1, dumbbell flying bird, flat, upward inclined, downward inclined.
2. Narrow push-ups
3, parallel bars arm flexion and extension, to lower the head with chest, toes forward, upper arm outward.
4, static chest clamping, that is, hands crossed, forcibly contracting the chest muscles, forcibly squeezing to the middle, also known as crab chest clamping.
If there are only dumbbells, you can only do these actions. Hehe, I'll tell you another way, that is, climbing the pole, which is also a way to exercise the inside of the chest muscles. However, it depends on your weight. You can try climbing the pole, because in the process of climbing the pole, your arm should hold the pole, and this circular movement depends on the inside of the chest muscle, so the effect is still good.
I hope the above can help you.
Question 2: How to practice at 5 o'clock in the middle of chest muscles? If you want to have a good-looking chest muscle seam, you'd better use a chest clamping device, such as a butterfly machine, such as a gantry. If you can only train by hand, use narrow push-ups. The distance between your hands is equal to or less than the shoulder width. When doing push-ups, you must concentrate on your chest and experience the feeling of chest muscle clamping. It is very important to nail and keep moving.
Question 3: How to practice the midline of pectoral muscle? When the pectoral muscles are up, there will naturally be grooves. You can effectively exercise your chest muscles through long-distance push-ups, long-distance bench pressing barbells, dumbbells and supine birds. There are also a lot of equipment dedicated to chest muscle training in the gym. Perseverance is effective.
Question 4: How to exercise the muscle push-ups in the middle of the chest?
The best answer is the correct way to report push-ups.
Push-ups are a classic action to train chest muscles, and have always been one of the physical examination items for middle school boys. In addition to exercising the chest muscles, the muscles of the ribs, the back of the upper arm and the front of the shoulder also participate in the exertion.
Many people do push-ups, which are not standard, or collapse, or pout, or the range of action is too small ... contorted movements will greatly reduce the training effect and should be avoided as much as possible. It is especially important to note that in the process of lowering the body, the elbows should be spread out instead of pointing to the back of the body, otherwise the muscles in front of the shoulders will bear too much weight, and the focus of exercise will not be the chest muscles.
The standard action of push-ups is: press the ground with both hands, the distance between two fingers is shoulder width, and the legs are straight back. Bend your arms to make your body fall straight, keep your shoulders and elbows on the same plane, and keep your torso, hips and lower limbs straight. After propping up, firmly return to the original posture in order to complete it at one time. It is worth noting that push-ups are not suitable for children who are still in the growth stage, nor for middle-aged people after the age of 50, and are not representative of female muscle strength. I basically agree with the above views and make a supplement. If you want to increase the difficulty, you can put two dumbbells on the ground, which are slightly wider than your shoulders. When lying prone, be sure to make the center line of your body reach the center of your fist. Similarly, you can put two bricks in your palm, but not too high (such as two benches), otherwise you will feel relaxed and fail to achieve the purpose of exercise. Our school is going to hold a track and field competition, and I took part in it, because I usually exercise. Can do sixty or seventy at a time, without rest. But after doing it in class, some students said that my work was not up to standard, so I came here to have a look. After reading it, I basically agree with the above respondents. What I did was similar to what they said. I can also give you some experience. I can make dozens before going to bed every night, and I can keep increasing. This is really effective. The correct way to do push-ups is: arms apart, slightly wider than shoulders; Foot tip support, control the trunk into a straight line with waist and abdomen strength; Then separate your elbows to both sides and slowly lower your body until your upper body is close to the ground; Pause for a while, and then control the reduction. When the elbow is almost straight, proceed to the next action immediately. With the increase of strength, you can put your feet on the steps to improve the difficulty.
Because push-ups are self-weight as resistance and strength training, the intensity is not enough. Therefore, it is suggested that bodybuilders who are "practicing" should choose barbell bench press, parallel bars arm flexion and extension and other training actions with heavy load, and take push-ups as warm-up before training. Generally, you can flatten it at first, but this will make your chest muscles bigger at the lower part and smaller at the upper part, which is not a perfect chest muscle. At this time, you should raise your legs, for example, put them on a stool, and then support the ground with your hands, so that you can exercise the upper part of your chest muscles. Generally, you can inhale when you are close to the ground and exhale when you are far from the ground, which can better stretch your chest muscles. Generally, the frequency of a group is 10-25 times. Take a minute off and do the next group. You can do more than three groups, or you can do one group. It works best when your muscles are numb, then rest for a day or two before cooking, and then keep high-protein food. This is a standard push-up exercise.
