/The original site of chest muscle training has a picture:: /index_sc.asp? Articleid=434 Sit-ups, barbell above nipple. During the movement, lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall. Breathing method Inhale when lifting and exhale when falling. Pay attention to the main points. Don't push too hard. Use it lightly for the first few times, and then gradually increase it to avoid neck sprain. Don't let your neck turn. During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position. Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position. -Inhale when descending slowly, and exhale when descending to the original position. -Keep your arms straight up and perpendicular to the ground, and put your feet flat on the ground. During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position. Breathing method: Inhale when your arms are apart, and exhale when you return. Be careful not to hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major. -Put your feet flat on the ground or bench. During the movement, keep your arms flat, which will pull the dumbbell or barbell up and back and lower it to the lowest possible position. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side. Breathing method: inhale when pulling up and backward, and exhale when pulling up and forward. Pay attention to the main points. When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body. Sculpting the perfect pectoral muscle: /index_sc.asp? Articleleid =1120 The chest is the most prominent part of the human contour. For men, a well-defined and strong chest is a display of fortitude, strength and self-confidence, which can fully reflect the masculine beauty of men; For women, the perfect chest curve can fully show women's feminine beauty. People who like bodybuilding can improve the muscles and lines of the chest without any professional skills. For example, everyone knows push-ups, and many people can do sit-ups by imitating them. But if we really want to do these movements correctly and develop a well-defined chest deeply and effectively, we must do it according to our designed plan. First, the barbell lying position recommendation must not ignore this exercise. In order to make it play its role to the maximum, it is necessary to carry out serious analysis and research from the following aspects. Preparation posture: Lie on your back on a flat plate, with your feet flat on the ground, and the distance between your feet is slightly narrower than your shoulders. Hold your chest out, arch your back slightly, and keep your hips in contact with the flat. You'd better have a companion to help you pick up the barbell and control it. Proper wide grip distance is an important link to stimulate the chest muscles to the greatest extent. Narrow grip will use more deltoid toes and triceps brachii. Too wide grip strength will shorten the range of motion and may lead to excessive pressure on the wrist and rotator cuff. Exercise: Take/kloc-0 deep breaths each time to prepare your body. The barbell leaves the frame, forcibly contracts the pectoral muscles at the apex, and accurately pulls the barbell to the sternum with the latissimus dorsi. Keep your chest upright and imagine that your chest meets the barbell half-way. When the barbell bottoms out, the chest muscles should feel fully stretched. The contraction and extension of the pectoral muscles are like squeezing the rubber band intermittently when using a barbell. Control breathing when the barbell descends. When the lever touches the chest, make a short stay, stay nervous, don't relax, and be ready to push the barbell. When the barbell leaves the chest, push the barbell upward in the direction of your feet like a downward oblique push. This technique can avoid pulling the chest muscles and shoulder muscles. Imagine pushing the barbell away from yourself. The correct action is that there will be pressure on the upper back. When you are close to exhaustion, you will find the barbell moving slowly and steadily. Number of groups: Try to do 3-4 groups with appropriate weight. 1 group does not need perfect shape, try to do 15 times. The last two groups tried at least 10 times, and finally 1 group tried to be exhausted. Adopt the rhythm of "3-0-2": put down the barbell for 3 seconds, don't stay at the lowest point (0 seconds), and lift the weight for 2 seconds. The rest between groups is 1 ~ 2 minutes. Tip: 1. Don't just push the barbell with your arms. Imagine pushing your body and barbell off the ground with the strength of your whole chest muscles. 2. Make sure your hips are on a flat surface. Don't lift your hips during practice, otherwise it will cause injury and reduce the exercise of chest muscles. 