At the same time, it is also the object of bullying by others. At any time, people who exude a strong aura will not be bullied, but they can also shock others. Weak people are bullied at any time, so if you want to have strong power, you must first strengthen your body and your heart, so that you can really be strong.
Today, I will arrange a group of training moves specifically for strengthening, mainly to help the trainers strengthen the upper chest muscles. In the overall training of upper pectoral muscle, upper pectoral muscle is one of the most difficult parts to train. If the bodybuilder does not carry out special intensive training on the upper thoracic muscles, it is difficult for the whole chest muscles to feel full, so it is necessary to strengthen the upper thoracic muscles. Strengthening the upper pectoral muscle can make the necessary training of the whole pectoral muscle more symmetrical and stylish. When the upper pectoral muscle is plump and stylish, the training of other parts of the pectoral muscle will become easier. When the upper pectoral muscle is full, the relative middle seam of the pectoral muscle and the edge of the upper pectoral muscle will protrude, so the pectoral muscle will be more stereoscopic.
For upper chest muscle training, you must choose the weight training that you can completely control, and you must never use the heavy weight that you can't control to stimulate the training, and you must ensure that every movement is completely in place, whether it is bench press or chest clamp. Never do anything by halves. This training action can cooperate with abdominal muscle training. After the action is completed, you can continue training with your own abdominal muscle training action, which can help to build muscles in an all-round way, make the proportion of chest and abdomen more harmonious and beautiful, and achieve real bodybuilding effect.
The following four upper chest muscle intensive training movements, each movement is done in 4 groups, each group rests for 60-90 seconds, and each movement rests for 90- 120 seconds. Use Smith machine, rope and fixed equipment to complete the training action, and increase or decrease the weight to enhance the overall training intensity.
In the first movement, Smith pressed on the machine, and his strength and weight gradually increased during training. Do 12- 10 times in each group. In the training process, bodybuilders should pay attention to the weight gain, and ensure that the weight that they can control completely when the maximum weight increases will never increase to the weight that they can't control. At the same time, he should pay attention to the speed of the movement, ensure that the movement is completed slowly and evenly, and let the muscles fully stimulate the contraction.
Action 2, the standing rope is clamped on the chest at the low position. During training, the training is completed by gradually reducing the weight, and the medium weight is reduced to light weight as a group. First, use the medium amount 15- 10 times, and then do the decreasing weight without rest 15- 10 times, that is to say, the medium amount and the light weight are each set. When bodybuilders are training, they must pay attention to the speed of movements. Too fast will directly affect the training effect and can't achieve good stimulation effect, so we must keep slow contraction training.
Action 3: Push the chest with a fixed instrument. Gradually increase the weight during training, and do 12- 10 times in each group. This action is mainly aimed at the intensive training of upper chest muscles. During training, increase the weight to the maximum weight you can control. This action is more effective under heavy weight and slow stimulation.
Action 4: Stand with the rope stuck high on your chest. When training, the training is completed by gradually decreasing the weight, and the method of decreasing the weight of medium and light is the same as the action decreasing method. Each group should do 12- 10 times. When bodybuilders are training, they should pay attention to the difference between this action and Action 2.