1, chest recommendation
Press the chest with a belt to exercise the chest muscles, shoulder muscles and triceps. Starting posture: Choose a chair with a back wider than the shoulder width. When sitting down, wrap the belt around the back of the chair according to the shoulder height (or fix it with a fixing device), keep the back straight, sink your shoulders, hold your head up and hold your chest out, and put both ends of the belt on both sides of your chest with both hands. Step 1: straighten your arms forward to chest height and relax your elbows. This action lasts for 2 seconds, pausing 1 second. Step 2: It takes 4 seconds to return to the starting position.
You can also increase the difficulty by changing the action. Please hold the belt in your partner's hands, and the distance between them is greater than your shoulder width. Lie on your back on the stool and practice with dumbbells. Let your partner exert artificial resistance on your hands.
2. Butterfly breast enhancement
Exercise chest muscles with a butterfly chest-expanding belt. Starting posture: sit on the ground with your left leg straight, your right leg bent, and your right foot attached to your left thigh. Hold the handles at both ends of the strap with both hands, wrap the left end of the strap around your left foot to follow, and adjust the position of the strap so that the remaining strap on the left hand side is 1/3 of the total length.
Keep your back straight, raise your head, press your shoulders back, put your right hand on the ground, close to your right knee, straighten your left arm, bend your elbow slightly, and lift it forward to chest height. Step 1: Without bending your elbow, slowly extend your left forearm through your chest. This action takes 2 seconds and pauses for 3 seconds. Step 2: Take 4 seconds to return to the starting position. Note that the body and buttocks should remain motionless during this process.
This action can be made more difficult by some changes, such as fixing the belt on a static object at the same height as the chest, or standing or kneeling, or lying on a stool and practicing with dumbbells.
3. elastic belt push-ups
Frame the resistance band on your hand and put it on your back so that it straddles your back and passes through your shoulder blades. From your kneeling position, push forward and fall to the ground. Be careful not to shake your body from side to side, or you will fall to the ground. Place the resistance band as close as possible to the palm root, and clamp the resistance band between the hand and the ground when descending to the ground; Kneel up after doing push-ups until you are exhausted, continue to push the resistance band to the front of your body and try your best to fully stretch.
4, elastic belt clip chest
Before doing this, we have to bypass a pillar in elastic belt, and then grab both ends of elastic belt to do chest clamping. Pay attention to three points when doing it. The first point is that your shoulders must sink. If you shrug your shoulders, you will find that your chest muscles will not tighten at all, which will reduce the effect of crazy exercise.
Secondly, you must hold your chest out, so that you can better isolate the pectoral muscles, and you can also better clamp the pectoral muscles through your arms to achieve the best effect of clamping the chest. The third point to note is that the elbow angle is fixed. When clamping the chest, the arm is just a lever, and the arm does not always exert its strength. All it has to do is provide a force point for the chest muscle to do the action. Keeping the included angle fixed can reduce the participation of two or three heads.
5, oblique chest push
Push the chest obliquely with the belt to exercise the chest and shoulder muscles. First, hold both ends of the belt with both hands, stand on the belt with your right foot, stand 0.6 meters in front of the belt with your left foot through the belt, palm up, and raise your hands to shoulder height. Then, stretch your arms up and forward, and put your hands in front of your body and above your forehead. This action lasts for 2 seconds, pausing 1 second. Finally return to the starting position. In order to provide more resistance to exercise, you can use another tube and step on it with your front foot. If you want to reduce the resistance, you can also fix the pipe on a stationary object at waist height and cross 0.6 meters forward for the above exercise.
6, low bird movement
Use a light resistance belt, step on the belt with your foot as the anchor point, and the distance between your hands is slightly wider than that of the hip grab belt, then drive it upward and squeeze it into the middle of your body. Pay attention to chin up and chest up, and don't hunch over, otherwise the exercise tension will be transferred to your biceps and deltoid muscles.