3. Push the barbell up and grab the barbell instantly, contract the gluteal muscles, abdominal muscles and respiratory muscles, and imagine that energy is transferred from the abdomen to the grasping hands. Tip: When using a heavy barbell, it is not advisable to bounce off the chest. It is not only easy to damage the sternum and pectoral muscles, but also reduce the stimulation to the pectoral muscles and inhibit muscle growth. Second, dumbbell bird This is an ideal exercise to build a perfect chest muscle. It can not only fully stimulate the chest muscles, but also stretch the connected muscle tissues. Can make the human body feel strong stretching and contracting movements. Correctly following the following exercises will build stronger and more stylish chest muscles. Preparation posture: supine, hips and shoulders on the stool, feet flat on the ground. Hold the dumbbell close to your chest, palms facing each other, and then lift the dumbbell upward, with your arms basically straight. Exercise: Bend your elbow slightly and slowly lower the dumbbell to both sides. At the lowest point, the upper arm is basically at the same level as the bench, and the elbow is bent about 90 degrees to fully stretch the chest muscles. Put the dumbbell down slowly and inhale at the same time. Don't rush for success. Raise the lower edge of the rib to stretch the pectoral muscles as much as possible, pause when reaching the bottom, and then slowly drive the dumbbell to do the "flying bird" action backwards and upwards, and return to the starting position. Number of groups: make three groups with relatively light weight, each group 10 ~ 15 times, and stick to the rhythm of "3-0-2" seconds. Tip: Don't put dumbbells near your shoulders, because they are not "pushing". Imagine "hugging" a person while lifting the dumbbell backwards and upwards, and don't push him away from beginning to end. Tip: Don't try to use too much weight to avoid pulling your shoulder. Proper weight can keep your movements standardized. 3. Inclined plates with different inclinations can be used for dumbbell upper inclined bench press. For example, when the tilt angle is very large at first, gradually reduce the angle until it is parallel to the ground, use the same weight, and the interval is very short, which is conducive to reducing muscle fatigue. Preparation posture: lie on your back on the inclined plate, put dumbbells directly above your shoulders with your hands, put your feet flat on the ground, keep your back straight and lean against the inclined plate, tighten your abdominal muscles and straighten your neck. Exercise: Follow a triangular trajectory when lifting, and the dumbbells should meet at the midline of the body above the chest and shoulders. The movements should be smooth and smooth, paying special attention to the squeezing of the pectoral muscles, and the movements should be slow when recovering. Number of groups: Use dumbbells with proper weight, and do 3 ~ 4 groups, each group 10 times. The action rhythm is "3-0-2" seconds. Try not to pause (only at the top or bottom if you need to pause a little). Tip: 1. When pushing the dumbbell upward, try to make the dumbbell "float" gently, as if it were not dominated by consciousness. In this way, the chest muscles must start working immediately to prevent dumbbells from falling. More topics on chest muscle training:: /spe_xb. ASP shoulder muscle training (action picture) Original picture: /index_sc.asp? Articleid=437 Lift the front of deltoid muscle horizontally. The starting posture is to stand upright with legs, chest out and abdomen in. Hold dumbbells or barbells with both hands and hang your arms in front of your legs. During the action, hold the bell with a straight arm and lift the bell slightly over your shoulder. Hold still for a second, then slowly lower your straight arm and return to your leg. If you use dumbbells, you can do it with your left and right hands once and alternately. Breathing method Inhale when lifting and exhale when falling. Pay attention to the main points. When lifting, keep your whole body upright, keep your arms straight and focus on the deltoid. -During the movement, the deltoid muscle contracts, and the straight arm is lifted to the upper side until it is slightly higher than the shoulder, and then the arms are slowly lowered to the drooping position. Breathing method Inhale when lifting and exhale when standing still. Inhale when falling and exhale when falling completely. Note that when lifting, keep your whole body upright, don't swing and bend, and keep your arms straight. -Put your other hand on your waist. During the action, contract the deltoid muscle and pull the stretcher or rubber strip to the side shoulder height with one hand. Press your waist with your other hand to keep your balance. After pulling to the highest point, pause for one second, and then under the control of deltoid muscle, let the tension spring or rubber strip slowly relax to the starting position. After repeatedly practicing one shoulder and failing to pull it up, practice the other shoulder. Breathing method Inhale when the pull-ups are