2. Stretcher cross-clip chest exercise part: fitness effect of lower pectoralis major and middle pectoralis major: this action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, lower your head and hold your chest, and squeeze the pectoralis major as much as possible at the top of the action. Number of practice groups: 4~6 groups, 20 in each group.
3, butterfly machine flying bird practice site: the middle seam of the pectoral muscle, the straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can be crossed on the chest, and the amplitude is naturally greater than the arm bending action. Hold for 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up". Number of practice groups: 3~5 groups, 8~ 12 in each group.
4. Upper oblique dumbbell pressing practice site: upper part of pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle. Number of practice groups: 3~5 groups, 8~ 12 in each group.
5. Tilt down the dumbbell bench press exercise site: the lower part of pectoralis major. Dumbbells or barbells should be placed on both sides of the bottom rib, not in the middle of pectoralis major, so as to avoid pressure on the shoulder joint. Number of practice groups: 3~5 groups, 8~ 12 in each group.
Extended data:
1, pay attention to chest balance.
Exercising chest muscles is not only to increase the size of chest muscles, but also to pay attention to the balance of chest type. For the exercise of pectoralis major, we need to pay more attention to the exercise of upper chest, because the middle and lower parts of pectoralis major are usually exercised, so it is stronger and stronger, while the upper chest is inherently weak. To improve this problem, it is necessary to pay attention to the recommended action obliquely upward when lying flat and fully exercise the upper chest.
2. Comprehensive and stable exercise
In order to counteract the effect of gravity, let the core muscles exercise with greater intensity than traditional exercise. Typical movements include walking with a suitcase (walking like a strong farmer, but only holding a dumbbell), getting up in a Turkish way, and lifting with uneven weight in various lunges (holding dumbbells with different weights in both hands or on both sides).
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