Therefore, fitness and bodybuilding must carry out shaping training. At the same time, muscle enhancement also needs balanced and systematic muscle enhancement, and it is not biased towards training a certain part, so it is easy to make the whole body's muscles and body proportions lose balance, and it also loses the significance of shaping and bodybuilding. This group of training exercises arranged for you today can effectively help trainers avoid this uncoordinated proportion of muscles in various parts, and plastic training plays an important role in fitness training.
Bodybuilders should not be ignored. In addition to the necessary muscle building training, you should also carry out regular shaping training, so that your muscles will be more beautiful and more beautiful, and this time you will arrange the chest muscles for training on a training day, which will comprehensively improve the coordination between the chest muscles and the arms and enhance the training safety.
There are many training options for pectoral muscles, mainly plastic training for the chest, and fewer training options for triceps brachii. Plastic triceps brachii can make the arm more sexy, firm and powerful, and triceps brachii is very helpful for chest muscle training. You may not be able to do push-ups with your own weight at first, or your chest push strength is poor. You can completely strengthen the triceps brachii to gradually increase your strength, so that you can complete self-weight push-ups or improve your chest push strength.
The following six exercises for building pectoral muscles and triceps brachii should be divided into 3-4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1 (chest training action), using body weight to do push-ups, can be divided into four groups to complete 50 push-ups, with a short rest, such as 10 second-15 second. If you can't complete the push-ups in the form of figure 1 by weight, you can complete the push-ups in the same action form as figure 2. One * * * makes 50, which can be divided into X groups according to your own situation.
Action 2 (chest training), on the flat fitness chair, do bench press with dumbbells+birds are superior. This action is to alternately do dumbbell bench press and then dumbbell bird. The weight used is gradually increased or unchanged, and each group does 10 times. The weight selection is completely controllable.
Action 3 (chest action), using Smith machine to do flat bench press, the weight used is gradually increasing or constant, each group does 10 times, and the weight selection is completely controllable.
Action 4 (chest training action), do narrow push-ups with barbell pieces and use barbell pieces with both hands, which is very good for practicing chest seams. The weight used is gradually increased or unchanged, and each group does 10 times, and the weight selection is completely controllable.
Action 5 (the action of training triceps brachii), using body weight+Smith stick to do arm flexion and extension, you can choose to put your feet on the fitness chair or on the ground (and reduce the height of Smith stick) to complete this action. The weight used is gradually increasing or constant, and each group does 15- 12 times.
Action 6 (the action of training triceps brachii), do the flexion and extension of triceps brachii with rope+handle. If your triceps are exhausted when doing this action, you can use one hand to help the other person complete the action like a dynamic diagram demonstration. If it is not used up, you only need to complete the action from one side alone, and the weight used will gradually increase or remain unchanged, and each group (each side) will do 15.