How to build chest muscles in a short time is a great pursuit for people who love fitness, but it is not easy to become chest muscles in a short time. So is there any way to help us develop our chest muscles in a short time? How to train chest muscles in a short time?
How to train pectoralis major in a short time? As a large muscle group of the human body, many bodybuilders are crazy about its pursuit, but not everyone wants to develop the big pectoralis major like Schwarzenegger. But after all, a person has started systematic fitness training, and pectoralis major is two muscles that he must practice. It is impossible for someone to say that they don't like it, because it won't look good without practice. Strong chest muscles are a "fatal" attraction for some beginners. Many small white skinny people walk into the gym to develop strong pectoralis major, which is enough to see the position of pectoralis major in the minds of bodybuilders. To some extent, pectoralis major seems to represent a sign of whether a man is strong or not.
Today, let's talk about how beginners can master comprehensive and clear chest muscle training methods in a short time. First of all, we should understand pectoralis major, because pectoralis major, as a large muscle group, is particularly easy to show its dimension. After a period of short-term training, we may see more obvious effects. This is because the pectoralis major is covered with dense blood vessels, which is just congestion. Today we are going to talk about how to develop pectoralis major in an all-round way and make it perfect, full and thick without congestion.
It's complicated to say that chest muscles are easy to practice but not easy to practice. Why do you say they are easy to practice? Because you can see the effect by doing a few bench presses. Why is it so hard to practice? Of course, it is difficult to develop in a comprehensive and perfect direction. Although pectoralis major is a large muscle group, it needs to be subdivided in detail. It can be divided into middle chest, lower chest, middle chest groove and side chest. All-round development requires different instruments, different weights and different movements. Also ensure your body fat rate and separation.
Are you a little scared to see it up there? It's really a little troublesome. It takes a long time to portray and train, which can be said to be almost professional. In order to take shape in a short time, I'll tell you a method. It's not good, but it's good. I've been practicing this myself. First of all, bench press is indispensable. After warm-up, bench press mainly stimulates the middle chest. Choose the right weight according to your actual situation, and the action must be standard. It's best to be friends with the old fitness bird to guide you. It can be divided into 6 groups, and each group pushes 10 to 12 times.
Next, the upper inclined plate bench press is carried out, which mainly stimulates the upper chest and takes care of itself. The action standard can be divided into 3 to 4 groups, and each group presses 10 to 12 times. After finishing, do the next movement, parallel bars arm flexion and extension, mainly depicting the outer edge of chest muscles, which can be done in three groups. Do this action and bench press, at least to ensure that your triceps strength is not fine. Do this action 6 to 8 times in each group.
Next, clip the chest, choose the appropriate weight, and carry out three or four groups, each group 10 to 12 times. When the chest muscles contract to the peak, you should exert yourself deliberately and go all out. Then what we need to do is to supplement enough protein within 45 minutes after training to ensure muscle recovery.
How to train chest muscles in a short time? 2 Fitness ball push-ups can not only exercise chest muscles, but also strengthen the core of the body, exercise core muscles and prevent low back pain.
Target exercise site: pectoral muscle
Equipment used: fitness ball
Action essentials: keep the posture of chest, abdomen, shoulders and chin slightly retracted during the whole action; Tighten the hips and abdomen as much as possible, and pay attention to the collapse of the lumbar spine; When propping up, do not completely straighten the elbow joint to prevent elbow joint injury.
Starting posture: bend over, put the fitness ball under the abdomen, support your body with your hands and move forward slowly, and put the fitness ball under your legs. Hands are slightly wider than shoulders, and the body is parallel to the ground in a straight line.
Action decomposition: bend over, put the fitness ball under the abdomen, let the body move forward slowly with both hands, and put the fitness ball under the legs. Hands are slightly wider than shoulders, and the body is parallel to the ground in a straight line. Elbows bend slowly downward, making a 90-degree angle with the upper and lower arms, and elbows bend slightly upward. Exhale when pushing up, inhale when restoring down, and keep a constant rhythm of 4 beats and 4 beats.
Warm reminder:
This action might as well adjust the position of the fitness ball to increase or decrease the difficulty of push-ups. If you feel that the fitness ball is difficult to control and shake from side to side, you may wish to put the fitness ball near the hip joint to reduce the difficulty; On the contrary, if the fitness ball is placed far away from the trunk and on the calf or toe, it will increase the difficulty and increase the instability.