If you are a friend with a high body fat rate and a little fat, it goes without saying that after proper chest muscle training, do aerobic exercise to reduce fat.

People of other figures should activate pectoralis major first, starting with push-ups, then changing to push-ups, and finally putting on equipment (dumbbells, barbells).

Today, I will tell you how to exercise your chest muscles effectively through freehand training and push-ups.

First, push-ups practice

Standard push-ups

The basic requirements are:

1, chest out and abdomen in, trunk and legs in a straight line.

2. The arm is naturally straight and perpendicular to the ground.

1. Keep your hands shoulder-width, always keep your back straight and your elbows close to your sides.

Novices can do push-ups according to the frequency shown in the picture. If he wants to increase the difficulty, he has to slow down, bend down, count to 2 to 1, count to 2 to the lowest, then stop at 1 sec, and count to 2 again. Slowing down the rhythm can stimulate the chest muscles more effectively.

Second, push-ups simple transition action

Kneeling push-ups

Not everyone can do a standard push-up as soon as they get started, so we need to practice the transition movements step by step. The difficulty of kneeling push-ups is reduced by half, which is very good as a transitional action of standard push-ups

What if I still can't do it on my knees? You can also use the four-legged push-ups as shown below, which is relatively simple. When the strength of the chest and arms is insufficient, you can simply do it and feel the strength of the pectoralis major.

Four-legged push-ups

Third, aim at the movements of different parts of the chest muscle.

As mentioned earlier, we divide the pectoralis major into three parts: the upper chest edge, the lower chest edge and the middle chest seam. So what push-ups can stimulate these three parts?

1, upper edge of chest

Downward oblique push-ups

Low push-ups

If you can't do it, you can also kneel on a leather stool or sofa and make a transition.

Kneeling push-ups

2. Lower chest edge

Tilt up push-ups

How do novices activate pectoralis major push-ups to practice chest-Figure 8

Put it on a fixed jumping box or desk stool. Be sure to check whether the table is waiting for trouble first to avoid unnecessary harm.

Step 3 suture the chest

Diamond push-ups

Are diamond push-ups bigger? It is recommended to wait until the chest muscles have a certain foundation before practicing. Of course, the transition action is also to change the straight leg into a kneeling position.