The method of practicing chest muscles is as follows

Exercise 1: bird

Multifunctional is the advantage of birds, which can provide the best warm-up for the chest and enlarge the lateral side of the chest muscles. There are many changes in flying birds, including sitting robot flying birds, flat dumbbell flying birds, inclined plane machines and inclined dumbbell flying birds.

Exercise 2: Tilting Machine Bench Press

Use it to practice breasts. Adjust the angle of the board so that the rod touches the top of the chest. Because of the heavy weight, first do a group of warm-ups, and then pyramid weight gain, do three groups, the times are 12, 10, 8 times, all exhausted. Similarly, using the principle of continuous tension, the rod will never stop on the chest or be locked on the top. The elbows are always bent, and the whole group is like a continuous movement.

Exercise 3: Down-sloping bench press

At present, there is a very good machine that can use barbells instead of downward inclined bench presses. It can make people sit up straight, but it can be pushed up at a downward inclined angle to avoid liquid rushing into the head and better control the pushing angle. In order to achieve extreme congestion, the number of groups is increased to 4 groups, each group 10~ 12 times, and the grip distance is shoulder width.

Abdominal muscle exercise should include the following parts:

① Warm-up time is about 10 minute. The length of warm-up time is mainly marked by body fever and approaching exercise heart rate, which is beneficial to oxygen supply.

② Aerobic exercise, especially for people with big bellies, can reduce abdominal fat and can be used for walking, running or other sports.

(3) Abdominal muscle strength training, adopt isometric contraction, isotonic contraction and isokinetic contraction as much as possible, and practice 10 ~ 20 minutes each time.

④ Muscle strength exercises in other parts can be combined with abdominal muscle strength exercises. Exercise related to upper limbs, trunk, buttocks and lower limbs is beneficial to the development of abdominal muscle strength.

⑤ Complete the activity for 5 ~ 10 minutes. When exercising abdominal muscles, you should choose the appropriate exercise mode according to your age, sex and physical condition. From easy to difficult, from unarmed to heavy. Advanced static exercise or unarmed exercise, and then choose weight-bearing exercise or instrument exercise.