Then in the process of chest training, the effect will vary from person to person. Therefore, in order to effectively improve the efficiency of chest training within our own controllable range, we need to know the following points:
Although bench press is good, no matter from what angle, it can't satisfy the stimulation to the whole pectoral muscle group, because although it doesn't need too many tricks in the choice of action, it should at least be comprehensive.
In every process, we should concentrate, think and act in unison, and fully feel the strength of the target muscles, rather than simply lifting heavy objects.
Although the upper chest has the greatest influence on the shape of the whole chest muscle, we can't just pay attention to the training of the upper chest and ignore other parts.
Don't just pay attention to the peak of contraction, but also pay attention to the extension during the recovery, so you should actively control the speed during the recovery process.
In order to find a better sense of strength, you should choose the weight within your ability, instead of blindly choosing the big weight.
In the training process, in order to prepare the body, first share two warm-up exercises of moving shoulder joint and moving chest. Do the following two exercises 20 times each, and do two groups.
Warm-up 1: elastic belt shoulder external rotation.
Stand naturally, hold out your chest and abdomen, and tighten elastic belt with your hands on your chest, so that your arms are parallel to the ground and your forearms are closed.
With the big arm as the axis, the small arm rotates to be perpendicular to the ground, and then slowly returns after a pause.
Warm-up Action 2: elastic belt pinches his chest.
Stand with chest out and abdomen in, with elastic belt at the back of your body, elastic belt with both hands tightened, and arms raised parallel to the ground.
Keep your body stable, keep your arms straight, bend your elbows slightly, and pull elastic belt to your chest.
After the vertex stops, actively control the speed to recover in the opposite direction.
After the warm-up, the formal training can begin:
Action 1: dumbbell bird leaning upward
Before the tilt angle between the stool and the ground is adjusted to 30-40, lie on your back, with your upper back close to the chair surface and your feet firmly on the ground.
Hold dumbbells on both sides of your body, elbows slightly bent, palms facing each other, and arms approximately parallel to the ground.
Slowly lift the dumbbell in an arc, let your hands get together slowly, and be careful that the dumbbells do not touch each other.
The vertex stopped for a while, and then slowly returned in the opposite direction.
Action 2: Tilt the dumbbell upward and bench press.
Adjust the inclined stool to 30-40 degrees with the ground, lie on your back, keep your back close, and step on the ground with your feet.
Hold dumbbells in both hands, fists facing each other, arms open to both sides of the body, so that the big arm is about parallel to the ground and the small arm is perpendicular to the big arm.
Push the dumbbell upward until the arm is straight (elbow slightly flexed), and then slowly put it down after the vertex stops.
Don't touch two dumbbells at the top of the action.
Action 3: Push the chest with the ascending instrument.
Sit up straight, fix your legs, straighten your back, tighten your abdomen, hold the handle of the instrument with both hands, and the handle is flush with your upper chest.
Slowly push the handle forward until the arm is straight and the elbow is slightly bent, and then pause.
Active control and slow deceleration
Action 4: Flat dumbbell bench press
Lie flat on the stool, step on the ground with your feet, hold the dumbbell with both hands, palms up, and lift the dumbbell to your sides with your forearms perpendicular to the ground.
Push the dumbbell upward with chest strength, be careful not to touch the two dumbbells together, and stop for a while at the top of the action.
Take the initiative to control the speed and slowly come down to recover.
Action 5: the high rope clamps the chest.
Stand with chest out and abdomen in, lean forward slightly, hold the handle with both hands, open your arms at your sides, and bend your elbows slightly.
Push hard on the chest and pull the rope from top to bottom until your hand is in front of your lower abdomen.
After a short pause, pectoralis major slowly recovered in the opposite direction and fully stretched.
Action 6: Tilt the dumbbell downward and bench press.
The back of the chair is adjusted to a downward inclination angle of about 30 degrees with the ground. You lie on the downward inclination bench with your head and back resting on the bench.
Fix your legs, put dumbbells in your hands outside the lower part of pectoralis major, bend your elbows and put your palms forward.
Push the dumbbell upward and inward until the dumbbell almost touches.
After the vertex stops for a period of time, it slowly recovers.
Action 7: bend the dumbbell on your back and raise your arm.
Lie on your back on the bench, step on the ground with your feet, hold the dumbbell with both hands, and raise your arms straight above your head, parallel to the ground.
Keep your arm straight, lift the dumbbell to your chest, contract the pectoralis major, and pause.
Keep your arms flat, pull the dumbbell bell up and back, and drop it to the top to fully expand the pectoralis major.
Generally speaking, men will choose to increase their weight for the purpose of muscle gain, and each movement will be 8- 12 times, while women will choose to reduce their weight for the purpose of shaping, and each movement will be 8- 12 times, with 3-5 groups of training each time and 1-2 times per week. Remember to hold your chest out after the action.
Finally, although the efforts and gains are often out of proportion, don't let everyone who works hard down. Therefore, if you want to build a good figure and stick to it, time will bring you corresponding rewards.