Exercising chest muscles will make the chest stiff. This is the biggest feeling. In the gym, nine and a half of the ten boys are practicing their breasts (exaggerated ~ haha)
It's too spicy, before we get to the point.
[warm-up]
Treadmill 10 min 6km/h
[activation]
W abduction 12x4 group
Objective: To activate the scapula and find the feeling of pinching the back.
Note: Don't shrug your shoulders.
[training]
Sitting chest push x
5kg-7.5kg 12 x 4 group
Note: Don't shrug your shoulders, sink your shoulders and clamp your back, tighten your abdomen, keep your grip level with the upper edge of your chest, and don't straighten your elbows too much when pushing. Imagine that the chest has been stressed (this is difficult for beginners. It will be compensated at first, so start with a small weight and slowly find the feeling of chest strength. Don't worry.
Dumbbell bench press
2kg-4kg 8/ 10x four groups
Note: sink your shoulders and clamp your back. Don't straighten your elbow too much. Touch your chest when you put it down slowly. Keep your shoulder blades tight, your shoulders sink, and don't shrug. Keep it steady.
Bench push is one of the most classic and basic exercises, but it is very dangerous for us to stagger because the scapula is unstable when pushing.
Don't be too heavy for beginners. First, overweight and nonstandard movements will lead to exertion, which will be exerted on the head, forearm, shoulder, back and waist. Before the earliest, they would hold the dumbbell tightly, causing cramps and spicy in the third and radial muscles (about where the forearm connects the elbow joint). Second, the strength is not enough, it is easy to hold dumbbells or barbells, and it is easy to have an accident. It is best to have a sister or gay friends to help you, or to protect you with elastic rope.
Whether it's a bird or a bench press, imagine that your arm is just a selfie stick (or slightly bent) and your palm is just a clip (dumbbell) for holding your mobile phone. The end of the selfie stick is connected to your chest muscles, and your chest muscles contract, and the selfie stick moves with the mobile phone. Okay, I don't know what I'm talking about. That's probably what it means ~ ~ ha ha ha ha ~ the last action.
Butterfly machine clips chest,
7.5kg- 12.5kg 12 x 4 group
Note: Shoulders sink, hands are shoulder height (if it is too high, exercise deltoid muscles).
Note: Shoulders sink and hands are shoulder height (too high will exercise more deltoid muscles). During exercise, the elbow joint will remain backward and sideways, not downward. Clip, as its name implies, imagines your chest muscles contracting and drives the selfie stick to take pictures in front of you. There is a feeling of squeezing pectoralis major ~
[Aerobic running]
30 minutes 6. 5 km/h ~ 8 km/h
It's so spicy ~ there's not much movement, but try to be of high quality, experience it slowly and feel the muscles you want to exercise. It's really hard to feel the chest muscles, and it's easy to make various compensations and borrow money. The easiest thing to borrow money first is three heads. Start with a small weight ~
Also, fairies with weak backs don't have to worry about practicing breasts. You need a stable scapula and strong back strength (especially the upper back), so that you can feel the strength of the chest muscles well. Round shoulder hunchback is caused by tension of pectoralis minor muscle and weakness of upper back and deltoid muscle. First, we should improve our posture, relax our pectoralis minor, and move our scapula more, such as W abduction in front and rowing in a sitting position.