What are the chest exercise equipment?

Abstract: What are the chest exercise equipment? Want to exercise good-looking chest muscles, in addition to doing push-ups to practice chest muscles, in fact, you can also use some fitness equipment to achieve the goal. What specific equipment can exercise chest muscles? Let's take a look with Bian Xiao. Chest exercise equipment What chest exercise equipment are there?

Butterfly machine

Butterfly swimming machine is a kind of machine used in the gym to practice bird breast clamping. Its main function is to exercise pectoralis major. When using this equipment to exercise chest muscles, novices had better put their backs close to the seat, which is more convenient for exertion. For those who have practiced certain chest muscles, it is best to put the chair at the back when using the equipment, so that not only the chest muscles can be better exercised, but also the abdominal muscles can be exercised.

Precautions for use:

This sport is a strength-based fitness equipment. Do warm-up exercises and exercise your arms and shoulders before fitness, otherwise it will easily cause muscle strain and muscle soreness. Choose a counterweight according to your own strength, you can't force a big counterweight, which is easy to cause muscle strain. You should exercise step by step.

Spring exerciser

Tension bird is also a common instrument for practicing pectoralis major in gym, and can also be used for biceps brachii, triceps brachii and wrist flexor. Compared with the more common dumbbell bird, the stretcher bird can challenge more weight, which makes the effect of exercising chest muscles better.

Precautions for use:

1. Don't wear sharp and valuables when using the stretcher, so as not to affect the movement and cause injury or unnecessary loss.

2. Before using the wire spring tensioner, check whether the hook structure and installation of the wire spring are firm, so as to avoid slipping and injury accidents.

3. The maximum pulling distance of the steel wire spring tensioner is 150 cm, and the pulling force of each spring is about 6 kg. Don't stretch it too long, or it will make the wire spring lose its elasticity.

4. Steel wire springs, steel wire ropes or rubber strip (belts and pipes) that have been stored for a long time shall not be used again if they rust or harden, so as not to break during stretching.

5. Before using the wire spring tensioner or rubber band tensioner, one end of the tensioner should be firmly fixed on other objects to prevent slipping or sudden rebound from causing injury accidents.

6. When using the wire spring stretcher, wear long-sleeved sportswear and sweatpants, and the wire stretcher should not be close to the body to prevent the wire spring from pinching the skin and hair when stretching and contracting.

7. When using the wire spring tensioner, each wire spring must be hooked on the big ring and pulled by hand holding the handle. Don't pull with several big rings, in case the force is too concentrated on the wire spring ring, which will cause the wire spring to break.

8. After using the tensioner, be sure to wipe off the rubber strip, wire spring and sweat on the handle or handle. Rub some lubricating oil on the wire spring, heavy hammer wire rope, pulley and lever shaft every once in a while to prevent rust.

9. After the action is completed, it is necessary to use muscle strength to control the slow recovery of the spring, the pimp or the heavy hammer, which can not only avoid the collision and overlap of the spring, the pimp or the heavy hammer wire rope, but also give full play to the unique advantages of the tensioner's "retreat" movement, so that the muscles can be stimulated to the maximum extent and the best sports effect can be obtained.

10. Before using the pulley weight tensioner, it is necessary to check the firmness of the tensioner. Don't pull the tensioner of pulley weight, but push it when it is picked up, in case of injury accidents caused by equipment failure and scattering. It is necessary to check whether the bolts of the pulley weight tensioner are inserted in place, whether the screws are loose and fall off, whether the wire rope is firm, and whether the grip and pulley are installed firmly, so as to prevent problems before they happen.

1 1. In the process of using the stretcher, we should develop the good habit of using protective articles such as palm guards, grip belts, half-finger gloves, knee pads, belts and wrist guards.

Physical therapy ball

You can use the fitness ball to do oblique push-ups, put your feet on the fitness ball and do push-ups with your hands, which can exercise your chest muscles well.

Precautions for use:

1. Beginners, people with heavy weight and poor balance should choose soft balls. The contact surface between the ball and the body is large, which can increase stability.

