How to exercise chest muscles without equipment? Exercise can be divided into many forms, either indoor or outdoor. Strong chest muscles are expected by male friends, and this requires scientific exercise. Let's share how to exercise your chest muscles without equipment.
How to exercise chest muscles without equipment 1 1, middle bundle of chest muscles, standard push-ups.
Hands on the ground, legs straight. Legs and feet together, hands shoulder width. Hips and spine are in a straight line. Then bend your elbow until your chest is only one punch away from the ground, and then push yourself back to the starting position. The elbow must be clipped to the back, so that you can exercise your chest better, not your arms.
2. The lower edge of the pectoral muscle, oblique push-ups.
Just like push-ups, you need to find a stable object. This object is not tall, but your body is upside down. The body is in a straight line, then the upper body leans forward, the arms are straight, and the hands are shoulder-width to grasp the selected object. Bend your elbows and body until your chest touches an object. Then push it back to the starting position.
3. Upper and lower oblique push-ups of pectoral muscles.
To do this, you need to remember a stable object, bed or steps. There is no need to be as high as the picture. Your hands are on the ground, your toes are on the object, and your body is in a straight line. Hands can be at a narrow distance or at a wide distance. Bend your elbow to knock your chin off the ground and then push it back to its original position.
How do office workers exercise abdominal muscles
Lie on your back and roll your abdomen.
Training site: upper part of rectus abdominis.
Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the shoulder blades off the ground, and inhale again. Be careful, don't hold your head hard with your arms, so as not to oppress the cervical vertebra.
Supine roll-up
Training site: internal oblique muscle and external oblique muscle.
Action essentials: lie on your back, keep your thighs and calves at 90 degrees, open your feet to shoulder width, and cross your hands over your shoulders. Exhale the head, lift the scapula off the ground, and rotate at the same time, turning the right shoulder to the left knee position. Note: Don't hold your head in your arms, so as not to oppress the cervical vertebra. At the same time, control muscle strength when lifting, and don't be too stiff.
Reverse abdominal roll
Training site: lower part of rectus abdominis.
Action essentials: lie on your back, put your feet together, raise your knees perpendicular to your pelvis, and put your hands on your sides. Look ahead, roll up and lift off the ground, and lift the lower half of the lumbar spine off the ground. Pay attention to the lumbar spine not to leave the ground too much to avoid excessive pressure on the lumbar spine. This action is suitable for middle and advanced trainers.
How to exercise chest muscles without equipment? 2 What equipment is the best for practicing chest muscles?
1, parallel bars to practice chest muscles
Using parallel bars to support parallel bars requires upper body muscles and core muscles to stabilize the body, which can stimulate chest muscles and triceps at the same time. Especially when the body leans forward and the elbow is 45 degrees outward, it has a stronger stimulating effect on the chest muscles.
2. Practice the yoga mat for chest muscles
Yoga mat is the most basic fitness tool to exercise chest muscles. You can do various push-ups on the yoga mat, such as chest-expanding push-ups, shoulder-clamping push-ups, cross-knee push-ups, etc., which can exercise the chest muscles well.
3. Practice dumbbells and chest muscles
Practice chest muscles with dumbbells, do dumbbell flying birds, dumbbell bench press and other actions, you can exercise chest muscles. Moreover, compared with barbells, dumbbells need more balance and coordination ability to control weight, and the movement range is also relatively large, which can fully stretch muscles and increase the width of chest muscles.
4. Bird machine for chest muscle training
The bird machine is a good instrument for exercising chest muscles, which is very common in gyms. This instrument is mainly used to exercise the width of the pectoral muscle, which can make the visual effect of the pectoral muscle more full. If you exercise your chest muscles to a certain extent, you can also change the handle into a curved rod or a thick rope, so that you can practice chest pull-down movements and some side door movements, which is more effective for chest muscle exercise.
