How do you feel that your chest muscles are getting smaller?
As a warm-up action for the chest, focus on building the lower chest.
Action points:
Clamp your elbows, lean forward, chin inward, and hold your chest slightly. Keep this posture at the beginning and end, and don't put the bottom of the movement too low, so as not to put too much pressure on your shoulder joint.
& gt02 Barbell bench press:
Create the entire bust. Different grips have different emphases. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid.
& gt03 Position of feet:
Legs apart at a 45-degree angle, lying flat on the ground, can get strong support. If you want to step on the bench, your stability will be poor. You need to share some strength to control the stability of core muscles, so that you can't exercise your chest muscles to the greatest extent.
Important: Don't lift your hips and waist off the stool.
& gt04 Tilt dumbbell push upwards:
Exercise the upper pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.
***2 Figure > 05 Tilt down dumbbell bench press:
Exercise the pectoralis major. It is recommended that dumbbells or barbells be placed on both sides of the bottom rib, not in the middle of pectoralis major, so as to avoid pressure on the shoulder joint.
& gt06 Butterfly Bird:
Exercise the separation degree of thoracic groove. Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to spread your arms too much (just open them to the back plane) to avoid damaging your shoulder joint. Not too heavy. Pause for 3 seconds during adduction and fully squeeze pectoralis major.
Cross box of & gt07 puller:
Exercise lower pectoralis major and middle pectoralis major. This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze your chest muscles as much as possible at the top of your movements.
& gt08 Flat Dumbbell Bird:
As the end of chest muscle training. Use a light weight to keep the elbow slightly bent at a fixed angle, just put it on the back plate. It's like holding a big tree when you lift it, instead of pushing it straight up and down, feeling the stretching and contraction of your chest muscles.
After two months of exercise, the chest muscles have no effect, but become smaller. What is the reason? Don't practice every day, don't just use one movement, don't just practice the same number of times and groups, but practicing every day will make you thinner.
It is suitable to practice once every two days, because the muscles need to rest; Use various movements to * * * the pectoral muscles, because the pectoral muscles are divided into upper, middle and lower muscles; Each group of frequencies must reach 12 times. The number of groups depends on your ability. The last group must be exhausted to complete. It is best to break through the last group number in each exercise, and add protein and carbohydrates after exercise.
Why don't you feel anything after chest exercises? There are many possibilities. Can you tell me about your exercise experience and how you practiced it?
Why do I do push-ups to make my chest muscles bigger and smaller the next day? Because I have to exercise other parts for three days before I can exercise my chest muscles. If the training intensity is enough, it will definitely be congested, so the dimension will definitely be big. Sometimes it may be big to rest for one night, but it will still look smaller after enough rest. That's for sure. Only when muscles are torn again and again can real development become bigger. This is also the purpose of training.
Why do I use dumbbells to exercise my chest muscles, and my chest muscles are not swollen and do push-ups! The effect is very good! Eat more! Eat more and do more.
How to exercise your chest muscles or make your chest smaller? Men and women have only heard of big breasts. Do you feel that you have more fat on your chest? In that case, it is necessary to reduce subcutaneous fat through a certain amount of aerobic exercise and proper dieting, and through a formal and scientific weight loss program. Everyone stores fat in different parts, but no matter which part to lose fat, it must be done through aerobic exercise all over the body.
Flexion and extension of parallel bars: pectoral muscle, triceps muscle and deltoid muscle (toe) are the main muscles, and latissimus dorsi and trapezius muscle are also practiced.
The general process is as follows: hold the parallel bars with both hands, support your arms on the parallel bars, hold your head up and hold your chest up, the trunk and upper limbs are perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. Call to action:
1. Slow down the speed as much as possible.
2. Don't shake your body at will and keep your balance.
3. Don't swing your body back and forth to complete the action.
The arm flexion and extension of parallel bars is a sport, and different movements require different exercise effects on the main pectoral muscles and triceps brachii.
1. Choice of grip distance: The narrow grip of triceps brachii is stronger, and the wide grip of pectoral muscle is stronger.
2. Selection of upper body inclination angle (side view): The focus is on the upper body of triceps brachii and the back arch of the body.
Make the arm complete the action behind the body; Focus on chest muscles and lean forward.
3. Angle between the upper arm and the trunk (from the back): The key point is to clamp the triceps brachii directly, and don't go out when lowering.
Zhang, arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them.
Chest muscles include: upper chest muscle, inner chest muscle and outer chest muscle.
