First, what methods should we pay attention to in chest muscle training? Can you build full chest muscles at home?
1. pectoral muscle structure
Therefore, both men and women should pay attention to the training of chest muscles. To form a uniform shape of pectoral muscle, it is necessary to carry out targeted training on the premise of understanding the structure of pectoral muscle. In the structure of pectoral muscle, the upper part of pectoral muscle has the greatest influence on the overall shape, but this part is also difficult to practice, so it has always been the key part in the training process, and the lower chest is easier to exercise.
2. Exercise chest muscles from different angles.
From the point of view of sports, it is usually stimulated by changing the inclination angle of the body and training from different angles. Generally speaking, upward oblique exercise can effectively exercise the upper chest, downward oblique exercise can effectively exercise the lower chest, and parallel exercise can exercise the middle chest.
3. The importance of chest training
Because of the epidemic, we basically stay at home and can't go to the gym for systematic chest exercise. At this time, we should do sports at home. Although there is no fitness equipment to exercise at home, it will help us achieve the purpose of exercise. We can also stimulate the chest muscles through some adjustments.
Second, what chest muscle training can be practiced at home? What can we do most effectively?
1. Matters needing attention in chest training
Next, we will share the family chest training plan with you. We can stimulate the chest in a targeted way and adjust our movements according to our own sports ability, so as to achieve our training purpose. But what if there are no beds and chairs? We can use chairs instead of these tilting movements. Some chairs have a certain inclination. If you can't decide, you can put something so that the body forms an angle of about 40 degrees with the ground to complete the tilting action. Downhill may be troublesome, but it can be done on the basis of hip bridge.
2. Analysis of chest muscle training action
Action 1: flat dumbbell bench press
First do supine posture, knees slightly apart, feet on the ground, scapula adduction, upper back close to the ground. The core strength should be tightened, and the lower back should not lean on the ground. Hold the dumbbell with both hands, raise it to your body, and face your fist to your body. The upper arm forms an angle of about 70 degrees with the body, and the lower arm is perpendicular to the ground. Hold your body steady, push your arms up with the strength of your chest, and let the dumbbell straighten your arms and bend your elbows slightly. Stop temporarily at the top of the movement, contract the chest muscles, and then actively adjust the speed to restore the dumbbell to the starting position.
Action 2: Flat dumbbells and birds
First of all, we need to lie on our back, the distance between our legs is shoulder width, our feet are on the ground, our shoulders are sinking, and our upper back is close to the cushion. Hold the dumbbell in your chest with both hands, facing the palm of your hand, with your arms straight and your elbows slightly bent. Steady your body, bend your elbow slightly, adjust your speed, slowly bend the dumbbell to both sides, close to the ground, and feel the stretching of your chest muscles. After the vertex pauses for a while, slowly lift the dumbbell to the initial state of the movement, pause for a while, feel the contraction of the pectoral muscles and then slowly put it down.
Action 3: Flat and narrow bench press
First do supine posture, kneel with your legs apart, press your feet hard, sink your shoulders, put your hands on the floor, raise dumbbells on your chest, bend your elbows and put your arms at your sides. Steady your body, push the dumbbell up, straighten your arms, slightly bend your elbows, contract your chest muscles, adjust your speed, and slowly return to the starting position.
Action 4: Push-ups
Bend down first, put your arms directly under your shoulders, support your body, bend your elbows slightly, and fold your legs back and straighten. Straighten your back, tighten your core, and bend your elbows down until your chest almost touches the ground. Be careful not to straighten your arms completely when you recover. Warm up with a small weight before training to activate the chest muscles. Pay attention to every movement and feel the contraction and stretching of the chest muscles.
Whether male friends want to improve their appearance charm through exercise or female friends want to shape and get a good figure, exercising chest muscles can gain more charm. Even at home, you can create a charming figure and become the envy of others.