How many moves does it take to practice your chest at a time? Recently, many friends want to go to the gym to practice chest, but there are many training moves to practice chest muscles well. We all need to take it step by step. Let's share with you how many movements you need to practice your chest muscles at a time.
How many tricks does it take to practice your chest once? Action 1: Flat barbell bench press.
The main muscle group: middle chest, and the secondary muscle group: triceps brachii.
Lie on your back on a bench with your knees bent 90 degrees, your feet on the ground, and your back waist slightly arched, keeping the natural curvature of your spine and tightening your gluteus maximus. Hips and shoulders are attached to the bench, and the barbell bar is held slightly wider than the shoulder width. The barbell bar is located at or slightly below the nipple, and the elbow joint is at a 90-degree angle. Move the barbell to the top of the collarbone, put it down after a short pause, and keep your hips close to the bench during the action.
Action 2: Uphill barbell bench press
The main muscle group: upper chest, and the secondary muscle group: triceps brachii.
Adjust the height of the stool to about 30 degrees, and hold the barbell with both hands slightly wider than the shoulders; Step on the ground with your feet, tighten your hips, tighten your abdomen, lower your shoulder blades so that your upper back is flat on the stool to inhale and hold it, and move the barbell directly above your collarbone. Adjust your breathing and slowly descend to the upper edge of the pectoral muscle. After the barbell is separated from the body for about 1~2 cm, the bottom stops, and it is pushed up just above the collarbone, and the upper back is still flat on the stool. Squeeze the upper chest
Action 3: Flat dumbbell bench press
The main muscle group: middle chest, and the secondary muscle group: triceps brachii.
Lie flat, knees bent, feet on the ground, hips tightened, abdomen tightened, shoulder blades retracted and sank so that the upper back lay flat on the stool, and the forearm lifted the dumbbells on both sides of the body vertically; Lift the dumbbell in the chest and move the upper arm close to the middle of the body; At the highest point, the elbow bends slightly, stops for a while, the shoulder always retracts and sinks, and the forearm is always perpendicular to the ground, and then drops to the same height as the chest at the lower edge of the dumbbell, and then rises again after a pause.
Action 4: Dumbbell bird on the flat ground
The main muscle group: middle chest, and the secondary muscle group: deltoid.
Lie on your back, hold dumbbells in both hands, palms facing each other, push up and straighten your arms, and support them above your chest. Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent. The dumbbell descends until the muscles on both sides of the chest feel fully stretched and the upper arm descends below the shoulder. When the dumbbell falls, inhale, hold the bell to restore and exhale.
Action 5: dumbbell bird leaning upward
The main muscle group: upper chest, and the secondary muscle group: deltoid.
Lie on your back on a stool with an inclination of about 30 degrees, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. Hold the dumbbell with both hands and fall to both sides in parallel. Elbows are slightly bent. When the dumbbell falls to the muscles on both sides of the chest, the chest exerts force, and the forearm rotates outward, making the upper arm close to the middle of the body. In the falling action, after squeezing the chest 1 s, the shoulders always shrink backwards and sink.
Action 6: Push the chest with instruments.
Major muscle group: chest, minor muscle group: triceps brachii and shoulders.
Sit on the chest pusher and choose the right weight. Keep your back close to the seat back, put your feet on the ground, hold the handle with both hands and palm down. Elbows open to both sides, forearms forward, then arms straight forward, slowly bend, hands backward, and inhale at the same time. Pay attention to the control when you return until the chest is stretched to the limit. Then quickly straighten your arms, push your hands forward and exhale at the same time.
Action 7: Butterfly machine clamps the chest.
Exercise the separation degree of thoracic groove
Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to open your arms too much, so as not to hurt your shoulder. Not too heavy. Pause for 3 seconds during adduction. During the action of fully squeezing pectoralis major, keep the elbow on the posterolateral side and don't go down.
Exercise 8- 12 times each time, 3-4 groups each time, 2-3 times a week.
Pay attention to the control of peak contraction and centrifugation during the movement, and consciously squeeze the pectoralis major muscle in every movement.
How many moves does it take to practice chest at a time? 2 how to practice the chest muscles is the most effective?
Tilt up push-ups
This movement needs the help of external equipment, such as tables and sofas, and then pay attention to the body sinking to a place parallel to the chest and hands during training, and then support it hard, which can train the lower edge of the chest well.
The barbell pushes the chest downward.
This action is mainly to exercise the lower edge of pectoralis major, which will make the groove of the lower edge more obvious. The supine range should be 20-40 degrees, with the head tilted downwards and feet fixed to prevent the body from slipping. Then grab the width of your hands, then slowly move the barbell down until it touches the lower chest, stay for about one second, and then lift the barbell vertically upward, at this time, the elbow is in a tight state.
