In fact, the enhancement of pectoral muscles is not a particularly difficult part in the overall fitness training. As long as you persist in training for a period of time, you can train the initial shape of the pectoral muscles. Of course, if you want to develop really strong and stylish chest muscles, you have to work hard. Although the superficial layer of chest muscle grows faster in early training, it is more difficult to grow deep muscles with the deepening of training. At this time, bodybuilders should not only consider intensive training. At the same time, we should also pay attention to physical training. If bodybuilders only pay attention to deep muscle training at this training stage, but not to the overall shaping training, then the overall chest muscles will lack aesthetic feeling. Therefore, the training at this stage should be divided into two steps, deep muscle building training and shaping training, so that your chest muscles will really have width, thickness, hardness, beauty and charm.
This chest training program completely uses the ropes of the gantry to practice the chest and shape it better, aiming at the upper, middle, lower and side of the chest. Arrange a separate training day for chest exercises, complete all movements, and have a proper weight. You must be able to control yourself. Just practice chest and develop in an all-round way. If you are just beginning to touch these movements, use light weight to find the feeling first.
Do 4-5 groups of the following five dragon-gate rope chest exercises, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, use the rope of the gantry and the handle to clamp the chest. The position of the rope is fixed at a high place, standing in the middle, the body is straight, and the weight used is gradually increased. Each group does 12- 10 times. During training, the legs are tightened and the strength is concentrated on the chest. This action can be trained to multiple parts, so weight is used in training.
Action 2: Hold the chest with the rope and handle of the gantry. The position of the rope is fixed at a high place. After one step, lean forward and use more weight. Each group should do 12- 10 times. When training, you should stabilize your upper body, avoid shaking your body and ensure slow training. If the gantry clamp training moves too fast, it will not only affect the training effect, but also.
Action 3: Clamp the chest with the rope+handle of the gantry (upward clamp). The position of the rope is fixed at the lowest, and the weight used is gradually increased, and each group does 12- 10 times.
Action 4: Push the chest down with a rope. This action starts from one side, and the rope is in a high position. The weight used is gradually increasing/constant, and each group (each side) does 10 times.
Action 5: Lie on the BOSU hemisphere/fitness chair and make a bird with a rope. The position of the rope depends on whether you are lying on the BOSU hemisphere or an exercise chair. If you lie on the BOSU hemisphere, fix the rope at the lowest position. If you lie on the fitness chair, fix the BOSU hemisphere at a position higher than the lowest position, which is more convenient for the perfect execution of the action. The weight used increases gradually, and each group does 15- 12 times.