Action essentials: Adjust the seat of the instrument to a suitable height according to the individual's height. Generally speaking, the position of the handle is parallel to the height of the upper edge of the chest, and then adjust the weight. Generally speaking, the maximum strength of chest push in sitting position is 60% to 70%. After sitting on the stool, keep your body upright, hold your chest and abdomen, keep your coccyx close to the back of the stool, and look straight ahead. At first, the handle was pushed to the distal end with the strength of the chest, and finally the elbow was slightly bent. Exhale at this time. Inhale when retracting, repeat 12 to 15 times, and do 3 groups.
2, the second action: sitting on the chest, which is also a basic action of practicing chest. Mainly for the exercise of chest thickness. Make your lines clearer.
Action essentials: the way and method of debugging the equipment and the weight of the exercise are similar to those of sitting posture pushing the chest. The difference is that one is pushing the chest and the other is clamping the chest. You can feel the strength of your chest by clamping it. The most common problem with this movement is that you use the strength of your arms to practice, but your chest has not been exercised. Try to relax your arms and focus on your chest during exercise. Exhale when holding the chest, inhale when withdrawing, and repeat this for 12 to 15 times, and do 3 groups.
3. The third action: push-ups. Push-ups are divided into upward inclined push-ups, push-ups and downward inclined push-ups. This is an action that we can practice at home. We practiced the upper, middle and lower parts of the chest respectively.
Action essentials: put your hands on the support surface, and the distance between your hands should be 90 degrees when doing push-ups. The most important thing in this action is to keep your body in a straight line. Especially the waist and hips, you can't bend over and lift your hips. Generally do 12 to 15 times. Do three groups.
Let's briefly talk about narrow push-ups and wide push-ups. These two push-ups are in different positions, one is the thickness and the other is the width. The main reason is that the position of arm support is different, one is shoulder width and the other is slightly wider than push-ups.
4, the fourth action: barbell bench press, this is the most common action to exercise pectoralis major, of course, it belongs to the free strength zone, beginners are not recommended to practice, you can choose this action when practicing fixed equipment has a certain foundation. Barbell bench press, like push-ups, can be divided into upward inclined barbell bench press, downward inclined barbell bench press and downward inclined barbell bench press. I practiced different parts of pectoralis major.
Action essentials: First of all, how to hold the pole, just like push-ups. Generally, when the barbell sinks, the elbow joint is at 90 degrees, which is more appropriate. Then there is the position of the upper body. The upper body and chest stand up and keep the bridge shape. This is very important and must be remembered. The position of the bar is generally above the nipple 1 cm. When the bar is pushed up, the arms are straight, the elbow joint is slightly flexed, and the end is put down after a pause. Repeatedly 12. Three groups at a time