Butterflies, also known as butterfly birds, are mainly used to exercise and depict the depth of pectoralis major sulcus, making pectoralis major look fuller.
Target exercise site: exercise the separation degree of thoracic groove.
Action essentials:
1. Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to spread your arms too much (just open them to the back plane) to avoid damaging your shoulder joint. Not too heavy. Pause for 3 seconds during adduction and fully squeeze pectoralis major.
2. Breathing: do it every time 1 breathe naturally 1 time.
Second, the sitting posture pushes the chest
For junior fitness enthusiasts, fixed equipment exercise is a safe and effective way to improve physical fitness and muscle sense, and the most typical chest exercise is sitting chest push (sitting? Chest? Pressing) can effectively improve the feeling of chest muscles and improve the strength of shoulder joint, elbow joint and wrist joint. Lay a solid foundation for dumbbell barbell bench press practice in the future.
Target exercise site: pectoralis major
Action essentials:
1. Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to spread your arms too much (just open them to the back plane) to avoid damaging your shoulder joint. Not too heavy. Pause for 3 seconds during adduction and fully squeeze pectoralis major.
2. Breathing: do it every time 1 breathe naturally 1 time.
Third, bench press:
Bench press is the abbreviation of supine press, also called bench press or bench press, which can increase and stimulate the quality of chest muscles, have better muscle training effect and shape a man's good figure.
Target exercise parts: pectoralis major, pectoralis minor and deltoid toe.
Action essentials:
1, press down for 2 seconds, pause 1 second, and push up 1-2 seconds.
2. Breathing: do it every time 1 breathe naturally 1 time.
Extended data
Body-building exercises can adopt all kinds of unarmed exercises, such as all kinds of unarmed aerobics, rhythmic gymnastics, aerobics, all kinds of resistance movements, etc.
You can also use a variety of sports equipment for various exercises, such as dumbbells, barbells, kettlebells and other weightlifting equipment, gymnastics equipment such as horizontal bars, parallel bars, ropes and poles, strength training equipment such as spring tensioners, pulley tensioners and rubber bands, and various special comprehensive strength training racks, as well as aerobic training equipment such as power bicycles, stair treadmills, flat treadmills and rowing machines.
There are many kinds of exercises in fitness, including a complete set of unarmed bodybuilding gymnastics; There are also light equipment gymnastics such as balls and sticks, which are mainly used for women's bodybuilding training to achieve the purpose of losing weight, improving body shape, improving flexibility and enhancing rhythm; There are many weightlifting exercises and other sports that can develop muscles in all parts of the body. These movements are mainly used for men and women to keep fit and develop muscles, and also for men and women bodybuilding training.
In order to keep fit, special training methods are needed. For example, when using barbells and other weightlifting equipment to do various movements, there are special requirements and arrangements in terms of equipment weight, action mode, number and frequency of arranged groups, action speed and so on.
References:
Baidu Encyclopedia: Fitness