As long as you are willing to persist in training and put it into action, you can train your chest muscles in the initial stage of half a year, so that your chest will become wider and fuller from now on. In fact, the most difficult thing in fitness is not the training action, nor the weight of the equipment. The hardest thing is persistence. Some people say that fitness is too tiring and weak to carry those heavy objects, but what I want to say is that whoever can do those movements well by nature can control those heavy objects by nature. Isn't it all done bit by bit? Every master is from a novice. If a person wants to persist in training for a long time, he must first have confidence (of course, fitness is a sport that can exercise one's confidence and perseverance). If everyone wants to practice fitness well, the first thing to do is to keep training. As long as you keep training, fitness is equal to success.
Ok, let me tell you how to exercise your chest muscles. In fact, it is not particularly difficult to increase chest muscles. As long as you master bench press training, your chest muscles will be well trained, because the main actions to increase your chest muscles have evolved from barbell bench press and dumbbell bench press, so you should learn how to control barbell bench press and dumbbell bench press at the beginning of chest training, and then all kinds of rope chest clamping actions in gantry training. All kinds of rope clamping the pectoral muscles are actions to strengthen and modify the edges and seams of the pectoral muscles, that is to say, there are actually two forms of exercise of the pectoral muscles, one is pushing and the other is clamping. It seems that there are many training movements, but the foundation cannot be separated from these two forms. As long as you master these two basic training forms, then chest muscle training is not difficult for you. Let's do a set of chest muscle training exercises for everyone, which can help the trainer strengthen the upper chest muscles. Upper pectoral muscle is a difficult part in chest training. If you want to make the pectoral muscles look wide, you must pay attention to the upper pectoral muscle training.
In this training, each movement is done in 4 groups, with an interval of 60-90 seconds and an interval of 90- 120 seconds.
Warm-up exercises, using small dumbbells with light weight, are mainly to fully warm up the shoulder joint and reduce the chance of injury. It consists of three actions, each action is done 10- 15 times, three actions are completed as 1 group, and three groups are done.
Formal training action
Action 1, dumbbell press up and down, this action needs to adjust the fitness chair to a certain inclination for training, and it is best to use the way of increasing weight during training, and each group does 12-8 times.
Action 2: Push the chest with equipment. Choose the fixed equipment for chest training, and the weight used will gradually increase. Each group will add a certain weight. Push the fixed equipment to the bottom, select the appropriate weight, and keep control. It is a good equipment for chest abuse, and each group does 12-8 times.
Action three, the rope clamps the chest. The action is mainly to strengthen the middle seam of the chest muscle. When doing the action, both hands control the rope to be clamped to a certain extent before returning. The weight used is gradually increased, and each group increases a certain weight, and each group does 12-8 times.
Action 4: Push the chest with equipment, and choose the fixed equipment for practicing the upper chest. This action is also done with the same equipment as Action 2, except that this action is done from one side, and the attention is more focused on stimulating the upper chest on one side. The weight is light and the weight used is unchanged. Each group does 15 times.
Action 5, tilt the dumbbell bird, through a fitness chair with a certain tilt angle. It's a good action to practice chest and chest seam+side edge. Control the dumbbells used in the whole process to fully stimulate the chest muscles. This action begins with gradually increasing the weight used, and the last group is completed with reducing the weight. The first three groups used to increase the weight, each group did 12-8 times, and the fourth group-reduced the weight to complete 6543.