The method of chest muscle exercise, the pursuit of beauty and fitness is a good trend in today's times, because the body becomes stronger and less prone to illness after fitness. There are many boys who like to exercise chest muscles. Now share the method of chest muscle exercise.
Chest muscle exercise method 1 1, push-ups 4-6 times per group 15-30.
2, dumbbell supine birds 4-6 groups 8- 12 each time.
3, dumbbell bench press 4-6 groups 8- 12 each time.
(1) Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
Training plan, including: bench press, inclined plate bench press, supine bird, arms.
Support and supine flexion arm pull-ups Each movement is practiced in five groups, and each group does 6-8 times.
Special attention: when doing bench press, you often change the grip distance of your hand so that your chest muscles can be exercised both inside and outside.
Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird is training the outside of the pectoral muscle (also stab it when the action is almost finished)
Stimulate the inside of the chest muscle). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Supine arm flexion pull-ups are
In order to enlarge the chest, it is also the last time to practice the chest muscles.
These are some exercises of chest muscles. As long as you persist, you can definitely exercise, but be careful not to give up halfway, and pay attention to a reasonable diet and don't eat too much fat, otherwise there will be too much fat in your body to exercise your muscles. I hope you can use some dumbbells or other sports equipment to exercise your chest muscles as soon as possible.
The first type: flat dumbbell flying bird exercise site: outside the pectoralis major. Fitness effect: Exercising the pectoralis major well can make the pectoralis major stronger and stimulate the growth of the pectoralis major.
Number of exercise groups: 3~5 groups, 8~ 12 for each group. Tip: At the beginning, you can master the essentials with a light dumbbell weight, keep your elbow slightly bent at a fixed angle, and then lower it to the back plane. You can hold a big tree when you lift it, instead of pushing it straight up and down, and feel the stretching and contraction of your chest muscles. Exhale when forcibly opening your arms; Breathe in when you relax.
The second type: Stretcher cross-clamping chest movement part: lower pectoralis major and middle pectoralis major. Fitness effect: This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze the pectoralis major as much as possible at the top of the action. Number of practice groups: 4~6 groups, 20 in each group.
The third type: butterfly machine flying bird exercise part: chest muscle middle seam fitness stick tip: straight arm is better than conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can be crossed on the chest, and the amplitude is naturally greater than the arm bending action. Hold for 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up". Number of practice groups: 3~5 groups, 8~ 12 in each group.
The fourth type: tilt the dumbbell upward and press the exercise site: the upper part of pectoralis major. Tips for fitness bars: The advantage of dumbbells over barbells is that they have no bar restrictions and can fully stretch pectoralis major muscles. Be careful not to put them too low, so as not to strain the pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle. Number of practice groups: 3~5 groups, 8~ 12 in each group.
The fifth type: downward tilt dumbbell bench press exercise area: lower part of pectoralis major. Tips for fitness: put dumbbells or barbells on both sides of the bottom rib, not in the middle of the pectoralis major, so as not to put pressure on the shoulder joint. Number of practice groups: 3~5 groups, 8~ 12 in each group.
Chest muscle exercise method II. Main methods of developing pectoralis major muscle
The main method of developing pectoralis major is barbell pressing and other exercises. Because the muscle volume is directly proportional to the weight lifted. The weight of bench press barbell is much larger than dumbbell. It is difficult to treat heavy dumbbells as bench presses or "birds". In general, if the bench press weighs 60 kg and each group does 8- 10 times, the chest circumference can be trained to 95 cm. If you practice at 100 kg, your chest circumference will exceed 100 cm and reach 120 cm.
Second, the design and practice methods of bench press barbell
Bar dumbbell exercises are mainly influenced by factors such as bell weight, grip mode, grip distance, lifting angle, lifting speed and group times, and pectoralis major is no exception.
The bar diameter of bench press barbell is slightly thicker, with an outer diameter of 35-40mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure of the palm and increase the stress area, which is beneficial to arm lifting. The distance from the grip position to the weight plate should be short, about 100 mm, which can concentrate the weight (force) on the vertical plane near the pectoral muscle and reduce the occurrence of rabbit puppets.
The position of lever take-off and landing must be placed on the pectoral muscle to be trained (down to the diaphragm and up to the clavicle). Chest training should be from bottom to top, from wide to narrow, that is, first practice the lower chest (reclining), then the middle chest (reclining), and then the upper chest (reclining). Hold the bar wide first, then middle and then narrow. Wide grip exercises chest muscle width, while narrow grip exercises chest muscle height (thickness).
Regarding reclining stools, reclining and reclining (20-30 degrees) and reclining short stools, when only the upper back touches the stool surface, the chest can stand up and the unit pressure can be increased. The upright bench (30-45 degrees) can make the upper chest stand up to a horizontal position and make the barbell act vertically on the upper chest muscles.
Third, the breath of bench press.
Inhalation during exertion can increase the amount of myoglobin and glycogen for energy storage, and make muscle capillaries larger, which is beneficial to exertion. If you exhale during exertion, you will be deprived of oxygen, muscle glycogen will be insufficient, muscle strength will be reduced, and the number of muscle fibers participating in exertion will also be reduced. In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, which will make muscles sore and tired. Therefore, the correct bench press breathing method is to inhale when the barbell is pushed up and exhale when the barbell is put down.
Fourth, the speed of lying down.
The application of rapid contraction (1-2 seconds) and slow extension (24 seconds) contradicts Wade's law of slow continuous tension (forced contraction for 4 seconds, recovery for 2 seconds). The author's experience is that the reduction time is the same as the contraction and lifting time (2-3 seconds). If the lifting speed is too fast or too slow, the lifting weight is not suitable.
5. Effect of triceps brachii on pectoral muscles
While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.
Usually the weight of bench press should be three times that of triceps.
Sixth, push-ups
When there is no bar dumbbell, push-ups can be regarded as the simplest magic weapon to practice chest muscles. Doing push-ups often can also keep the volume of chest muscles, which is especially meaningful for middle-aged bodybuilding.