If you go to the gym, you can go to the aerobic training area and warm up on the treadmill according to your own situation.
After the warm-up, you can exercise with dumbbells and pulley equipment.
Dumbbell fly
This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.
Starting posture
Lie on your back on the bench, fists facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.
Action process
Put your hands down to your sides and bend your elbows slightly until you can't lower them any further. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.
Breathing method
Inhale when your arms are apart and exhale when you return.
Pay attention to key points
Don't hold your hand tightly. When you spread your arms apart, you should tighten your back muscles. My mind focuses on the contraction and extension of pectoralis major-the flexion and extension of parallel bars arms;
Brachial muscle of chest,
Triceps,
Deltoid muscle (toe) is dominant,
Practice latissimus dorsi and trapezius.
The general process is as follows: hold the parallel bars with both hands, support your arms on the parallel bars, hold your head up and hold your chest up, the trunk and upper limbs are perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. Call to action:
1. Slow down the speed as much as possible.
2. Don't shake your body at will and keep your balance.
3. Don't swing your body back and forth to complete the action.
The arm flexion and extension of parallel bars is a sport, and different movements require different exercise effects on the main pectoral muscles and triceps brachii.
1. Choice of grip distance: narrow grip stimulates triceps brachii and wide grip stimulates pectoral muscle.
2. Selection of upper body inclination angle (side view): The focus is on the upper body of triceps brachii and the back arch of the body.
Make the arm complete the action behind the body; Focus on chest muscles and lean forward.
3. Angle between the upper arm and the trunk (from the back): The key point is to clamp the triceps brachii directly, and don't go out when lowering.
Zhang, arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them. After you finish, you should pay attention to relaxing muscles and stretching to refuel! I hope my answer will satisfy you! (This answer is personal, please don't copy it. )