If you want to improve your personal charm index and image value and make your figure tall and straight, you can't ignore carving our chest muscles. Chest muscle exercise needs long-term persistence and a certain degree of training. After the baptism of time, we can develop a well-defined chest muscle shape.
It takes time to exercise your chest muscles, but it doesn't mean you are eager to achieve success. Exercise should be down to earth. Make and stick to your own fitness plan, and plan your own training volume and degree. When you persist for a month or two, you will find that your body is getting stronger and stronger, and your muscles are beginning to protrude, and eventually you will get the results you want.
For chest muscle exercise, we also need to pay attention to the fact that the chest muscle occupies a relatively large area, and we need to stimulate each muscle from different angles. Therefore, today's training plan will adopt the method of clamping chest, inclining up and down, and exercise each cluster of chest muscles from all directions. Auxiliary equipment are mainly tensioners, butterfly swimmers, barbells, etc. Weight training is very useful for stimulating chest muscles.
The first action: the stretcher bearer clamps the chest.
Do 3-4 groups, each group 15 times. This action can pull the pectoral muscles apart, and stretch the pectoral muscles as fully as possible when doing chest clips. Many people do this action incompletely, so we should put the chest pliers back a little when practicing.
The second action: tilt the dumbbell upward and press it.
Do 3-4 groups, each group 10 times. This is an important movement in chest training. If your upper chest is weak, then this action is very suitable for you. Can fully stimulate the upper edge of the pectoral muscle.
The third action: sitting posture equipment pushes the chest
Do 3-4 groups, each group 10 times. To push the chest with sitting posture equipment, you need to constantly change the posture of your hands, first along the horizontal direction, and then quickly switch to the vertical direction, so that you can practice yourself to exhaustion and let blood flow into the pectoralis major muscle.
The fourth action: butterfly machine clips the chest
Do 3-4 groups, each group 10- 12 times. You can choose to stand or sit, and it doesn't matter much. Straighten your back, without relying on other external forces, but through the pectoralis major muscle. At the same time, we need to isolate the pectoral muscles. You can stay for about 2 seconds when adduction, and then fully tighten the chest muscles.
The fifth action: tilt the barbell downward and press it horizontally.
Do 3-4 groups, each group 10 times. The biggest advantage of this action is that it can stimulate the whole chest muscle. Hold the barbell on your chest, slowly lower it close to your chest, and then rely on the strength of your chest muscles to push the barbell to its original position. The descending speed is slower than the ascending speed.