Exercise site: This action can exercise the whole chest and increase the thickness and width of the pectoral muscles.
Specific actions: adjust the height of the instrument to be flush with the shoulder or chest, hold your chest out and your abdomen thin, your shoulders contract and sink, your body can't leave the baffle, and your feet can't leave the ground. The seat must be full. Hold the instrument firmly with both hands and don't let go. When pushing forward, the pectoral muscles contract, and when pulling back, the pectoral muscles are fully extended. Exercise 3 groups, each group 12~20 times.
Action essentials: the hips are full and the body can't leave the baffle.
Fitness method of rapid muscle gain: standing on the gantry with chest clip.
Exercise site: Exercise the inside of the chest to avoid chest swelling.
Specific actions: stand in the center of the gantry, with your feet naturally open, your knees slightly bent, your body leaning forward and your hips backward. Hold your hands tightly and spread your elbows to your sides. When exerting force, pectoralis major contracts, and when recovering, pectoralis major fully stretches. The action is repeated in 3 groups, each group is about 15 times.
Action essentials: close the pull ring and lean forward slightly; Sit back on your hips; Open your elbows outward, otherwise this action will exercise your shoulders instead of your chest.
The fitness method of rapid muscle growth: upward inclined barbell bench press
Exercise site: Exercise the upper side of the chest, which can avoid and correct sagging of the chest.
Specific actions: Hold the barbell firmly, and the grip distance is generally shoulder width or slightly wider than the shoulder. Chest and abdomen are thin, hips are full, and the waist cannot be arched. Push up from the upper chest position. Repeat the action in 3 groups, each group 15~20 beats.
Action essentials: the waist cannot be arched; Push up from the upper chest position.
The fitness method of rapidly growing muscles: flat barbell bench press
Exercise site: bench press is very common in the gym and can exercise the whole chest.
Specific actions: the grip distance is shoulder-width or shoulder-width, the chest and abdomen are thin, the shoulders shrink and sink, and descend to the front line of the chest to fully stretch the chest. When push-ups, elbows bend slightly. Repeat the action for 3 groups, and each group will do 15~20 times.
Action essentials: the grip distance should not be too narrow or too wide; Don't straighten your arms when lifting.
Fitness method for rapid muscle growth: dumbbells are pushed up and down.
Exercise area: this action can adjust the chest and avoid the size of the chest.
Specific practice: dumbbells are placed in the upper chest position, not in the middle chest or lower chest. When recovering, the elbow must be at a 90-degree angle. When lifting, the chest contracts, and when lowering, the elbow should not exceed the shoulder. The weight should not be too heavy, otherwise it will easily cause shoulder injury. Try to be light to heavy. Repeat the action for 3 groups, each group 15 beat.
Action essentials: chest and thin abdomen, or slightly arched; When you put it down, bend your elbow 90 degrees and don't exceed your shoulders.
Matters needing attention in muscle exercise:
1, with pull-ups as the main exercise.
Don't waste time on countless back exercises. For developed back muscles, even the most common pull-down is not as effective as pull-ups. Try to list pull-ups as the main exercise of your back muscles, and others as supplements.
2. Choose a medium grip distance
The greater the grip strength, the smaller the range of motion, and the poor response of muscles to short-distance movements. Too wide a grip is also easy to cause injury. At the other extreme, the grip moment is too narrow, which will make the muscles of both arms participate more than the muscles of the back. The correct distance is slightly wider than the shoulder.
Step 3 Use a fixing strap
The grip strength of empty hands is usually exhausted before the back muscles are tired, so it is difficult to fully stimulate the back muscles without holding the belt.
Step 4 get close to the bar
Don't swing when doing pull-ups, because extra movements will interfere with the exertion of muscles and affect the training effect. It is best for the chin to touch the bar every time it is pulled up, but it doesn't have to exceed the bar, otherwise it will stop the action. Pay attention to controlling the strength of the action route, touch the pole with your chin, and then descend to your arm in a controlled way.
5. Increase the total amount of exercise.
Because pull-ups only overcome your own weight, you can't change the amount of exercise by adjusting the resistance. To increase the number of groups and the total number of times, we can only reduce the number of times in each group appropriately. For example, you can only complete two groups at most, each group has 10 times, then you can do six groups six times, and the total amount has increased a lot.
6. If necessary, start with booster.
It is difficult for some weak ladies or heavier people to complete a pull-up alone. In order to help them improve their basic strength, a pull-up device can be used at first. But remember that your goal is to finish the action by yourself, and you can't be lazy because of the help of the equipment.
7. Try to increase the range of motion.
Whether doing pull-ups or other back exercises, you must do the movements well and stick to the top. You can't practice V-back with small moves, because the stimulation is not enough.
8. Pull between groups
Adding stretching exercise to the short break between groups has obvious effect, but remember not to overdo it. You should usually do stretching exercises between the last few exercises.
9. Don't be afraid to do it many times.
Like quadriceps femoris, dorsal muscles are a large group of muscles. They respond well to repeated exercises and can bear heavy loads. However, it is necessary to avoid practicing many times each time, which may lead to overtraining. If your back muscles are sore and you react strongly after heavy exercise training, it means that you have too much exercise and need more rest.
10, don't rely on the weightlifting belt.
There are several back exercises that require a belt, such as bending over and pull-ups. This is a good action to increase the width and thickness of back muscles. But sometimes the support of the belt to the muscles will reduce the practice effect, and may also hinder the movement of the hip joint at a certain angle. If the action is correct, in fact, no extra support is usually needed. Forming habits will increase the chance of back muscle injury.