Down-sloping dumbbell chest push
Lie on your back on the downward sloping training chair, then your head is in a downward sloping state, and then one end of the dumbbell stool is fixed with your legs. Hold the dumbbell with proper weight in both hands and put it on the outside of pectoralis major, and bend the elbow joint at the same time, then keep the bell head of the dumbbell relatively stable, and then slowly raise your arm.
Then push the dumbbell upward and inward until the bell heads of both hands touch. This method can exercise the lower part of pectoralis major, and also has a good exercise effect on triceps brachii and deltoid toes.
Descending dumbbell bird
Prepare a downward-inclined training chair, then lie on your back with your head in a downward-inclined state, fix one end of the dumbbell stool with your legs, and then place the dumbbell outside the lower part of pectoralis major with your hands, with your elbows bent, and keep the bell head of the dumbbell in a parallel state.
A barbell tilted downward pushes upward.
Lie on your back in a downward sloping training chair, with your head tilted downward and your legs fixed. Then, put the barbell piece on your chest, hold the barbell piece in your hands, and then push it up. The whole training process should be kept slow, so as to achieve the best effect.
What actions can you use to practice your chest muscles?
push-up
Push-ups are the most common chest muscle exercise. Different postures have different effects on the pectoral muscles.
Wide push-ups
When doing this push-up, the distance between your hands needs to be wider, and your hands should be inward and kept at 90 degrees. This position can be exercised to the width between the chest muscles.
Downward oblique push-ups
Raise the height of your feet, the height of your head should be lower than the height of your feet, and your hands should be 90 degrees inward. This action can effectively improve the muscles on your chest muscles, and keep the distance between your hands wide.
Flexion and extension of parallel bars arm
Keep your arms straight and supported on the parallel bars, while bending your legs, overlapping your feet on your bare feet, and keep your body leaning forward. Relax, your chest doesn't need to be straight, your chin is close to your chest, let your body drop to the lowest point, and then take a deep breath. When you exhale, you need your arms to support your body slowly, and when you descend, you breathe in, and so on.
What should I pay attention to when practicing chest muscle weight loss method?
Calorie intake in a day
Generally, we should reduce the amount of dinner and eat less high-calorie food. If you consume too many calories four to six hours before going to bed, it will affect the secretion of growth hormone, affect the body's recovery mechanism and hinder muscle growth. Therefore, experts will consume the most calories in a day, especially before and after exercise, and only eat a recovery meal, mainly pure carbohydrates and protein.
Intake dietary fiber
Dietary fiber is an essential nutrient for human body and a polysaccharide that cannot be absorbed. There is no heating at all. Dietary fiber can be divided into water-soluble and water-insoluble types, which can lower blood cholesterol, slow down sugar absorption and promote defecation.
How many moves does it take to practice chest at a time? How long does it take to practice chest muscles?
Because personal circumstances are very different, there is no clear conclusion about how long it will take to practice push-ups to produce results.
The factors that affect the effect of push-ups are your original foundation and the quality of training push-ups
The original basis here refers to the physical condition. Generally speaking, it is difficult for people with high body fat to do push-ups, and it is necessary to combine a lot of fat-consuming exercises, such as aerobic exercise and HIIT.
For people with low body fat rate, doing push-ups may make chest muscles and abdominal muscles develop faster, and it will be faster if there is a certain training foundation.
push-up
Push-ups are definitely the first way to practice chest muscles. This method is extremely explosive and can quickly crush muscle tissue and enhance its regeneration ability. His only drawback is that if you practice for a while and put it on hold, the fat content of chest muscles will increase greatly, that is, it will be very soft. One hundred to two hundred a day is enough.
pull-up
Chest muscle exercise can be done even in the dormitory of the school community, which is very helpful for arm and chest muscle exercise. In school, clubs can do it on the horizontal bar, and in dormitory, they can directly sit on the armrest of the lower berth and reach for the upper berth.
Chest expansion exercise
Pure chest muscle exercise, the effect is second only to push-ups, which grows rapidly and has breast enhancement effect. The disadvantage is that the muscles are too soft. This is relatively easy, 50 groups, four to five groups a day will do.
Exercising chest muscles is a relatively successful performance of fitness, and most novices attach great importance to it. So how long does it take to train the chest muscles?
Bending and extension of parallel bars arm
Chest exercises can bend your arms on the parallel bars and support your whole body on the parallel bars. Do flexion and extension exercises. The effect is very good. In the dormitory, you can stand with your arms on the ceiling, your legs are raised, and your arms are flexed and stretched, which is more obvious. Thirty groups, two groups a day.