2. If the exercise space is limited, or it is only used in small areas such as offices, bedrooms and bedside, the hardness of the sphere can be ignored.

3. Exercise the fitness ball step by step. You can put the Swiss ball in a narrow space, such as against the wall or beside the bed, to reduce its rolling. Practice starts from a simple sitting position, gradually upgrades to a supine or prone position, presses the back or abdomen on the ball, and then does other actions.

parallel bars

Using parallel bars to support parallel bars requires upper body muscles and core muscles to stabilize the body, which can stimulate chest muscles and triceps at the same time. Especially when the body leans forward and the elbow is 45 degrees outward, it has a stronger stimulating effect on the chest muscles.

Precautions for use:

1. Choosing an action should not only consider the strength of each muscle group, the flexibility and flexibility of joints, but also combine different postures such as upper limbs, lower limbs and trunk to practice alternately. For weak muscle groups, we should increase the intensity of exercise.

2. According to the structure of movements, the density, intensity and difficulty of exercises should adhere to the principle of gradual progress from small to large, from less to more, and from simple to complex.

3. Swing movements and static movements of combined exercises are alternately matched with each other, and dynamic movements are the main ones.

4. In case of accidental miss, the protector should take protective measures in time to get out of danger and maintain the safety of practice. Practitioners can also take self-protection methods such as bending arms, rolling and squatting to slow down the impact on the ground.

dumbbell

Practice chest muscles with dumbbells, do dumbbell flying birds, dumbbell bench press and other actions, you can exercise chest muscles. Moreover, compared with barbells, dumbbells need more balance and coordination ability to control weight, and the movement range is also relatively large, which can fully stretch muscles and increase the width of chest muscles.

Precautions for use:

1. Actions must be standard. When exercising, irregular movements can easily cause joint injuries. This is because when practicing with dumbbells, the joint pressure is great, and the movement is slightly deviated, which will cause joint sprain and muscle fiber strain of small muscle groups.

2. The weight must be appropriate. Don't be overweight, overweight dumbbells are easy to strain muscles, but they can't achieve the training effect; Not too light. Dumbbells that are too light can't achieve the purpose of shaping at all. The improvement of strength should not be rushed, but should be gradual.

The number of exercises should be relatively fixed, 2~3 times higher than the fixed value. After a while, you will find that you can lift this weight easily. At this time, you need to replace a heavier dumbbell.

3. Breathing must be reasonable. In strength training, breathing rhythm is coordinated to ensure adequate oxygen supply in the body, thus ensuring the quality of movement. For some special movements, such as dumbbell sit-ups, the breathing mode should also be adjusted accordingly: exhale when sitting up and inhale when lying flat. Everyone should find a suitable breathing method according to their own situation.

barbell

Using barbell to do Smith bench press, flat barbell bench press, upper inclined barbell grip push, lower inclined barbell grip push and other actions can stimulate pectoralis major well and have a good effect on exercising pectoralis major.

Precautions for use:

1. Pay attention to the essentials, be familiar with the exercise methods of each muscle, and exercise scientifically and effectively to achieve the best results.

2. Do what you can, and don't pick up the weight beyond your own strength as soon as you come up, which is easy to strain your muscles.

3. After each dumbbell exercise, pay attention to muscle stretching to avoid unnecessary pain the next day. Master scientific exercise methods to achieve a healthy and perfect figure.

Tension rope

In the practice of tension rope, you can use tension rope to do standing and pushing forward, cross-practice of tension rope, weight-bearing push-ups, strength push-ups and so on. These can exercise the pectoralis major very well.

Precautions for use:

1. Avoid contact between the tension belt and sharp objects or rough surfaces; If damage is found, please avoid using it.

2. The tension belt will only produce resistance when it is tensioned. The longer the unit length is stretched, the greater the resistance. This can be used to adjust the resistance.

3. Both ends of the tension belt should be fixed properly, so as not to hurt the user due to loosening. Hold it at least once to ensure the firmness of the grip.