Matters needing attention in the practice of butterfly chest clip. Now more and more people go to the gym to exercise, because there are many equipments in the gym. You can choose the right equipment according to your physical condition when exercising. Let's share the precautions for practicing the butterfly chest clip.

Matters needing attention in butterfly machine chest clamping practice 1 butterfly machine chest clamping standard action

Adjust the position of the seat cushion according to your height, put your hands at the same height as your shoulders, choose a suitable counterweight (usually 12 times), and keep your back close to the seat. Hold your chest and abdomen, hold the handle with both hands, keep your arms slightly bent, and push the lever to your chest in an arc shape. After each push, the weight plate should not fall completely, and the arm will complete a set of fixed trajectory movements in a relatively fixed position. Inhale first and then do the action, exhale when pushing, inhale when restoring, and cycle in turn. This ensures that there is enough oxygen in the exercise and the action is safe.

Matters needing attention in breast-clamping practice of butterfly swimming machine

1, straighten your body without external force, use force from pectoralis major when clamping, and gently relax and recover.

2. During the exercise, the elbow joint stays backward and outward, not downward.

3, the height of the stool should be appropriate, otherwise the handle position is too high, deltoid muscle will get more exercise.

When the two handles are about to touch, pause a little. You can tighten the pectoral muscles as much as possible or separate them a little to strengthen the stimulation of the pectoral muscles.

Clamping box of reverse butterfly machine

The force direction of butterfly machine's reverse chest clamping is opposite to that of butterfly machine's chest clamping, which leads to more concentration on deltoid muscle and dorsal muscle. It is an excellent training method to exercise the posterior bundle and back muscles of deltoid muscle.

Do the reverse butterfly machine to clamp the chest, reverse on the butterfly machine, tighten the core and keep the back straight. Drive your arm backwards with your shoulders and elbows, and then swing your arm backwards as far as possible along the arc.

Hold your elbow slightly and keep your waist straight during the action. Keep swinging your arm until it reaches you and squeeze for a moment. Slowly return to the starting position with your arms completely controlled, and so on. Keep your elbows slightly bent throughout the exercise. When exerting force, the farther back your arms and elbows are, the more you can exercise the muscles in the back and middle back of deltoid muscle.

The method of breast-clamping practice in butterfly swimming machine

1. Sit on a stool, with your back close to the cushion, adjust the pole above to a proper angle (as long as your shoulders are comfortable), hold the handle of the instrument with both hands, and bend your elbows slightly, so as not to lock it.

2. Push your arm inward. At this point, your back should be straight, so that your back is close to the cushion and your head rests on your back. At this time, the elbow should also be slightly bent to avoid injury.

3. During exercise, fully feel the contraction of the pectoral muscles. Finally, tighten the pectoral muscles hard, so that the pectoral muscles will be more stimulated and stay at the peak of contraction for 2-3 seconds.

4. After that, resume the original action. Be careful not to put it back completely. You should find the most "tight" point, that is, the most elastic point when doing the next movement (so that the shoulder will not be injured, and because there is no rest when you are completely relaxed, the stimulation to the whole chest muscle is stronger). Step back slowly and move on to the next set of actions.

The use of the butterfly training machine has certain advantages, that is, the tension applied to the pectoral muscles is constant and will not change with the change of the arm position, and the movement range can be larger and the safety is better. People who just started using it can strongly feel the feeling of chest swelling. Do you think it's practical? You must try it yourself.

Butterfly machine "playing" is not so simple, please understand the operation matters.

1, be sure to straighten up and stick to the backrest. In addition, don't lock the elbow joint, remember that the arm is bent rather than straight.

2. During the movement, the elbow joint should be kept backward and outward, not downward.

3. The whole movement range is as large as possible, so as to better stretch the pectoralis major.

4. Don't use external force. Use pectoralis major for clamping. Don't pinch the handle with your hands when you relax, so the stimulation to pectoralis major will be less.

5. The whole movement range is as large as possible, so as to better stretch the pectoralis major.

6. At the end of the exercise, you must give the chest muscles an extra static contraction, and the rhythm should be stable.

Different sitting positions will get different training effects, such as doing it with your back against a cushion, which is very effective for chest training; Facing the cushion will stimulate the scapula and deltoid posterior bundle. You can train and adjust according to your own needs.

Matters needing attention in butterfly machine chest clamping practice II. Butterfly machine chest-clamping breathing method

Generally speaking, exhale when forced to enter and inhale when released. Of course, as I advocated before, it's not particularly heavy exercise anyway, as long as your breathing is regular.

Main points of chest clamping training for butterfly swimming machine

1. Sit on a stool, with your upper back and hips on the cushion, your feet on the ground, adjust the pole above to a proper angle (as long as your shoulders are comfortable), keep your elbows and arms in a straight line, and hold the handle with your palms facing each other.

2. Push your arm inward. At this point, your back should be close to the cushion and your head should rest on your back. Bend your elbow slightly to avoid injury.

At the end of the action, your forearm should be parallel to the ground, and the whole arm should be slightly bent, which is special! Finally, you should tighten your chest muscles hard, so that your chest muscles can get more stimulation.

4. Go back to the original movement. Please note that it is not completely put back here. You need to find the most "tight" point, that is, the most elastic point when doing the next movement (so that the shoulder will not be injured, and because there is no rest when you are completely relaxed, the stimulation to the whole chest muscle will be stronger).

Matters needing attention in clamping box of butterfly machine

1, the head, hips and upper back must be pasted, and remember that the arms are bent rather than straight.

2. At the end of the exercise, don't pinch the handle by hand, so the stimulation to the chest muscles will become smaller.

3. The whole movement range is as large as possible, so as to better stretch the pectoralis major.

4. At the end of the action, you must give the pectoral muscle an extra static contraction.

The benefits of men practicing butterfly swimming machine to clamp their chests

The advantage of butterfly chest clamp is that the tension on the pectoral muscle is constant and will not change with the change of arm position. Because the action of "bridge" can be adopted, the elbows touch each other, the range of action can be larger and the safety is better. Not only the middle and lower part of the chest seam (the main stimulation area of the lying dumbbell bird), but also the whole chest seam has a strong stimulation effect. Changing the grip form can focus on stimulating the upper part of the chest seam.

Correct method of butterfly machine clamping chest

Sit on the stool, hold the handle and bend your elbow to the baffle. If you sit high or low, you can adjust the height of the stool. The range of motion can be adjusted by the hole positions of the upper two half-moon plates.

Take the action of "crossing the bridge", that is, only stick the upper back on the backboard. When opening, fully inhale, hold out your chest, spread your shoulders back as far as possible, and pay full attention to chest seams. Through control, the pectoral muscles are fully stretched. If you practice in front of a mirror, you should pay attention to the stretching of your chest muscles, so that you can concentrate better.

When closing, the elbow baffles should contact each other, pause for peak contraction 1~2 seconds. This time will feel more laborious, unlike when dumbbells touch each other. We can only make up for the loss of tension by tightening the pectoral muscles as much as possible or separating them a little (don't wait for the arms to be perpendicular to the body plane). The frequency is 8~ 15 times/group, and 3~5 groups are made with reduced weight.