Chest training program: generous chest is an idiom to praise a man's figure. A strong man's chest should be generous and strong, and obesity and relaxation of chest muscles will affect chest fitness, and obesity will also increase the chance of illness. It is suggested to do regular physical exercise to improve the chest shape. For beginners, the key is to master the technical specifications and prepare for future exercises. Push-ups Push-ups are the most common and basic chest training program. Push-ups exercise chest, shoulders, arms and back muscles. Push-ups: 1. The distance between your hands is slightly wider than your shoulders, your arms are propped up, your body is straight, your toes are on the ground, your shoulder blades are slightly tilted forward, and your head is slightly raised, so you can look at the ground. 2. Exhale, bend your elbows close to your body and slowly descend to the lowest position. Tighten the shoulder joint, fully lengthen the pectoralis major, lean forward, and pause when you feel the chest fully unfolded. Exhale and stretch your arms at the same time until your arms are straight and your chest is straight. Keep your whole body straight, pause for a while, and then repeat the exercise. Key points of push-ups: finger forward, straight support, shoulder joint forward 10- 15 degrees. When propping up, the body should lean forward slightly in an arc, so that the chest can stand upright forward and focus on the chest. Keep a uniform breathing rhythm, inhale when falling and exhale when propping up. Down-sloping push-ups are supported by your feet on a chair, with your hands shoulder-width apart and on the ground. Your body is straight, your face is naturally downward, and your chin is retracted. After that, support the fulcrum of the foot, so that the body descends to the chest almost touching the ground, stay for 2-3 seconds, and then slowly push up. Repeat the action. Action points: put your hands on the ground, put your toes on the stool and lean forward. Try to keep your hands, elbows and shoulders on the same plane when you reach the lowest point. Keep a uniform breathing rhythm, inhale when descending and exhale when ascending. Supine dumbbell flying bird supine dumbbell flying bird is suitable for exercising triceps brachii of chest, shoulders and upper arms. Action points: Lie flat on the bench with your legs apart, and hold the dumbbell with your palms facing each other. When your arms are forcibly lifted upward, keep your arms slightly flexed, hold your chest out and tighten your pectoralis major. Training method: 1. Lie flat on the training chair, with the soles of your feet on the ground, lift the dumbbell to the top of your shoulders, with the included angle of your knee joint at 90 degrees, contract your abdominal muscles, keep your waist at a distance of about the thickness of your palm from the board, and hold your chest up. 2. Tighten your shoulder blades, slowly straighten your arms up and then fall down. Barbell supine press Barbell supine press is suitable for exercising pectoralis major, pectoralis major, upper arm triceps brachii and shoulders. Action points: Keep your feet on the ground separately, keep your hips, shoulders and back flat, keep your hands at a distance, and don't straighten your waist. The highest point is when the arm is slightly raised, and the lowest point is when the elbow joint and shoulder joint are on the same level. Keep the scapula adducted all the time during the movement, and make the chest stand up, which becomes the main stress part during the practice. Training method: 1. Spread your legs, lie flat on the bench press, and hold the barbell with both hands. The lying distance is greater than the shoulder width, and the bar of the barbell is placed above the clavicle. 2. Push the barbell up with your arms, straighten your arms, hold out your chest, tighten your pectoralis major, and exhale. 3. Bend your elbow slowly, put down the barbell and restore inhalation. Inclined press on the barbell The inclined press on the barbell is suitable for exercising the upper chest, deltoid muscle and triceps brachii. Action points: The bench tilts upward at an angle of 10-40 degrees, and the barbell still clings to the clavicle when it falls, which is the lowest point when it falls to the same height as the elbow and shoulder, and the arm bends slightly when it is lifted to the highest point. Under the barbell, the barbell is suitable for exercising the muscles of the lower chest, side chest, arms and shoulders. Action points: Hold the barbell with fists in both hands and put the barbell above the chest. The main force is the chest, and the arm plays an auxiliary role. Training mode: 1. Adjust the angle of bench press, lie on your back on the inclined plate of 30-45 degrees, with your head low and your feet high. Hold the barbell with both hands and put the barbell on the upper part of the chest and the lower edge of the clavicle. The holding distance between hands is slightly larger than the shoulder width. 2. Push the barbell with both arms until the arms are straight, and pause for 2-3 seconds. Then bend your arms to elbow and shoulder level. Repeat the exercise. When stretching the chest, the hands and upper arms should be in full contact with the fixed points, and the elbows and shoulders should be kept on the same horizontal plane. The extent of pulling the body forward should not be too large, and the chest should be fully tightened, so it is advisable to have no abnormal tension in the shoulders. With the method, of course, it needs to be carried out in a planned way: making a fitness plan. According to your physical condition and your goals, you can make a specific fitness plan. People who have never exercised, who are overweight, who have heart and lung diseases and serious medical diseases should consult a doctor before making a fitness plan. For those who start fitness, we call it primary fitness At this time, we must control the amount of exercise; At the beginning of fitness for half a year to a year or so, we call it intermediate fitness, mainly to improve endurance and muscle quality; Exercise for more than one year, called advanced fitness, can increase interest and some