Pectoralis major training program in boys' gym 1 1, Monday: parallel bars arm flexion and extension.
In fact, the sports equipment used in parallel bars training is parallel bars. When we use this kind of sports equipment, we should first hold both sides of the parallel bars tightly with both hands, and then slowly lift our bodies. When they are lifted into the air, our bodies can be banned and our arms can be slightly bent, so that our upper body will lean forward. After tilting, we can obviously feel that our lower pectoralis major muscle bundle is stretched.
Next, you need to lift your body, and your arms don't need to be straight, because straightening your arms may put more pressure on your elbow joint and make it easy to be injured. If you want to keep your body balanced, you can hold it with your feet and stretch back. If we find this action a little difficult, we can also do it on our toes.
2. Wednesday: dumbbell bird leaning upward
Before exercise, everyone should adjust their blood stool. First of all, they should keep an included angle of about 30 degrees between their bench and the ground, so that their bodies are very stable and flat on them, and then start the next training.
First of all, when we do this training, the initial action is very simple. We just need to flatten it, then bend our elbows slightly and drive the dumbbell to open to our sides.
The next thing to do is to pause for a while and keep your arms parallel to the ground. After a while, raise your hands and return to the original state. At the same time, the big arm should be rotated forward to bind the pectoralis major, so that the pectoralis major can be stimulated and the action can be repeated.
3. Friday: Flat dumbbell bench press
When doing this training, we need to adjust the stool first. We should first adjust the stool to a horizontal state, then put the dumbbell on our legs and lay our bodies flat. At the same time, lift the dumbbell so that the arm is perpendicular to the ground.
First of all, when we do this training, there is almost nothing particularly difficult. We should first keep the pectoral muscles upright during exercise, and the whole process should be at a constant speed, not too fast, so as to fully exercise the parts of the body that need exercise and stimulation. In addition, when doing this training again, if everyone's arm strength feels close, then you can reduce the weight and complete the corresponding number of groups.
Through the analysis of the article, we should all know that pectoralis major should exercise at least three times a week in order to effectively make the shape of pectoralis major look better.
Pectoralis major training program in boys' gym II. Composition of pectoralis major muscle
If you want to have fashionable pectoral muscles, you must first understand how the pectoral muscles are formed, instead of emphasizing training movements. Many people think that pectoral muscle is a big muscle, which is divided into left and right chest. But in fact, the pectoral muscle is composed of four parts. The basic outline of the pectoral muscle is determined by the lower pectoral muscle, the upper pectoral muscle and pectoralis major muscle determine the fullness of the pectoral muscle, and the middle seam reflects the size of the pectoral muscle. Therefore, in order to have fashionable and perfect chest muscles, every part of exercise is indispensable.
The benefits of chest exercise
When the chest muscles are exercised from thin to weak, it can not only add points to the appearance of clothes, but also support the clothes to become stylish, and it can also enhance the male charm in an instant. At the same time, the cardiopulmonary ability and physical endurance will be improved a lot, the voice will appear calm and thick, and it is not easy to gasp when doing physical activities.
Chest muscle development plan
1 1 month
In the first month, we need to reduce the content of breast fat. Anyone with fitness experience knows that if you want to gain muscle, you must first lower your blood fat. We need to reduce the subcutaneous fat content of the chest to make the chest muscles more beautiful and grow more obviously. Here, I suggest you do some full-body exercises, such as jogging, air cycling, sit-ups, yoga, skipping rope, playing badminton, jumping up and down, etc. Some whole-body exercises can help us lose weight symmetrically, thus reducing the body fat content.
Having said that, some people may ask: Why not recommend some lipid-lowering exercises for the chest? In fact, partial weight loss is a false proposition. If we want to lose weight, all parts of our bodies will lose weight symmetrically. It is almost impossible to lose weight in a single part. And the whole body exercise I recommend can completely help us lose weight. As long as you keep doing it for more than 20 minutes every day, you can officially gain muscle after one month.
2, the second month to the fifth month
What do we need to do in the four months from the second month to the fifth month? I wish you all regular anaerobic exercise in these four months, and it is aimed at the anaerobic exercise of chest muscles, which can help our muscle fibers to be improved and develop developed chest muscles.
Here, I recommend two exercises for you. The first exercise is dumbbell flying birds, and the second exercise is wide-arm push-ups. One of these two exercises can help us exercise the suture, and the other can help us exercise the pectoralis major (especially the outer edge). As long as you can keep exercising, you will definitely have a very developed pectoralis major.
3, the sixth month
In the last month, I suggest you do enough stretching exercises, especially chest muscles, which can help us build tight muscle lines. In addition, stretching can also help us improve muscle efficiency. If you don't want to practice dead muscles, you should stretch properly.
The pectoral muscle is a very important part. If you can train the developed chest muscles, you can definitely make the upper body look very fit. Men who want to have beautiful chest muscles can start exercising today. As long as they persist for half a year, after half a year, you will have a very developed and good figure!
It is worth noting that the training of pectoral muscles can not only target a certain muscle group, otherwise the shape of the trained pectoral muscles may not be ideal. By properly adjusting the training focus, you can ensure that you can train fashionable chest muscles.