A * * * has 9 training movements, and each movement is done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Pay attention to practicing the movements of the chest muscles, especially the movements 2, 3, 4 and 5 completed with heavy objects. These movements must be added to the warm-up group before the formal group. You can do 1 group, and each group can do 15-20 times to avoid more injuries.
Action 1 (animation 1, the first half), use rope+handle to clamp the chest, the rope is in the upper-middle position, and the weight used gradually increases, and each group does 12-8 times.
Action 2 (Figure 2, the second half): Push the chest with a fixed device, and choose a fixed device to strengthen the upper chest. The weight used will gradually increase, and each group will do 12-8 times. The later group will choose a larger weight and need the assistance of the partner to complete the set number of times.
Action 3, do bench press with fixed equipment. If your gym doesn't have this equipment, you can use barbell/dumbbell bench press instead, and the method can be the same. The weight used gradually increases and then decreases. The first three groups do it 10-6 times (preferably with the help of a partner), and the last group does it 12- 10 times by reducing a certain weight.
Action 4: Push the chest with a fixed device. This action is also to select a device to strengthen the upper chest. Unlike action 1, this device is equipped with a barbell. The weight used gradually increases and then decreases. The first three groups do it 10-6 times (preferably with the help of a partner), and the last group does it 12- 10 times by reducing a certain weight.
Action 5: Push the chest with a fixing device and choose a device to strengthen the lower chest. If there is no such device, replace it with downward inclined dumbbell/barbell bench press. The method can be the same, and the weight used will gradually increase and then decrease. The first three groups do 10-6 times (preferably with the assistance of a partner), and the last group does 12- 10 times, which has a certain weight loss.
Action 6: Hold the chest with a fixed instrument and complete this action several times. The weight used is gradually increased, and each group does 20- 15 times.
This is an exercise to train the shoulders-
Action 7: Stand and do side lift with dumbbells. This action is completed by a super descending group and consists of three weights. After completing 10 dumbbell side lifts without rest, he will continue to complete 10 dumbbell side lifts-after that, he will continue to complete 10 dumbbell side lifts without rest, and then complete 10 dumbbell side lifts, which is a group 1.
Action 8: Use Smith machine to press the back of the neck when sitting, and the weight used will gradually increase, and each group will do 12-8 times.
Action 9, the body leans on the bird with dumbbells on the inclined fitness chair. Note that there are two forms of this action, but the target of stimulation is the back of deltoid muscle. Do each form alternately for 6-7 times, and the weight used will gradually increase or remain unchanged, and each group will do 15-12 times.