5. Butterfly machine for chest muscle training
Butterfly swimming machine is a kind of machine used in the gym to practice bird clamping. Its main function is to exercise pectoralis major. When using this equipment to exercise chest muscles, novices had better put their backs close to the seat, which is more convenient for exertion. For those who have practiced certain chest muscles, it is best to put the chair at the back when using the equipment, so that not only the chest muscles can be better exercised, but also the abdominal muscles can be exercised.
6. Stretcher for chest muscle training
Tension bird is also a common instrument for practicing pectoralis major in gym, and can also be used for biceps brachii, triceps brachii and wrist flexor. Compared with the more common dumbbell bird, the stretcher bird can challenge more weight, which makes the effect of exercising chest muscles better.
Exercise method of chest muscles
1, recumbent recommendation method
This is mainly to practice the thickness of pectoralis major and thoracic groove. The standard action is to put the dumbbell on the back stool with both hands, palm up, push the dumbbell up until the arm is straight, pause for a while, and then slowly restore. Note that pushing up and down in an arc can make pectoralis major fully contract and fully extend.
2. Upward tilt recommended method
This is mainly to practice chest muscles. The action essentials of its standard movements are the same as those recommended by recumbent position, but the stool surface should be adjusted to an inclined angle of 30 ~ 40 degrees, and it is appropriate to recline on it.
3. Lying bird method
This is mainly to practice the sulcus in the chest. The standard action is to sit on the supine stool, hold dumbbells in both hands, palms facing each other, and then straighten your arms naturally above your chest. The two arms are slightly bent to lower the dumbbell to the lowest point of the arc on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift the two arms to restore it.
4, supine straight arm pull up
This is the best action to enlarge the chest and practice pectoralis major and serratus anterior. The standard action is to lie on the cross stool, with your shoulders on your back and your feet on the ground. Hold one end of the dumbbell in your chest with both hands, slowly put the dumbbell behind your head with your shoulders as the axis (you should be able to feel the stretching of your chest muscles and chest), and then lift the dumbbell when it reaches the limit.
How to Exercise Chest Muscle without Equipment: Three Benefits of Male Fitness
1. If you want to be happy, run to release the pressure of life and work.
Nowadays, the social pressure is great, and it is difficult for people to move. We have to face many things every day, and some friends who can't carry it will have psychological depression and negative energy. When you sweat, there is a good solution. Runners have such experiences and feelings, and their mood will change when they encounter troubles.
So what is the specific principle? Quite simply, active exercise makes our body produce a substance that is beneficial to body and mind, called "endorphin". Through exercise, the body will produce a lot of this element, which will make you feel relaxed and happy! So if you want to relieve stress, take active exercise!
2, fitness sexy, it is easier to hunt girls around you.
Sticking to fitness can make men more popular and favored by women. If a boy suddenly starts fitness one day, he must like someone around him, find a topic through fitness or make himself more confident through fitness.
3. Fitness can dredge blood vessels and prevent diseases.
Regular and scientific physical exercise also has a good influence on the morphological structure and function of cardiovascular system. For example, after endurance training with appropriate intensity, it can improve and enhance the blood supply capacity and metabolic capacity of myocardium, reduce the fat deposition on the blood vessel wall, play a positive role in preventing arteriosclerosis, and also prevent the occurrence of myocardial ischemic diseases.
4. Fitness can build self-confidence and meet challenges.
With the growth of age, many men lose their original self-confidence, their weight is rising and their pressure is rising. They gradually lose their enthusiasm for life, and depression will make men feel helpless, incompetent and unable to do anything. So the simplest solution is to start fitness.
As long as you gradually set exercise goals for yourself at the beginning of fitness, then with the gradual realization of the goals, men can get a happy mood and establish self-confidence for themselves. Secondly, long-term exercise can help men develop good living habits, make their bodies healthier and bring positive mental changes to men.
5. Fitness promotes better sleep.
A good night's sleep will improve your concentration, efficiency and mood. Exercise is the key to a good sleep. Regular exercise can help you fall asleep faster and make you sleep deeper.