Develop a perfect chest muscle TABATA four-minute chest muscle exercise, sedentary office workers and student parties need to get exercise. People with corresponding diseases are not suitable for this kind of exercise. When exercising, you must consider your physical condition. Exercise can prevent three highs. Let's take a look at the knowledge of developing perfect chest muscle TABATA for four minutes.

Several essentials of training perfect chest muscles TABATA four-minute chest muscle movements 1 TABATA initial push-ups

1. When preparing posture, your back is in a straight line, your hands are about shoulder width apart, and your palms are placed near your chest.

2. When squatting, the elbow is close to the body and the back position is about 45 degrees.

3. When you get down, you can try to press your chest down, keep it flush with the ground, look down at the ground wave, and don't look forward.

It's wrong to stick your ass like this. Put your ass down and straighten your upper back.

It is also wrong to press your knees on the floor, so that your knees will be injured and your movements will be incorrect.

It is right to touch the ground with the front thigh of your foot.

Repeat the essentials of push-ups again.

1, the position of the palm is probably near the chest and the elbow is close to the body.

2. When getting down, open your elbows and make a 45-degree angle with your back. Slowly get down and try to make your chest close to the floor and parallel to the ground.

3. Looking down, you can see that the butt and back are in a straight line. Don't lift your ass, don't arch your back, and keep your core tight.

4. When coming up, imagine pushing the floor with your hands and propping up your body. You can't arch your back or tilt your ass. Push your body up with your hands and chest parallel.

How do you know if you have achieved the effect of exercise? First, you should make your muscles fully contract during exercise. Muscles need to contract to stimulate growth, so they should move up and down every time. If your muscles are fully contracted and exercised, after four minutes of chest exercise, you should feel that your chest is a little upward and your arms are a little upward. This is a feeling of congestion, which means that you can really exercise your chest muscles.

Training Perfect Chest Muscle TABATA Four Minutes Chest Muscle Exercise 2 Hard Pulling can shape the size and strength of the whole body, but to make full use of it, we must master the correct use method. It is more accurate to use the phrase "the more you push, the longer your muscles" to describe such a high-intensity action as hard pulling.

The more recommendations, the greater the load, but this requires accurate movements and postures, so as to get the greatest gains and avoid injuries.

Hard pull posture

Exercising chest muscles is very effective.

Frank Klepp, a fitness expert from Pennsylvania, explained the importance of posture. "Just like playing golf, it seems simple to pull hard, but it's not," Klepp said. "When you do every movement, pay attention to all the key points in the whole posture." In order to make everyone's posture meet the standard, he listed the following points.

Spine curve: keep the natural curve of the lower back when doing this action. Only when you concentrate on keeping your shoulders backward and chest out, and prevent your back from bending all the time when you bend over to push the load, can your posture be accurate.

Weight-bearing position: the barbell should be close to the tibia and thigh during the whole movement.

Action: The feet are apart about hip breadth, facing the barbell, and the tibia is next to the barbell. Hold the barbell with both hands, just outside your legs, then squat down until your knees are at an angle of nearly 90 degrees, keep your back flat, your abdomen adducted, your head neutral, and stretch your legs with heel strength until you reach a standing position. Remember to keep your arms straight during the whole movement. Then slowly return along the original road.

Solid foundation

Finding your lower back is the limiting factor that limits how much weight you can pull hard. This weak link may prevent you from getting all the benefits of hard pulling. There are two main actions to strengthen the back.

Weight-bearing flexion exercise: stand with your feet about shoulder width apart, lift the barbell to hip level, and your knees can only bend slightly. Keep the natural curve of the lower back, lean forward from the hips and keep the chest and abdomen tight. Stop when the upper body approaches the ground. Squeeze the hamstring, gluteus and lower back to return the upper body to its original position.

Backward movement: face down on the ground, arms straight on your head. "Use your back muscles and squeeze your hips to lift your upper and lower bodies off the ground at the same time in a controlled way," Klepp said. "Pause, then lower your body to the initial position."