide (or slightly wide) with shoulders, and the palm of the hand squared down to the ground, with feet aligned or separated;
- breathe, elbows bring the torso closer to the ground
- to lift your body back to the island and stretch out your arms
This action is a good way of training pectrobs and muscular muscles and can be carried out anywhere and anywhere。
(a) the transformation of the torso angle can alter the exercise area;
- raise your feet and focus on the upper muscles
- lifting the torso can focus on the lower part of the chest
06, backsliding
Hands on the edge of the bench, feet on the other bench, upper body and legs about 90 degrees
- breathe in
- straight arms back to the island. Exhale when it's done
This exercise has been carried out in the front of the triple, chest and delta muscles. Adding loads to the thigh increases the difficulty and intensity of the chain。
First scholars often make "basic" mistakes:
One, shrug。
2. Camelbacks。
3. Harder with your hands。
Four, elbows。
There's been a mistake
1. Feels good with a single joint, only with a single joint, because the weight cannot be increased because only one joint controls stability, which can give a limited amount of muscle stimulation for half a day。
2. When doing double joints, they work hard, practiced only machine or smith for several years, blindly after exhausting their body strength and ignoring the control and concentration of their chest muscles, which is heavier and has limited effect on their chest muscles。
3. To take advantage of the strength and position of their power. It's just...
Big chest points:
One, you have to practice the dumbbell
2. Practice nucleus start: the power of the hand is used only to keep "stabilized" and "assurance" and the power of the force must be carried out using the strength of the chest muscle to drive the upper arm of the shoulder. The hand will naturally be driven, so that it can concentrate on the chest muscle。
Three, when you press hard, you have to contract completely and at the top, to really stimulate muscle. The white point is that the movement is "big," that it is hard, that when the movement is in place, you also find the force of the chest muscles, that's the strength of your chest muscles, that's the strength of your chest。
At the end of the push, you have to keep your chest muscles strong, you have to "continuously hold on" when you're moving, you have to feel muscle pull, you have to "deeply" enough, you have to feel it at the bottom, you have to pull the muscle beams inside your chest muscles, and push it right up。
Five. Low enough body fat to have a nice quadrilateral muscle line。
6. Adequate training intensity and frequency