Pay attention to strict quality control and keep your body straight. What if we only ask for quantity, not quality? You'd better take your time, maybe less, but you'll have a pair of beautiful chest muscles. When you have a group of more than 25 times and can continue to do it, you can put some weight on your back and be sure to limit the number of times to less than 25 times, so as to exercise your muscles. Consume fat more than 25 times without thickening muscle fibers, that is, without growing!
Question 5: How to practice chest muscles, mainly supine birds in the middle and lower parts.
This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.
Starting posture
Lie on your back on the bench, fists facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.
Action process
Put your hands down to your sides and bend your elbows slightly until you can't lower them any further. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.
Breathing method
Inhale when your arms are apart and exhale when you return.
Pay attention to key points
Don't hold your hand tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
Question 6: How to practice the middle chest muscles? When doing push-ups for a long time, they should be shoulder width. Generally, the shoulders are not too wide, that is, the central axis you said is not too wide. If it is wider than the shoulder, the central axis will be wider, that is, the pectoral muscles will be wider apart. When doing push-ups and horizontal bars, you can let go of your hands. That's the xiphoid process of the sternum. There is no meat there, but your layer is very thin ... 5 195
Question 7: How to practice with a large chest muscle gap? Picture with the first action: 4-second push-ups. The lower body touches the ground with your knees, or you can touch the ground with your feet, and try to support the ground with your hands, so that the chest can be stressed. Bend down for 4 seconds, count the time points by yourself, stop the chest muscles touching the ground immediately, and then get up.
The key to this push-up is to bend down for 4 seconds, not to press down quickly, but to press down slowly. The purpose is to make the chest bear more weight and more pressure. When the chest muscles touch the ground, pause for 2 seconds, and you will find that this is much more tiring than ordinary push-ups, but the effect is remarkable. Do 10 push-ups in 4 seconds.
Kneel and lift dumbbells: kneel on the mat, hold dumbbells with both hands, palms inward.
Raise the dumbbell with both hands until the dumbbell is close to the chest. This action seems simple, but it can exercise the pectoral muscle, biceps brachii and triceps brachii at the same time. Why do you choose to lift dumbbells on your knees? It is very important that this can make your abdominal muscles stressed at the same time, which is also effective for abdominal muscle exercise. Do it once 10 times.
Dynamic push-ups: This action looks interesting and needs the cooperation of both feet. Open your feet at the same time and bend down, then get up with your feet together.
This push-up looks like jumping, and it works well. Leg movements and arm exertion must be coordinated. The next movement of the body is a complete movement, doing 10 times.
Kneeling and lifting dumbbells: This action is somewhat similar to the second action, except that the way of lifting dumbbells is different and the preparation action is the same. Hold the dumbbell inward in the palms of your hands.
The point is: instead of bending your arms to lift dumbbells, raise your arms horizontally until your arms are parallel to your chest. In essence, the intensity of the action is much greater than that of the second action. Do 10 times.
Repeat after all the above four groups of actions are finished, and keep doing it for about 10 minutes every day. Stick to it for a long time and you will see the effect.
Question 8: How to practice supine push, upward oblique push and downward oblique push in the gym between pectoralis major and lower chest is to exercise different positions of pectoralis major from different angles. You can exercise through gym equipment if you are limited at home.
Question 9: How to practice the middle chest muscles? First of all, it has nothing to do with weight. You are persistent. I want to make your chest muscles more stylish, like TV. The next step is to go to the gym for training. Now I'll tell you five tricks. One or five groups of flat * * * bells, 8 to 10 for each group. 2.5 groups of upward inclined push rods, 8 to 10 for each group. Three or five groups of dumbbells, 8 to 10 in each group. 4.5 groups, 8 to 10 in each group. Here are the chest groove exercises you need. This action should be done on the big flying frame. Talk about the essentials of action. First, push the tabs on both sides to the top. People stand in the middle of the big flying frame, take a small step forward, hold the pull ring with their hands open, keep their legs shoulder-width apart, bend their knees slightly, chest out and abdomen in, lean forward slightly, and pull down to the lower abdomen relatively at the same time, stay for 2 seconds, and spread their hands to the starting point at the same time. This action is called clamping the chest. There are 5 groups, 8 to 10 in each group. Do you remember? The whole movement process should be steady and slow, and the muscles should be deep. Besides, I wish you good health. Ha ha.