Today, I will arrange a set of chest shaping training exercises for you to help you shape your chest better. A woman must practice her breasts at the age of 30. Otherwise, after the age of 30, with the growth of age, muscle loss, fat will increase rapidly. At this time, not only the abdomen will accumulate thick fat, but also the chest will accumulate, which will make the chest sag seriously. Therefore, women of this age must pay attention to chest shaping training.
The movements arranged for you this time are all rope training movements, which are very suitable for shaping and decorating the chest edge, shaping the middle seam of the chest and giving the chest a three-dimensional effect. Moreover, this movement is very simple and very suitable for female training, because rope training is very safe, the movement is relatively easy to control, and the effect is very good, and it will not increase the difficulty of the movement when using heavy weight. So it is very suitable for novice and female training. It is suggested that novices use rope training to improve their basic strength in the early stage of training. Rope training can also train all parts of chest muscles.
As long as the height of the rope is relatively adjusted, the stimulation site can be changed, the training target can be easily adjusted, and the overall chest muscle shaping effect can be achieved.
The following ***5 rope chest muscle training movements, each movement should be done in 4 groups during training, each group should do 12 times, with a rest of 60 seconds between groups and a rest of 120 seconds between movements, which can quickly restore strength and enhance training safety.
Action 1, the gantry clamps the chest. During training, the rope is fixed at a high position and the body is straight.
Action two, the dragon door clamps the chest. When training, fix the rope at a high place, step forward and lean forward.
Action 3, the gantry clamps the chest (upward clamp). This action should fix the rope at the lowest level during training.
Action 4, the rope presses down on the chest and starts training from one side. The rope is in a high position.
Action 5: Lie on the BOSU hemisphere/fitness chair and make a bird with a rope. The position of the rope depends on whether you are lying on the BOSU hemisphere or an exercise chair. If you are lying in the BOSU hemisphere, fix the rope in the lowest position. If you are lying on a fitness chair, it is more convenient for the perfect execution of the action to fix the BOSU hemisphere at a position higher than the lowest position.