What equipment is the best for practicing chest muscles?
1, parallel bars to practice chest muscles
Using parallel bars to support parallel bars requires upper body muscles and core muscles to stabilize the body, which can stimulate chest muscles and triceps at the same time. Especially when the body leans forward and the elbow is 45 degrees outward, it has a stronger stimulating effect on the chest muscles.
2. Practice the yoga mat for chest muscles
Yoga mat is the most basic fitness tool to exercise chest muscles. You can do various push-ups on the yoga mat, such as chest-expanding push-ups, shoulder-clamping push-ups, cross-knee push-ups, etc., which can exercise the chest muscles well.
3. Practice dumbbells and chest muscles
Practice chest muscles with dumbbells, do dumbbell flying birds, dumbbell bench press and other actions, you can exercise chest muscles. Moreover, compared with barbells, dumbbells need more balance and coordination ability to control weight, and the movement range is also relatively large, which can fully stretch muscles and increase the width of chest muscles.
4. Bird machine for chest muscle training
The bird machine is a good instrument for exercising chest muscles, which is very common in gyms. This instrument is mainly used to exercise the width of the pectoral muscle, which can make the visual effect of the pectoral muscle more full. If you exercise your chest muscles to a certain extent, you can also change the handle into a curved rod or a thick rope, so that you can practice chest pull-down movements and some side door movements, which is more effective for chest muscle exercise.
5. Butterfly machine for chest muscle training
Butterfly swimming machine is a kind of machine used in the gym to practice bird breast clamping. Its main function is to exercise pectoralis major. When using this equipment to exercise chest muscles, novices had better put their backs close to the seat, which is more convenient for exertion. For those who have practiced certain chest muscles, it is best to put the chair at the back when using the equipment, so that not only the chest muscles can be better exercised, but also the abdominal muscles can be exercised.
6. Stretcher for chest muscle training
Tension bird is also a common instrument for practicing pectoralis major in gym, and can also be used for biceps brachii, triceps brachii and wrist flexor. Compared with the more common dumbbell bird, the stretcher bird can challenge more weight, which makes the effect of exercising chest muscles better.
Exercise method of chest muscles
1, recumbent recommendation method
This is mainly to practice the thickness of pectoralis major and thoracic groove. The standard action is to put the dumbbell on the back stool with both hands, palm up, push the dumbbell up until the arm is straight, pause for a while, and then slowly restore. Note that pushing up and down in an arc can make pectoralis major fully contract and fully extend.
2. Upward tilt recommended method
This is mainly to practice chest muscles. The action essentials of its standard movements are the same as those recommended by recumbent position, but the stool surface should be adjusted to an inclined angle of 30 ~ 40 degrees, and it is appropriate to recline on it.
3. Lying bird method
This is mainly to practice the sulcus in the chest. The standard action is to sit on the supine stool, hold dumbbells in both hands, palms facing each other, and then straighten your arms naturally above your chest. The two arms are slightly bent to lower the dumbbell to the lowest point of the arc on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift the two arms to restore it.
4, supine straight arm pull up
This is the best action to enlarge the chest and practice pectoralis major and serratus anterior. The standard action is to lie on the cross stool, with your shoulders on your back and your feet on the ground. Hold one end of the dumbbell in your chest with both hands, slowly put the dumbbell behind your head with your shoulders as the axis (you should be able to feel the stretching of your chest muscles and chest), and then lift the dumbbell when it reaches the limit.
What food is good for muscle exercise?
1, olive oil
Unsaturated fat in olive oil can increase the testosterone level in the body, and it can also promote the consumption of fat and help the body enter a state of promoting growth on the premise that the fat intake in the diet does not exceed the daily recommended amount.
2. Porphyra
Laver is rich in magnesium, which is 460 mg per 100 g. Magnesium can play an important role in muscle building. Magnesium can promote the energy metabolism of fat, sugar and protein, support the synthesis of protein, enhance muscle strength, and more importantly, improve the efficiency of insulin anabolism, which is an important nutrient for muscle tissue formation. Therefore, eating seaweed during fitness also helps to grow muscles.
3. papaya