Do 20 light warm-up groups first, and then
Upper chest muscle exercise: upper oblique barbell bench press
I have never been interested in flat bench press, because flat bench press will cause too much deltoid toe-in. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better * * * the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth.
Inside the pectoral muscle: sitting posture equipment clamps the chest.
As a multi-joint compound action, this action can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group.
Lateral pectoral muscle: dumbbell bird
Flat plate and upward inclined dumbbell bird are the best exercises to develop the lateral side of pectoral muscles. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles. In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.
A powerful way to exercise abdominal muscles-V-shaped standing
Exercise essentials
Lie on your back, arms flat on your sides, legs completely straight or knees slightly bent. Make sure your head and feet are off the ground at the beginning.
Contraction of abdominal and hip muscles, starting with explosive force. Yuanbao sit-ups are most effective only when they are done in a dynamic way.
Inhale and hold your breath while bending your hips, then lift your legs and lift your torso and arms at the same time. Then bend the spine, contract the gluteal flexors, and lift the legs and trunk at the same time until they form an angle of 45 ~ 60 degrees with the ground.
When the action is close to the highest point, extend your arms to your calf.
At the highest point, the leg and trunk should form an angle of 60 ~ 90 degrees, and both hands should be kept near or above the calf. At this time, you should land on your hips and keep your body balanced. Hold this position 1 ~ 2 seconds.
Exhale, then slowly lower your upper body and legs at the same time and return to the starting position. Don't let your head and feet touch the ground at the lowest point.
Pause for a moment, then repeat the action for a specified number of times.
Exercise advice and exercise skills
Breathe in a little more than usual. Hold your breath when lifting your trunk and legs in bed. This can help you generate more strength and abdominal pressure, and protect your spine to some extent. Exhale during the ascent will make you unable to exert your strength and more vulnerable to injury.
Straighten your arms forward and upward, and you will gain more strength above your hips. This will not only help you lift your trunk, but also help you keep your legs balanced when you lift your legs quickly.
Bend your spine by moving your head and shoulders upward, which will make it easier for you to lift your upper body from your hips.
When you lift your legs, your hip flexors should keep contracting centripetally. At the same time, your lower abdominal muscles should be in a centrifugal contraction state to maintain the stability of the pelvis. This will make the abdominal muscles produce stronger contraction force and help you lift your trunk.
When you gradually master this movement, you can use the strength of hip flexors to rotate the upper body and legs forward while lifting the upper body and legs slightly, and the balance of the body is completed by the hips. In this case, the muscles around the pelvis rotate to a certain extent, which makes the abdominal muscles contract more fully, especially when you keep a V-shape.
Training elements
Tip: This action should be trained quickly and rhythmically. When you start practicing, it doesn't matter if the movements are not in place, but you must coordinate the movements first and then improve the quality of the movements.
When to do it: abdominal muscle training should arrange to do V-shaped push-ups at first, because your abdominal muscles are not tired.
What to do: After V-push-ups, you can do sit-ups and other exercises to exercise the abdominal oblique muscles.
How to do it: do 3 ~ 4 groups, each group 10 ~ 25 times.
Mainly involving muscles.
The V-shaped stent uses at least six muscles.
Muscle position action
Abdominal muscle group
The rectus abdominis makes the spine bend forward in front of the abdomen (making the head and buttocks close to each other and pressing the muscles of the abdomen).
The lateral side of the abdominal oblique muscle bends the spine forward.
The lateral side of the abdominal oblique muscle bends the spine forward.
(located in the deep layer of external oblique muscle)
The medial part of the upper thigh of pubic muscle bends the leg at the hip.
The middle of the upper thigh of rectus femoris bends its leg at the hip.
The iliopsoas muscle bends the leg from the lower part of the spine and buttocks to the buttocks.
Deep muscles in the upper thigh
Why do you feel that your chest muscles are small when you wake up? Because sleep helps your body to adjust to its original state and restore muscle congestion caused by physical labor or exercise.
I feel that my lower pectoral muscles are ok, but my upper pectoral muscles feel hollow. How to exercise my pectoralis major without affecting my height? Hello; The lower part of your pectoralis major will look worse than the upper part. I plan to develop the upper part of your pectoralis major. In fact, there are many ways. Now I'll tell you the simplest method, which is quite fast. You can try it, that is, raise your feet when doing push-ups, that is, put your feet on a platform more than 10 cm high. Do two or three sets of push-ups every day, and the movements must not be too fast. You will feel your chest muscles for two months. All right.