antagonistic exercises, but as an individual fitness, it is still based on the principle of moderation. The safe way to start a fitness program is to choose low-intensity gymnastics and sports. I know my legs and arms feel painful and heavy. If you feel muscle pain after only a few minutes, the first exercise will stop. With the improvement of adaptability, you should be able to exercise for a long time without feeling muscle pain. Gradually, the intensity and duration can be increased. Basic training is to exercise muscles in all parts. Such as the chest and shoulders. We call it the target site. The number of actions completed continuously is 1 group, and each group contains multiple action repetitions. The intensity and duration of fitness exercise should reflect the intensity and frequency of fitness exercise in the fitness plan. According to different fitness stages, ages and physical qualities, the training times of each part are different. Especially in primary fitness, muscles will be sore after exercise and can be recovered in 2-3 days, so the frequency of fitness should be controlled. In order to make the heart strong, exercise must reach a certain intensity. When exercising, the heart rate reaches a static state, which increases by 20 times, indicating that the exercise intensity is enough. There is a more complicated calculation, that is, a person's estimated maximum heart rate is 70%-85%(220 minus that person's age). For most people, when the last exercise reaches the limit, it can last for 30-60 minutes at a time. This duration has the best effect on muscle training and cardiovascular regulation. If the time is extended beyond this time, muscle strength and endurance will not be improved. Most people can't benefit from exercising more than three or four times a week. Although the heart can exercise every day, usually once every two days, the skeletal muscle will be damaged. Excessive exercise can lead to muscle fiber bleeding and fiber tissue tearing. Fitness athletes should have more than 48 hours to recover their muscles. After strenuous exercise, a group of muscles should have more time to rest. People should do different muscle training according to different time. The body will adapt to regular time, so doing the same exercise on time is not so effective for physical fitness and cardiovascular health. Do anaerobic exercise and change the routine of exercise every few weeks. Aerobic exercise should be carried out alternately in different types of aerobic exercise. The main difference between different types of fitness exercise is aerobic exercise or anaerobic exercise. Most fitness exercises have these two parts. Aerobic exercise: During exercise, oxygen in the air needs to reach the muscles, thus forcing the heart and lungs to work harder than usual. Running, cycling, swimming and skiing are all aerobic exercises. Aerobic exercise often consumes a lot of calories, which can enhance heart function more than anaerobic exercise. However, it has limited effect on strengthening physique and increasing muscle function. Anaerobic exercise: Anaerobic exercise requires a short period of intense exercise. Weightlifting and muscle balance gymnastics are anaerobic exercises. Anaerobic exercise depends on the energy stored in muscles, not the oxygen in the air. Anaerobic exercise consumes less calories than aerobic exercise and is not as good for the heart as aerobic exercise. Its main function is to strengthen the body, increase muscle mass and improve cardiopulmonary function. Choosing the right fitness method is also an important part of the fitness plan. Fitness exercise is divided into aerobic exercise and anaerobic exercise. Fitness can be achieved by walking, jogging, swimming, skiing, boating and endurance training. Fitness preparation: preparation is very important for fitness. If you can't make good preparations and plans, fitness may not achieve the expected purpose. Steps of fitness preparation: 1) Know your physical condition, measure basic parameters such as height, weight, blood pressure and heart rate, and determine your basic physical condition. Height is the most basic parameter of a person. The ratio of height and weight circumference can reflect whether a person is obese and the degree of symmetry. In addition to measuring the above parameters, you can also do push-ups to test upper limb strength and muscle endurance, and sit-ups for one minute to test abdominal muscle strength and endurance. 2) Determining fitness goals Fitness goals need to be formulated according to different people's ages and physical qualities. Its main functions are: enhancing heart and blood vessel function, relieving fatigue, controlling weight, strengthening muscles, preventing and treating osteoporosis and improving immunity. According to different fitness stages, the general fitness intensity should be different: for those who just started fitness, it is mainly to adapt, 2-3 times a week, about half an hour each time. Suitable for light sports, conditional, can be carried out under the guidance of a coach. Six months to one year after starting fitness, the main thing is to improve endurance and muscle quality. Exercise 2-3 times a week for no more than 30 minutes each time. You can exercise moderately with moderate intensity. After more than a year's exercise, you can moderately increase the items and time of fitness, focusing on maintenance, which can increase interest and some antagonistic sports. But as a personal fitness, it is still based on the principle of moderation. For most people, when the last exercise reaches the limit, it can last for 30-60 minutes at a time. This duration has the best effect on muscle training and cardiovascular regulation. If the time is extended beyond this time, muscle strength and endurance will not be improved. For patients with cardiovascular and cerebrovascular diseases and diseases unsuitable for exercise, we must listen to the doctor's advice in advance. 3) Choose a fitness form, make a fitness plan, and choose a fitness form according to your physical condition, hobbies and economic ability. You can choose to exercise outdoors, or at the gym and at home.

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