push-up

Key points: keep your arms straight, fingers forward, and the distance between your arms is shoulder width or slightly wider. Legs together straight, toes on the ground. The body is vertical, in a straight line from head to toe. Hips and waist can neither arch nor collapse. Then bend your arm, and your body will descend to be parallel to the ground. Then straighten your arms and support your body. Try to tighten your pectoralis major, pause, and then bend your arm again. Inhale when the body is propped up and exhale when it is put down.

The starting posture of straight arm support should make the shoulder vertical line in front of the palm support surface, so that pectoralis major can be fully exercised. When the body descends, no other parts of the body should touch the ground except the hands and toes. When the body is lowered and propped up, the movements should be smooth and always keep a straight line from head to toe. You are not allowed to collapse until the last time or two (that is, when you are exhausted), and your upper arm should be close to your side when you push up.

In order to improve the exercise effect, you can carry a load on your shoulders or raise your feet (for example, leaning on a stool or steps) to increase the difficulty. The distance between the two hands can be wide or narrow. Beginners with poor physical strength can lift their bodies when they are half down, or improve the position of their hands (holding stools or steps) to reduce the difficulty.

Push-ups can not only exercise pectoralis major, but also serratus anterior, deltoid toe, triceps brachii and forearm muscles, as well as rectus abdominis, oblique abdominis, iliopsoas, quadriceps femoris and triceps brachii.

Chest muscle training is full of phenol, which is contrary to the idle position of lotus. Acetylene is also threatening to wave the shin, and the moon is bright and the crab is recovering. br/>；

1. There is an obvious gap between the underdeveloped upper chest and the middle and lower chest.

1. diagonal bar, dumbbell bench press. Why do some people practice for a long time and the effect is not obvious? Explain that the action needs to be improved. First, pay attention to the essentials of action. Get rid of the habit of doing bridge pressure. Otherwise, it will become an approximate flat bench press. The exercise area will drift to the middle and lower chest. Second, if the whole movement is not effective, you can consider the half-way movement, and at the same time focus on the upper chest and increase the weight appropriately. Third, if the barbell effect is not good, dumbbells can be given priority. There is a trick: lower the dumbbell. Making the route slightly C-shaped can produce a component in the tangential direction and add it to the cross section of the upper chest. The key point is to focus on the cross section of the upper chest and imagine the tendon bursting and congestion to enhance the training effect.

2。 Horizontal bar dumbbell press, no belt, 6-8 times for each group. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "submerge" the exposed clavicle.

3。 Bench press Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest. The key points of action are: when putting down the barbell, put the barbell bar on the neck, focus on the upper chest, and then put a wooden block under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out.

4。 Push-ups forward. Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back.

Second, the improvement of chest muscle suture is not obvious.

The middle seam of the professional master's chest muscle is like a line, narrow and deep. In order to deepen the chest seam, the muscles near the chest groove must be set up. The key is to fully squeeze the pectoral muscles, so that the pectoral muscles on both sides are fully close and convex in each movement.

1。 Straight-arm instruments clamp the chest. The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can cross on the chest, and the amplitude is naturally greater than the arm bending action. Hold 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".

2。 Stand under the frame of the stretcher in a crossed way, hold the handle with both hands to do chest clamping, and cross your arms fully, without touching or separating. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, and each group is subject to 8- 12.

3。 Narrow grip bench press. You can practice with heavy load, but the range is limited, which has advantages and disadvantages. It needs to be combined with other methods to achieve good results.

Dumbbell birds also have a certain effect on practicing chest seam, but once the arm is balanced, the tension on chest muscle stretching will become smaller, so the training of chest seam should be mainly based on equipment with pulleys.

Three. Methods of increasing the thickness of pectoral muscle

To increase the thickness of pectoral muscles, we should pay attention to the following points. First of all, we should not always train according to the weight we are used to. Once a group of exercises exceeds 10- 12, it is necessary to consider increasing the load. The regulation mechanism of human body is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be solved relatively easily next time. This can make the muscles thicker and bigger. The second is to increase the range of motion as much as possible, which plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the degree of stretching and contracting of muscle fibers, and the stronger the stimulation. The effect is naturally much better than the action with limited amplitude. The third is to do more heavy upper body movements. For example, hard pull, standing posture recommendation and so on. These actions not only improve the circumference of the upper body in an all-round way, but also promote the thickening of the chest muscles.

Two main actions of thickening pectoral muscles

1。 Barbell bench press: In addition to regular 8- 12 exercises, we should regularly arrange heavy training days to break the body's adaptability to heavy load or even overload. Generally, do the movement 4-6 times, with the limit weight 1-3 times. The total number of groups is 8- 10. Limited to 2-3 groups, rest between groups 1 minute and a half to 2 minutes. Then arrange one or two other actions. For example, do 12- 15 times, and finally do 1-2 group with high magnification (15-20 times), which can give consideration to deep muscle fibers, make muscles highly congested, and form a good complementary effect with heavy exercise training.

2. Dumbbell bench press: In addition to the normal landing posture, you can also deliberately put dumbbells near your waist to expand your chest and stimulate your lower chest. Start with a lighter weight, get used to it slowly, and then increase the weight accordingly after getting used to it. The lower limit is to try to do it about eight times.

Four. Block forming

In addition to the reasons mentioned above, such as upper chest, middle seam and thickness, there are several intuitive reasons why the shape of pectoral muscle is not ideal. The width of pectoral muscle is not enough, especially the lower side margin is narrow, and the lower chest droops too much or is not developed enough. Under normal circumstances, the overall outline is not clear enough.

To increase the width of chest muscles, barbell supine press should be held wide. You may not be used to it at first, but you will soon get used to it. The wider the grip distance, the stronger the stimulation to the lateral edge of the pectoral muscle, which can fully open and stretch the pectoral muscle.

The lower side is too small, so you can adjust the position of the bar drop to make it close to the lower chest. When doing dumbbell bench press, the landing position can be deliberately lowered, which is true for supine birds, whether dumbbells or tensioners. In addition, push-ups on the top of the head can also improve the lower edge of the pectoral muscles. Hands should be supported on the lower side of the body, and a certain weight can be added to the back.

If the lower chest drops too much, if it is not the cause of obesity, it is mainly caused by too much downward reclining. The advantage of downward oblique bench press is that it can quickly develop the lower chest, but the disadvantage is that the lower chest drops too much when standing normally. So don't overuse this action.

In order to improve the clarity of the whole chest muscle contour, the following techniques can be used:

1。 Modeling training is interspersed between each group of movements, mainly focusing on clamping and expanding the chest below, because the chest muscles have been fully congested and exposed after a group of equipment exercises. At this time, shaping and tightening muscles can make the chest contour more prominent. Can strengthen the whole line.

2。 For example, strengthening the outline in action. Do peak contraction and hand contraction, 1-2 seconds, the stretcher flies and pushes on the chest when sitting. Strengthen the contour of chest muscles.

3。 Use independent weights to do multiple sets of exercises. 12 times the isolation weight can completely focus on the essentials of action, which is very important for shaping the contour of chest muscles. Sometimes in order to strengthen the effect, one class can only do one action.