What is the first step in fitness? Many people want to report to the gym, but it doesn't have to be like this! Modern people live too fast and have no time to develop their hobbies, let alone keep fit. If they don't report to the gym, they will spend a lot of time learning fitness knowledge. In fact, do you have to go to the gym to practice your chest? No, you can also practice your chest muscles at home. For initial chest muscle training, the following actions are enough.
1, kneeling push-ups
You can make it with cushions. Kneel on the mat with your feet crossed, then hold your hands shoulder width, and complete the action as usual, each group 15, ***3 groups.
This action is the most entry-level push-ups, suitable for both men and women. Supported by the lower knee and arm, it provides a lot of strength for the pectoral muscles. This action requires the thighs to be in line with the upper body, especially the waist should not collapse.
Step 2 Kneel on the stool and do push-ups.
Lie prone on the mat, and then slowly move your knees to the stool. Kneel on the stool with your feet crossed. The upper body moves as above, tightening the abdominal core, and slowly exerting force by your chest muscles when you get up. Each group 15, ***3 groups.
This action is the same as the principle of upward tilt bench press in the gym, but it is trained by self-weight, so it has better stability. The main exercise is the upper chest muscles. If you want to increase the difficulty, you can change your kneeling posture into a standard posture and put your feet on the stool.
3. Shoulder width kneeling push-ups
Other movements remain the same, except that the distance between the hands is changed to shoulder width, which causes the elbow to open backward instead of outward, thus weakening the strength of the arm and requiring more strength in the chest. Each group 10, ***3 groups.
Shoulder width push-ups mainly increase the thickness of chest muscles. The pectoral muscles are not beautiful, but they must have a certain thickness, so that they are full.
4. Diamond push-ups
Or the way to kneel. Put your hands in front of your chest muscles to support your body. Because your thumb is open, it looks like a diamond in the middle. This is called a diamond push-up. It is suggested that each group 10 has ***3 groups.
This action is more difficult than before. Squeezing the pectoral muscle at a narrow distance can stimulate the pectoral muscle more, and it also has a great stimulating effect on the triceps brachii of the arm. Many fitness veterans usually use this action training when they have nothing to do, and will do it with the goal of 500.
After the above whole set of movements, the chest muscles will definitely be particularly sour, and the training effect will not be worse than that of the gym. It's enough for beginners who just started fitness. The most important thing in fitness is self-awareness. If you want to exercise, you don't need to be urged at all, but if you don't want to exercise, even going to the gym is just a show.
The Spring Festival is coming. There is nothing to do during the Spring Festival. Why not exercise your chest muscles at home? What fitness needs most is a knowledge-seeking heart, constantly finding suitable methods from training and constantly learning training methods.