When it comes to the way to practice chest muscles, many people will think that bench press is a necessary way to practice chest. Of course, bench press can really bring more comprehensive stimulation to our chest muscles, but we can't deny other fitness methods. In fact, in addition to bench press, there are many exercises that can effectively stimulate the chest muscles. Next, let's learn about the knowledge of chest muscles and other fitness methods that can train perfect chest muscles.
By reading this article, you will gain the following knowledge:
1, the role of pectoral muscles
2. Besides bench press, what other ways to exercise chest muscles?
3. What to do after fitness?
First, the role of pectoral muscles
1, which can protect your body well.
I've heard people say that the most useless muscle in the whole body is the pectoral muscle. These people think that pectoral muscles can neither lift objects like biceps, nor support heavy objects like triceps, nor bear heavy objects like latissimus dorsi. I can only say that people with these ideas have a superficial understanding of chest muscles. For example, if someone hits you from the front, they will often punch you in the chest. At this time, it depends on whether your chest muscles are strong. If the pectoral muscle is strong enough, it can cushion most of the impact injuries, but if the pectoral muscle is weak, it may be hit hard. If it is serious, your internal organs will even be damaged because of too much impact!
2. It can also be used in sports.
Wrestling, rugby, shot put and chest muscles will all participate! Take the shot put as an example. If you don't have strong chest muscles, you can't put the shot in the ideal position. Although the shot put depends on the inertia of the rapid twisting of the body to a certain extent, the strength of the pectoral muscles in this process can not be ignored.
If you have strong chest muscles, combined with the inertia speed of rapid torsion, you can throw the shot to the ideal position. In addition, thick chest muscles can avoid shoulder sprain caused by too fast torsion.
3. shape; appearance
A pair of strong chest muscles can not only help you improve your body's ability to resist blows and exercise, but also help you shape your body and make your overall external image more handsome. In this way, your charm value will naturally soar.
Finally, the role of pectoral muscles should not be underestimated. So, in order to make you have strong chest muscles, let's see what other good fitness methods can help you develop a large area of chest muscles besides bench press.
Second, in addition to bench press, what other ways to exercise chest muscles?
1, parallel bars arm flexion and extension
① Function description: The muscles stimulated by parallel bars arm flexion and extension are pectoralis major and triceps brachii. Of course, it can also stimulate teres major and infraspinatus to some extent.
② Action essentials:
First of all, put your hands on the parallel bars, your feet can be crossed and stacked together, and your knees are slightly bent;
Then, bend your arms and lean forward as far as possible to keep your brain and trunk in a straight line;
Finally, stop when your big arm is roughly parallel to the ground, and then lift it.
③ Number of action groups and breathing mode:
10 times as a group, do three groups. Inhale when sinking, and exhale when propping up.
④ Precautions:
Keep your back straight and don't bend, or you will get hurt easily. Also, when your arm is sinking and propping up, your elbow should be as close to your body as possible, so as to avoid damage to your shoulder joint. When propping up, you don't need to bend and straighten your arms, because completely propping up your arms will definitely help you to borrow money and can't achieve the best training effect.
Step 2 high-five push-ups
① Function description: The muscles stimulated by high-five push-ups are pectoralis major and triceps brachii. Because, because it has a significant stimulating effect on the whole upper limb, it can also stimulate your latissimus dorsi and abdominal muscles.
② Action essentials:
First, put your hands on the ground, put your toes on the ground and straighten your knees;
Then, bend the arm until it is roughly parallel to the ground, and then stop briefly;
Finally, hold it up quickly with your arms until it is in the air, and high-five with your hands.
③ Number of action groups and breathing mode:
10 times as a group, do 2 to 3 groups. Inhale slowly when the body sinks, and exhale quickly when it bursts into the air.
Note: When doing high-five push-ups, always keep your body in a straight line, and try not to bend or bend your knees. In addition, like the rhythm of breathing, do it as slowly as possible when sinking and as fast as possible when flying, which can better stimulate the chest muscles. Of course, because high-five push-ups are more difficult, and this action has a greater impact on elbow joints and shoulder joints, in order to avoid injury, you should fully warm up before doing them. In addition, beginners had better not do it too many times, and then increase the number of times when they are familiar with it.
3. The frame clamps the chest.
① Function description: The main muscles stimulated by gantry fixture are pectoralis major, biceps brachii and triceps brachii. In addition to these muscles, this action also has a certain stimulating effect on the serratus anterior muscle.
② Action essentials:
First, hold the tension ring with both hands, and separate your feet, roughly at the same distance as your shoulders;
Then, both hands are pulled down hard at the same time, and the pectoral muscles are clamped hard;
Finally, stop for a second when the hand is about to touch, and then reset.
③ Number of action groups and breathing mode:
10 times as a group, do 3 to 5 groups. Exhale quickly when pulling down and inhale slowly when resetting.
④ Precautions: The body-building action of the dragon-door chest clip is relatively simple, but it has a remarkable stimulating effect on the chest muscles. When doing this action, you should pay attention to starting from a small weight. When you are familiar with the whole process, you can try to increase the weight.
Third, what to do after fitness?
We can't sit down or lie down to rest immediately after fitness. The correct way is to find a spacious place and start stretching the ligament. Stretching ligaments can not only help you relieve the fatigue caused by fitness, but also help you remove the garbage in your body, thus promoting metabolism. After stretching, you should supplement nutrition in time and keep enough sleep, so as to ensure the rapid growth and even excessive recovery of chest muscles!
Conclusion: In fact, bench press is a good way to practice chest muscles. It has a strong stimulating effect on the pectoral muscle, especially on the middle part of the pectoral muscle. Relatively speaking, its stimulating effect on upper and lower pectoral muscles is slightly weak. So you can choose the above methods to stimulate the chest muscles more comprehensively and deeply. You need to practice your chest muscles on the washboard, and you can't practice it just by looking at the training methods. The key lies in your personal execution. Don't hesitate, please act!