pulled up, and exhale after reaching the apex. Inhale when falling, and exhale when falling to the bottom. Pay attention to the main points. When pulling up, don't shake your body to help. This action can also be done with dumbbells and side lying. -During the movement, the back of deltoid muscle contracts, and the straight arm horizontally lifts the dumbbell from both sides until it is parallel to the ground. Hold still for a second, then slowly lower your arm. Breathing method Inhale when lifting and exhale when falling. Pay attention to the main points. When the dumbbell rises and falls, keep the whole body stable and don't swing. Focus on the back of the deltoid. Relax completely before lifting, and contract completely when reaching the highest point. This action can also be done on the bench. -during the action, push your arms up until they are completely straight, and rest for one second, so that the barbell slowly falls to your chest. Breathing method Inhale when lifting and exhale when falling. Note: Don't swing your body when the barbell rises and falls. This action also has a great exercise effect on triceps brachii. If the barbell falls behind the neck, it will have a great exercise effect on the back of deltoid muscle, which is called neck back pressure. The chest and nape of the neck can also be done by sitting on a stool. Dumbbells can also be used, and the left arm and the right arm can alternately push up and down at the same time. By doing this, you can inhale when pushing up and falling, and exhale when you are still. The original site of the ultra-wide shoulder actual combat training method: /index_sc.asp? Articleid =1181Shoulder is the "cross beam" of human body, which has a decisive influence on the V-shaped contour, stretching, strength and momentum of the whole body, especially on the development of the whole back muscle group. In other words, the width of the shoulders determines the space for lateral development of the body. The wider the space, the greater the potential for physical development, and the more you can stand out. This paper talks about an effective training method for shaping super-wide shoulders. First, the heavy bar and dumbbell push can be said to be the "mother of action" in shoulder training. The heavy weight forces the body's resistance structure into a mechanical triangle, which also stimulates the upper chest, upper back and lower legs. Do 1-2 groups first, and each group has 15-20 to warm up before entering the formal group. By weight method, each group 12 times, the second group 10 times and the third group 8 times. If you are not afraid of the load and have reached the intermediate training stage, you can try to lift the limit weight. 3-4 times in each group, and the second group 1-3 times. Suggest not less than 3 times. If you are so nervous that your legs tremble after putting down the dumbbell, you have done your best and the effect is excellent! Do not exceed 2 groups, otherwise it will be excessive. It is easy to keep balance when standing, and you can use the strength of your waist and legs to avoid shoulder injuries when lifting dumbbells. If you use sitting posture for isolated shoulder training, the weight should be adjusted accordingly, and the lower limit is 6 times, otherwise the shoulder joint will be overloaded when lifting dumbbells. In the training, I found that barbells and dumbbells are still different: dumbbells are point supports, which have greater freedom of movement, good roundness shaping effect on deltoid muscles, can be lowered, breathe more smoothly, and help to increase the circumference of the whole upper body. The barbell is held with both hands, with body form's stable support surface. It is easy to borrow the power of the upper back, but it has excellent effect on the inverted triangle of the standard image. Therefore, from the training point of view, the two exercises should be used alternately to obtain comprehensive effects. 2. There are two ways to increase (decrease) the weight of the giant group: one is to increase the weight of the giant group. First, put the dumbbells in the order of four weights, starting with the light weight, and do side lifts, such as continuous lifting 10, 15, 20, 25 kg, without rest in the middle, and complete all the weights to form the giant group. The frequency is also from high to low, which are 25, 15, 10, 8 times respectively, and rest for 1 to 1 minute and a half before starting the next mega group. According to personal ability, do 2-3 groups and adjust the weight according to the training level. At first, let the body have an adaptation process, which can be divided into three heavyweight classes, and then gradually transition to four. There is also a decreasing method, which only needs to reverse the weight order, and it is also 2-3 cycles. To remind you, you must move your shoulders. You need to press down with a small weight and