Elastic rope exercises chest muscles
Action 1: Push the chest, fix the elastic rope at shoulder height, and change the fixed angle for different parts of pectoralis major. Requirements: Stand with your feet parallel, the distance is the same as the hip joint, the waist and abdomen are tightened, your body leans forward slightly, your shoulders are contracted, your palms hold the rope down, your arms are pushed forward when you inhale and exhale, and you will stop when you are about to straighten. Do not lock your elbow joints, and inhale and return to the initial position. Pay attention to the contraction of pectoral muscles during the whole process. If you can't keep your body stable because of the high elasticity, you can use lunge posture.
Action 2: Hold the elastic rope on your chest, stand with your feet parallel to the hip joint, tighten your waist and abdomen, lean forward slightly, hold your chest out, and contract your shoulder blades. Hold the rope at your sides, bend your arms slightly, palms facing each other, inhale and exhale, and draw your hands closer to your chest in an arc, just like holding a big tree until your hands touch. You can also adjust the fixed position of the elastic rope and exercise the upper and lower parts of the chest muscles. If the resistance is high, you can change to lunge posture, so that you can stand more stably.
Action 3: Stretch the chest with elastic rope, wrap the elastic rope around the back, hold a head with both hands, and then do chest expansion. This action has a good exercise effect on the middle seam of the chest muscle, because the exercise of the chest can not be separated from the practice of expanding the chest. After all, its growth principle is like this!
Matters needing attention in using elastic rope
Regular inspection: always check the integrity of the elastic rope, find the safety hidden trouble of the elastic rope in advance, and prevent it before it happens. When the elastic rope is damaged, cracked or the handle fabric is damaged, please replace it with a new elastic rope.
Keep clean: clean the elastic rope after training. Don't let the elastic rope contact with alcohol, gasoline, kerosene, banana oil and other compound preparations.
Tensile limit: the tensile length limit of elastic rope is 5-6 times, and it is recommended to use it within 3 times.
Other ways to exercise chest muscles
Barbell bench press
Create the entire bust. Different grip distances have different emphasis on stimulation. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid.
Upward tilting dumbbell press
Exercise the upper pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.
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