How do fitness novices shape plump breasts?
Chest: upper bundle
Smith bench press 4 groups 10 times.
step
After putting the workbench under Smith's machine,
The height of the barbell is set to be touched when lying down.
When the arm can be fully extended and properly adjusted.
Weight, body lying on a flat bench. Spin backwards
Turn the wrist to hold the barbell, and the grip distance is wider than the shoulder.
After unlocking the barbell from the shelf, open the barbell in the
Right above you, arm position locked, this is
Starting position.
When inhaling, slowly move the barbell down to the bar.
The bell is attached to the middle chest.
After a short stay, use the strength of your chest muscles to barbell.
Lift back to the starting position and exhale at the same time.
breathe
Exhale when pushing up and inhale when falling.
The process of falling and lifting when lifting a heavy object.
Hold your breath all the way, and then adjust your breath at the highest point.
Suction, avoid releasing power.
4 groups of flat dumbbell flying birds 10 times
step
Sit flat on the bench, one in each hand.
Dumbbell, put on the thigh, palms facing each other, big.
Leg strength helps to lift dumbbells and keep the body in line with the trend.
Lie down until you are above your chest. This is the starting position.
Keep your feet on the ground, tighten your arms and tighten your abdomen.
The shoulder blade retracts and sinks to make the upper back flat against the stool.
Elbow slightly curved, inhale, arms to both sides.
The big arc descends and falls to the lower edge of the dumbbell and chest.
At the same height.
Exhale, make the upper arm close to the middle of the body, at
Squeeze the chest at the top.
breathe
Inhale downward and exhale upward.
Chest: middle bundle
Tilt upward and bench press 4 groups 10 times.
step
The upward barbell bench press is a compound action.
Helps strengthen the upper chest and triceps brachii.
Lying on an inclined stool with your feet flat on the ground,
The back is slightly arched and the shoulder blades are contracted.
Hold the barbell equidistantly from the bar with the forehand grip.
Lift the bell rack to your chest.
Hold your chest out, bend your elbows slowly, and put on barbells.
Lower close to the chest and keep the latissimus dorsi tight.
Then push the barbell back quickly with chest strength.
Starting position.
breathe
Exhale when pushing up and inhale when falling.
The process of falling and lifting when lifting a heavy object.
Hold your breath all the way, and then adjust your breath at the highest point.
Suction, avoid releasing power.
4 groups of upward inclined dumbbell birds 10 times.
step
Sitting on an inclined bench with dumbbells on his legs.
The head is opposite to the palm, and the thigh exerts force to help the dumbbell.
Push-ups, lie down until you reach the dumbbell.
Shoulder width. In the process of pushing up, rotate forward.
Arms facing the palm forward, this is an upturned dumbbell lying flat.
The starting position of the push.
Slowly bend your arm and lower the dumbbell to your chest.
On both sides, then press the dumbbell with chest strength.
When you reach the top, stand up and stop for a while.
breathe
Exhale when pushing up and inhale when falling.
Chest: lower bundle
Parallel bars arm flexion and extension 4 groups 10 times.
step
The arm flexion and extension of parallel bars is a kind of self-respect training, which helps
Strengthen the chest, biceps brachii and shoulders
Strength and muscle.
Stand on the parallel bars, put your hands on the parallel bars, hands
Keep your arms straight, hold your chest out and support your arms.
Body, this is the starting position.
Elbows bend slightly outward and slowly descend, on both sides.
Inhale evenly, lean forward about 30 degrees and feel it.
Chest stretch.
After feeling stretched, push your body with chest strength.
Bring it back to the starting position and continue to exhale.
breathe
Exhale when supporting the body and inhale when recovering.
Gantry rope clamping box 4 groups 10 times
step
The rope clip in the middle is mainly used as a warm-up or ending.
This project helps to strengthen the chest and upper body muscles.
Meat.
Adjust the pulley of the gantry beam to a proper position (
Head), select the appropriate training documents.
Hold the handle with both hands.
Stand between the pulleys, arms outstretched,
Hold your head high. This is the starting position.
Stretch your elbows, pull your arms inward, and feel your chest.
Stretch, inhale.
Pull to the limit, pause for a moment, and return your arms.
Exhale at the same time in the starting position, and the degree of exercise is guaranteed.
Maintain similarity.
breathe
Clamp the chest and exhale, and resume inhalation.