multiple vertical tensioners to make your shoulders and upper body hot and congested, or you can choose a warm-up activity that suits you. Because this kind of training has extremely high requirements for the shoulder joint, only a high degree of concentration and sufficient preparation activities can avoid injury. Junior trainers should not be rashly adopted. Third, the shoulder muscles should be paid attention to before, during and after, and the shoulders will be strong and full. Among the three muscles, the front bundle and the middle bundle are generally practiced more, and the back bundle is easily ignored. The special action of training toe-in is the dumbbell alternating front flat lift. Upright elbow barbell rowing and shoulder push-ups are also good training moves. In addition, the toe of deltoid muscle can also get good exercise in bench press. There are mainly dumbbell side lifts, cross side lifts of standing low-position tensioners and side lifts of single-arm low-position tensioners in training. The back beam is mainly the side lift of dumbbells or the side lift of stretchers. It is worth mentioning that sitting dumbbell rowing is a good way to thicken shoulder muscles, which not only stimulates the posterior bundle of deltoid muscle, but also has a good exercise effect on muscles near the posterior bundle, such as teres major, teres minor and infraspinatus. The development of these muscle groups can make the side and back vision of shoulder and back better. The training method is to sit at the end of the stool, with the upper body leaning forward, the chest close to the thigh, and the arm pulled back hard to make the shoulder muscles contract completely. After a few seconds, stretch your arms forward and down to fully stretch your muscles. Don't weigh too much, so the pull-up and pull-down range is more sufficient. Each group 10- 12 times, for about 3 groups. Fourth, other effective actions besides practicing the isolated action of deltoid muscle, there are also some actions that have good shoulder extension effect, such as wide grip pull-ups and wide grip front (back) pull-downs and so on. No matter what training method suits you and is effective, it is a good method for you. As long as you take training seriously, learn bodybuilding science as much as possible, and be good at thinking and summarizing in training practice, I believe it won't be long before you have super-wide shoulders and physique like a champion. Wide shoulders: /index_sc.asp? Article Leid = 1 172 Everyone loves beauty, and everyone wants to have a healthy body and a perfect figure. Shoulder width is the standard for healthy men. However, due to various reasons, many young men's shoulders are very narrow and even slip. This not only affects the beauty of body shape, but also brings great psychological burden to many young men. In fact, narrow shoulders can be completely improved through exercise. Through specialized training of shoulder muscles, shoulder muscles can be enlarged to make up for the lack of shoulder stenosis. The human shoulder mainly includes deltoid, trapezius, supraspinatus, infraspinatus, teres major, teres minor and other muscles. Among them, deltoid muscle is divided into three bundles: front, middle and back, which is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder. Therefore, reasonable deltoid exercise can completely widen your shoulders and improve your body shape quickly and effectively. The exercises of deltoid muscle mainly include: 1. Stand up straight, look forward, and hold the dumbbell with your arms drooping. When practicing, raise your hands straight through your side to a horizontal position. This action is mainly to develop the middle bundle muscle of deltoid muscle, generally doing 3 ~ 4 groups, each group doing 8 ~ 12 times. When practicing, the weight of dumbbells should be appropriate, and each group can only try 8 ~ 12 times. 2. The preparation for the exercise of lifting straight arm to the premise is the same as above. When practicing, hold the dumbbell straight arm with both hands and lift it horizontally. After 2 ~ 3 seconds of static force, hold the dumbbell straight arm with both hands and lift it upward. This exercise can effectively develop the toe end of deltoid muscle, usually doing 3 ~ 4 groups, each group doing 8 ~ 12 times. 3. Hold your chest and push back. You can practice standing or sitting. Practitioners hold their chest out, look forward, hold the barbell wide with both hands, lift the barbell from the back of the neck along the pillow, and straighten their arms. This action can fully develop the anterior, middle and posterior deltoid muscles, generally doing 6 ~ 8 groups, each group doing 4 ~ 6 times. If you want shoulder width, just stick to the above practice methods and practice 2 ~ 3 times a week. After a period of time, you will get satisfactory results. More shoulder muscle exercises: /spe_jian. ASP/