Question 2: It's a little difficult to practice ribs for male chest muscles. The main thing is to grow meat first, eat more meat and increase food intake. Take protein powder to the gym and exercise in a planned way?
Question 3: How do sparerib women practice their chest muscles? What is the situation of the woman practicing chest muscles?
Question 4: I am thin. Do you want to practice your chest muscles? Will I get thinner and thinner or can't I practice at all? I have friends who have plastic surgery. You should supplement protein, eat some foods with high protein and low fat, and do some targeted exercises, such as push-ups, pull-ups, and it's impossible to do without muscle training. Let's go
Question 5: How to make the "rib chest" plump through exercise? The latissimus dorsi is located outside the waist, back and chest, and the muscular latissimus dorsi is triangular from top to bottom. The latissimus dorsi makes the upper arm adduction and pronation, the trunk pull up, and also removes the ribs, thus assisting the inspiratory muscle.
In addition to latissimus dorsi, there are dorsal muscle, trapezius muscle, rhomboid muscle, teres major, teres minor, infraspinatus and supraspinatus muscle. These muscles are used for scapula, neck and upper arm to ensure normal activities. Here is the action of exercising back muscles.
Pull-ups at the back of the neck are up.
Hands open, palms forward, hold the horizontal bar. The contraction force of the body and latissimus dorsi is pulled up until the horizontal bar touches the back of the neck and stops, then the force of latissimus dorsi controls the body to slowly put down and the arms are completely straight and relaxed. Pull-ups, inhale and exhale.
To exercise thinking, we should focus on exercising latissimus dorsi. The closer the horizontal bar is to the shoulder, the better the exercise effect. However, it is also very difficult to do so. The initial training requirements don't need to be too high, as long as the headrest can touch the bar.
Rowing
Open your legs, straighten your knees, bend your upper body forward, parallel to the ground, and hold the barbell hanging from your front legs on the back of your hand from the same shoulder. The contraction force of latissimus dorsi, the first barbell of the weapon pulls the calf, and then the barbell is bent along the leg to the abdomen, and the muscle tension of latissimus dorsi is suspended. Then the barbell is controlled by the power of latissimus dorsi to slowly fall along the original route, and the bell droops to keep the starting position of the weapon. When you inhale and inhale, your attention is focused on the latissimus dorsi.
This action is to exercise latissimus dorsi. Do the action, lean forward, but without hunchback. You should always keep your chest out and chest out. In practice, latissimus dorsi with wide handle is beneficial to exercise near waist, while latissimus dorsi with narrow handle is beneficial to exercise near shoulder. Standing on a piece of wood or bench with a thickness of more than 20 cm, the barbell _ is low, which can fully lengthen the latissimus dorsi and help to expand the latissimus dorsi.
One-arm rowing
Dumbbell with right (left) hand, standing on a wooden board with a thickness of 15 to 20cm with one leg, kneeling on the bench with left (right) hand, keeping the body balanced, the upper body bending forward, and the right (left) arm naturally drooping. Then lift the dumbbell along the contraction force of the latissimus dorsi muscle on one side of the body, and pause to return to the arm drooping position on an unspecified date. Lift, inhale and exhale.
This action is to increase the thickness of the upper back muscles and exercise the trapezius deep rhomboid muscles. Pay attention to the idea of latissimus dorsi Legs stand on the wood to hold the bell arm and hang it more fully, thus better contracting the waist muscles.
On your prone bench, on the bench surface above the waist, hold down the companion on the upper side of the leg stool, or fix the wide legs. Put your fingers and hands crossed behind your neck, with your upper body leaning forward and your head below the stool. Then, by using the contraction force of sacrospinous muscles on both sides of the spine, the upper body is lifted into an anti-arch shape, paused, and then slowly descended. Inhale when the body is lifted and inhale when the body is bent forward.
Sports thinking should focus on sacrospinous muscle (also known as trunk vertical muscle). Straighten your upper body. In order to increase the intensity of exercise, you can hold a barbell or sandbag in both hands and put it on your head when doing the action.
Question 6: I am thirteen years old and my chest is full of ribs. It looks so ugly. How can I exercise my chest muscles? Haha! At this age, it takes 2-3 years to grow muscles. Usually eat more chickens, ducks, fish, eggs, milk, fruits and vegetables. Exercise for an hour every day, so that you will be tall, muscular and a typical handsome guy, with beautiful women behind you in rows!
Question 7: How to exercise and grow your chest muscles? Please eat more and exercise more.
Question 8: How to practice the middle seam of chest muscle at home? Push-ups are always sitting on the side, but the seam in the middle is still ribs. To solve the problem, we must first have two big muscles on the side.
With these two big muscles, let's talk about the middle seam. At this time, you can improve the seam according to the methods mentioned by other netizens.
According to what you said, "the middle seam is still a rib", now, to be sure, your chest muscles are far from developed, so it is too early to talk about the middle seam.
In other words, you have to practice your chest muscles first, that is, to thicken your chest muscles, and then improve the middle seam through other actions.
The specific standard is that the highest point of your chest is one inch below the armpit. If your highest point is still * * *, forget the middle seam first; If the highest point of the front face is still on the stomach, even the chest muscles are forgotten, lose weight first.
Fitness should follow the objective law of development, slowly and steadily, and can't follow the trend.
Question 9: How can a sparerib man exercise to become a muscular man? Thin people can eat more food rich in protein, and they can jog to warm up. Long-distance running is unnecessary.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is needed for muscle building. You can eat more of these foods for three meals; You can take the method of eating less and eating more meals, and you can't eat too much per meal. The interval between exercise and diet should be 30 minutes to 1 hour, and the absorption after 30 minutes of exercise is better than usual. If it is inconvenient to eat at ordinary times, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first).
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12RM, and each group can make about 8 to 12 dumbbells. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run.
Chest: dumbbell bench press 4 groups
Dumbbell flying bird 4 zu
4 groups of push-ups (20 to 30)
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Wanju 6 zu
Legs: Squat 6 groups.
Jianbuqu 4 zu
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
Back: 4 groups of wide and narrow pull-ups (try to do more than 10) and 4 groups of dumbbell rowing.
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
Abdominal muscles: supine leg lifting group 4.
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii for one day, legs and triceps brachii for the second day, back and shoulders for the third day, and rest for the fourth day. Practice for four days in a cycle.