The essentials of using the two-way chest push trainer in sitting position. I believe that friends who like fitness should be familiar with the sitting two-way chest push trainer. Sitting two-way chest push trainer is a fitness tool, which can help us train chest muscles to the greatest extent, and many people like to use it. Below I will share with you the essentials of using the sitting posture two-way chest push trainer, and interested friends will learn about it.

Action essentials of sitting posture two-way chest push trainer 1 1. Action essentials of sitting posture two-way chest push trainer.

First, adjust the chair of the instrument to an appropriate height. The standard is that the height of the grip is the same as the height of the upper edge of the chest, and then adjust the weight. After sitting in a chair, the head, upper back and buttocks cling to the back of the chair, and the waist is tightened forward. Then, hold your chest and abdomen, look straight at your eyes, hold the handle with both hands, then inhale deeply, feel the force on your chest, push up the weight and exhale at the same time. Don't straighten your elbow completely when pushing, and then pause.

Second, the frequency of practice.

Practice 3-4 groups each time, each group 15-20 times. After a period of practice, you can gradually gain weight and do incremental exercise. Practice 4-6 groups each time, and the number of times in each group is: 20 times; 15 times; 12 times; 10; Eight times and six times.

Third, matters needing attention

The first thing to pay attention to is that the elbow joint should not be straight when lifting weights, otherwise it will cause elbow joint damage when exhausted. Second, pay attention to relax your shoulders at all times when you are recovering from push-ups to avoid stress. Otherwise, it will cause the participation of shoulder muscles and reduce the exercise effect of chest. The third thing to pay attention to is to imagine the feeling of chest force by our consciousness, because at the beginning of training, even if the action is standard, the force is scattered. Therefore, it is necessary to rely on the control of the brain and put the force point on the chest. Only in this way can we effectively exercise pectoralis major.

The training of sitting posture trainer varies from person to person. Friends with high training level can also do 3-4 groups of sitting posture chest push exercises after free chest practice, which will be of great help to gain muscle.

Action essentials of sitting posture two-way chest push trainer 2. Matters needing attention of sitting two-way chest push trainer

1, don't straighten your elbow when lifting weights, otherwise it will cause elbow injury when you are exhausted.

2. Relax your shoulders at all times during push-ups and recovery to avoid stress, otherwise it will cause the participation of shoulder muscles and reduce the exercise effect of your chest.

3, the process of pushing the chest depends on our consciousness to imagine the feeling of chest strength, because when we start practicing, even if the action is standard, the strength is scattered. Therefore, it is necessary to rely on the control of the brain to put the force point on the chest in order to effectively exercise the pectoralis major.

4. Sitting chest push is the first choice for junior fitness enthusiasts. Those with high training level can do 3-4 groups of sit-down chest push exercises after free weight exercises, which will be very helpful for muscle gain.