Methods of chest muscle exercise:
Supine compression is one of the most common and effective methods to develop chest muscles. Because of different body postures, bench press can be divided into bench press, upward oblique press and downward oblique press. The main instruments used in bench press are barbells and dumbbells. To do barbell bench press, it is best to have a bench press frame that accepts bars.
There are three different ways to hold barbell bench press: the distance between hands is less than shoulder width; The distance between hands is shoulder width or slightly wider than the middle grip; The distance between the hands is wider than the shoulders, which is called wide grip distance. Different grip distances make the exercise parts slightly different. Narrow grip helps to develop triceps brachii; The middle grip distance mainly develops in the middle, middle lower part, middle sulcus and part of inferior sulcus of the lateral pectoralis major; The wide grip distance mainly develops the upper part of pectoralis major, the lateral middle-upper part and the toe joint of deltoid muscle.
Schematic diagram of chest muscle anatomy Take supine compression as an example, and the following points should be paid attention to in its preparation: 1. Your feet must be practical; 2. The upper back and buttocks touch the stool surface to make the trunk "bridge"; 3. The crossbar is placed at 1cm above * *. If dumbbells are used, the two hand bells should be parallel to the shoulders, and the dumbbells should be placed on the parallel lines near the outside of the shoulders.
There are also several points to pay attention to in bench pressing: 1. Push the barbell upward with the centripetal contraction of the pectoral muscles; Falling back at a uniform speed makes the working muscles do centrifugal contraction (the effect of exercise is mainly determined by centrifugal contraction and work). 2. In the process of recommendation, the trunk of the body is always fixed on a "bridge"; Take the shoulder as the axis of motion and do work with the chest muscles. 3. When pushing the barbell up, the chest should stand up and the shoulders should sink. When falling back, the big arm moves perpendicular to the trunk and the small arm moves perpendicular to the ground. Don't "shrug your shoulders with your chest", otherwise the exercise effect will be greatly reduced;
Breathing method is to inhale when lifting light weight and exhale when pushing up. If you feel tired after lifting a heavy object or the last few times, when using the straight arm support, you should take two or three breaths, then take half a breath (that is, hold your breath), and let the barbell slowly fall on your chest. When the barbell touches, immediately push the barbell up with the contraction of pectoralis major until your arms are straight, breathe, and then take a deep breath.
When doing the upward oblique bench press, most of them use a wide grip distance and put the bar at the clavicle. When supported by straight arm, the center of barbell should be on the vertical line of shoulder joint. When pushing down, the bar should be placed at the sixth or seventh rib under * * *. When dumbbells are used for up-tilt bench press or down-tilt bench press, the dumbbells are placed outside the chest respectively, and the fists and eyes hold the bell relatively. Beginners must master the center of the dumbbell, don't shake it back and forth, and hold it firmly.
How to train your chest muscles? And the more you practice, the bigger you get. It is necessary to exercise your whole body muscles. You can't just exercise your chest muscles. Therefore, it is necessary to exercise comprehensively to make your whole body muscular and coordinated! First of all, ① Squat jump, 100 times a day, ② Push-ups, ③ Tiptoe jump 200 times, ④ Frog jump 50 times, ⑤ Pull the ligament, at least lower your waist, land your palms, ⑦ Lift your legs high, and ⑧ Sit-ups 100 times, and so on. If you have dumbbells to lift, you can lift them 60 times with one hand, and so on. You can choose three or four dumbbells and do 579 groups every day. When you finish, your key is persistence! Also, eat more beef, drink more milk and drink more bone soup!
People are very thin. Will you get thinner and thinner when you practice chest muscles? No, it will only be healthier.
Will skipping rope hurt the chest muscles? Will the chest muscles jump bigger and bigger? I'm talking about the chest muscles. I'm a boy, and I don't like having too big pectoral muscles. Any muscle is likely to get bigger and bigger until it is exercised. Chest muscle exercises basically rely on chest expansion exercises, such as push-ups and bench presses. Skipping rope basically does not affect chest muscle exercise.
Great gods, why are my chest muscles getting thinner and thinner? 1. I got enough exercise, but protein didn't make up enough!
2. protein has enough exercise, but not enough!
Wide and narrow sleepers alternate! Wide transverse dimension and narrow transverse thickness!
Why do my chest muscles get smaller and smaller as I practice? The premise is that your posture, strength, combination and other issues are correct.
Strengthen nutrition properly, and exercise will shrink if you don't supplement meat.
Eat more foods rich in animal protein, such as egg white and chicken breast.
Appropriate supplement of carbohydrates, coarse grains is appropriate.
Avoid salty, greasy and high-calorie foods, which will prevent you from getting fat.
These are the most superficial and broad. If you want to exercise well, you must dig deep into these things I just said.
Why did you practice your chest muscles for more than half a month, and the more you practice, the bigger you get? Just not strong. What's going on here? It's normal, because after all, it's still a long time of exercise, and the chest muscles will harden. You can consider doing explosive push-ups * * * chest muscles. In fact, the equipment only increases the circumference, and the effect obtained through unarmed training is different. You can consider going to the authoritative fitness website: Goddess Bar to learn and communicate!
Recently, the chest muscles are getting smaller and smaller. Please ask the great god to analyze, just practicing is not enough. The workers on the construction site are practicing every day. I've never seen a big shot, have I? It is necessary to cooperate with a scientific diet and supplement enough protein to grow.
Will facial muscle segment exercise make your face bigger and bigger? Yes, I will. Have you ever seen a man with a hard face? That face tut tut, not bones, but muscles.
When you bite, the occlusal muscles of your cheeks will be exercised. If you often eat chewy things such as bubble gum, your cheeks will become bigger. . .
Why are my chest muscles getting smaller and smaller? Please ask professionals to answer what kind of auxiliary movements the landlord mainly practices. Is it caused by a single action? Does the landlord pay attention to back exercises? Only by expanding the whole muscle group first, and then curing the chest muscles, can it be effective. If you practice your chest alone, you will only focus on your chest muscles, and naturally there will be problems that get smaller and smaller!