If you want to be quick and effective, you must go to the gym to practice.
1, barbell supine press
Key exercise parts: pectoralis major, deltoid and triceps brachii. Most bodybuilding champions think that the back grip recommendation
The best action to exercise the upper body. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Raise your palm.
Hold the barbell in your hand, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest. C. Action process: do two straights.
Stretch your arms to both sides, bend your arms slowly, and the barbell falls vertically until it touches your chest (about above the nipple line).
)。 Then push it to the open position and sit down. D. training points: don't arch your back and hips or hold your breath, it will
It is dangerous to lose control of your muscles.
2, dumbbell bench press
Key exercise parts: pectoralis major, deltoid and triceps brachii. B. Starting posture: Lie on your back on a flat bench with your feet flat.
Step on the ground. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides and slowly bend the arms.
Dumbbells fall vertically, push up when they reach the lowest point, and exhale when they push up. And then pushed upward to the open position,
Sit down again. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.
3. Dumbbell bird in prone position
Key exercise parts: pectoralis major and deltoid. B. Starting posture: Lie on your back on a flat bench with dumbbells in your palms.
Heart to heart, push up until your arms are straight and supported above your chest. C. Action process: two hand-held dumbbells fall to both sides in parallel,
Elbow slightly flexes, dumbbells fall to both sides of chest, muscles feel fully stretched, and upper arms fall below shoulder water.
Flexible flat cable. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. Training points: If dumbbells
When you fall to both sides, if your arms are straight, it is difficult for your chest muscles to feel stretched and contracted.
4. Tilt the barbell upward and press it horizontally
Key exercise parts: the upper part of pectoralis major, followed by deltoid toe and triceps brachii. B. Starting position: supine position at the upper oblique angle
On a bench at 35-45 degrees. C. Action process: the distance between the hands is slightly wider than the shoulders, and the arms are straight to support the barbell.
The upper part of the shoulder. Inhale when you put it down above the chest (near the clavicle). When the rod touches the chest, it is pushed up.
Exhale while doing push-ups. D. Training points: Generally, a wide grip is adopted, and the bar is put down at the clavicle. This method makes the chest muscles
Meat is worse.
5. Tilt the dumbbell upward and bench press
Key exercise parts: the upper part of pectoralis major, followed by deltoid toe and triceps brachii. B. Starting position: supine position at the upper oblique angle
On a bench at 35-45 degrees. C. Action process: Hold the dumbbell directly above the shoulder with both arms. Put it above the chest (
Inhale as you approach the clavicle. When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training essentials: practice
Cheng focused his main strength on the pectoralis major, keeping it in a state of tension. Triceps brachii as a secondary supplementary strength.
6. Tilted dumbbell bird
Key exercise parts: upper chest and deltoid muscle. B. Starting posture: Lie on your back on an inclined bench and lift dumbbells in the palms of your hands.
Push up relatively until the arm is straight. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells
Descend until you feel the muscles on both sides of your chest fully stretched. Take a deep breath when the dumbbell falls. Hold the bell and lift it in the same way.
Exhale in place. D. training points: if the dumbbell falls to both sides, if the arm is straight, the chest muscles will be hard to find.
To the feeling of stretching and muscle contraction.
7, parallel bars arms flexion and extension
Key exercise parts: mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle. B. Starting position: the distance between two poles
It's better to be wider than the shoulders, hold the rod with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C, move.
Cheng: Exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be pulled forward and your elbows should be outward.
Stretch, make the pectoralis major fully elongated and stretched. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms.
Completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". Stretch your arms
When straightened, pectoralis major is in a state of complete tightening. Repeat the exercise. D. Training points: Move slowly and don't borrow your body.
The vibration of the pendulum helps to complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the intensity of training, you can
Waist weight-bearing exercises.
8. Pay attention to strengthening high protein and fat in the diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food. Do the above and persevere. I believe you will achieve your goal. Work hard, my friend.
If you practice at home, there are several ways:
1: Abdominal muscles: Personally, I think my abdominal muscles are better, but I still have to stick to it. I do it 3-4 times a week, but my abdominal muscles are different from other muscles and need constant stimulation, so I have to be exhausted every time to achieve the effect, and the interval is preferably about one minute. The best way to practice abdominal muscles is to do sit-ups and do 6544 every time. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head.
Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.
Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups.
2. Chest muscles: Lie flat and lift barbells. The weight depends on your own situation. 10 each group, 3-5 groups at a time.
Push-ups, 30 in each group, do 3-5 groups.
3. Dumbbells, arms and tensioners should also be made in groups. According to your own situation, 3-5 groups, 50 dumbbells in each group, each group 15 arm and stretcher.
If you have a lot of fat, you should insist on aerobic exercise. Running is very effective, you can lose excess fat and show your muscles better.
5. Pay attention to strengthening high protein and high fat in diet. The intake peak of protein is about 1 hour after each exercise. Pay attention to eating high-protein food. Do the above and persevere. I believe you will achieve your goal.