Today, I will bring you four groups of movements, and you can quickly build your chest muscles by simply using dumbbells.
The first action: supine bench press
First, grab the dumbbell with both hands, lie on your back on the instrument chair, with your arms slightly bent, your elbows measured at 90 degrees with your body, and your feet naturally touch the ground, keeping your back straight and your torso stable. Then push the dumbbell up, the dumbbell pauses for a few seconds at the highest point, and the upper arm and the lower arm are in a straight line, which can be slightly bent; When descending, the elbow of the lowest arm is at right angles, which is the biggest difference from birds; The final reply is just repetition. It should be noted that when beginners practice this movement, it is best to choose dumbbells with small weight and pay attention to anti-slip.
The second action: the bird leaning upward
At first, the upper part of the body lies on the upper inclined plate, which makes an angle of about 45 degrees with the ground. Grab two dumbbells with both hands and do the flying bird action. The elbow is wronged at the highest point and returns to the initial position. Repeat. In particular, the highest arm is perpendicular to the ground, not the trunk of the body. This action can effectively exercise and stimulate the upper part of pectoralis major. After long-term exercise, the chest will be more full visually, and the separation of the thoracic groove will be higher, and the chest will be full.
The third action: rowing with one arm
Rowing can not only exercise the chest muscles, but also carve lines for the biceps of the arms, deltoid muscles of the shoulders and back muscles. Rowing with one hand can also make you pay more attention to muscle stimulation.
First of all, one side of the arm and knee can be fixed with a sloping plate, so that the other side is suspended, which is safer and can stimulate the stretching of the chest more effectively. The elbow at the highest point can approach the physical fitness test, and the arm at the lowest point can stretch itself.
The fourth action: push down obliquely and horizontally.
Similar to the first movement, dumbbell bench press is lying on the lower inclined plate, which requires higher requirements and requires more stable core muscles, but the benefits are doubled. It can exercise the middle muscle of pectoralis major more effectively, exercise the biceps of the arm, and stimulate the triceps slightly at the same time, which is more obvious for improving the separation degree of thoracic groove, and finally make your chest more stereoscopic, full and sexy.
These are the four groups of chest exercises I brought to you today. A set of dumbbells and a fitness board can stimulate your chest, and you can also exercise your hand muscles and shoulder muscles by changing the angle and trajectory slightly. It is a very good fitness equipment. You can practice it at any time, whether at home or at work, to help you build a good figure.