The following plan is 1, three times a week and once every other day, each time about 1 hour (compact and efficient). 1 Warm-up exercise: 5 to 10 minutes, you can use it just by sweating slightly: fix the bike;

2. Strength training: 30 minutes to increase calorie consumption and improve metabolism. Use: combined equipment (see strength training for details); Aerobic training: 20 minutes, and then directly adjust the fat burning, using: walking fast on the treadmill, the heart rate reaches133; 4 Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Use: pad exercise. Strength training: (Tighten muscles to make your body stronger, slimmer, more stylish and more slender! )

Control in about 30 minutes, each position 1 action, each action to do 3 groups, each group 15 times. Alternate actions are in brackets. 1 chest: sit chest push-ups (push-ups).

For junior fitness enthusiasts, fixed equipment exercise is an important way to improve physical fitness and muscle sense safely and effectively. The most typical chest exercise is sitting chest pressure, which can effectively improve the feeling of chest muscles, improve the strength of shoulder joint, elbow joint and wrist joint, and lay a solid foundation for the future dumbbell barbell bench press exercise.

Exercise goal: pectoralis major.

Action essentials: 1. First of all, adjust the seat of the instrument to a suitable height, taking the height of the grip as the standard.

Similarly, then adjust the weight, and after sitting in the seat, the head, upper back and buttocks are close to the back.

Tighten the waist forward.

Plan 1:

The following plan is 1, three times a week and once every other day, each time about 1 hour (compact and efficient). 1 Warm-up exercise: 5 to 10 minutes, you can use it just by sweating slightly: fix the bike;

2. Strength training: 30 minutes to increase calorie consumption and improve metabolism. Use: combined equipment (see strength training for details); Aerobic training: 20 minutes, and then directly adjust the fat burning, using: walking fast on the treadmill, the heart rate reaches133; 4 Stretch and relax: 5 to 10 minutes, flexibility training, relax the whole body muscles, and let the heart rate return to normal. Use: pad exercise. Strength training: (Tighten muscles to make your body stronger, slimmer, more stylish and more slender! )

Control in about 30 minutes, each position 1 action, each action to do 3 groups, each group 15 times. Alternate actions are in brackets. 1 chest: sit chest push-ups (push-ups).

For junior fitness enthusiasts, fixed equipment exercise is an important way to improve physical fitness and muscle sense safely and effectively. The most typical chest exercise is sitting chest pressure, which can effectively improve the feeling of chest muscles, improve the strength of shoulder joint, elbow joint and wrist joint, and lay a solid foundation for the future dumbbell barbell bench press exercise.

Exercise goal: pectoralis major.

Action essentials: 1. First of all, adjust the seat of the instrument to a suitable height, taking the height of the grip as the standard.

Similarly, then adjust the weight, and after sitting in the seat, the head, upper back and buttocks are close to the back.

Tighten the waist forward.

2. After getting ready for the posture, hold your chest and abdomen, look straight at your eyes, hold the handle with both hands, then take a deep breath and feel the chest hair.

Push hard, push the weight up and exhale at the same time. Don't straighten your elbow completely when pushing, and then pause 1.

Seconds, recover, inhale at the same time, recover to the time when the two arms are in a straight line, exert force again and push repeatedly.

Ok, practice.

Precautions:

1.

Don't straighten your elbows when lifting weights.

Otherwise it will be caused when you are exhausted.

Elbow joint injury.

2.

When push-ups resume, the shoulders should always be relaxed to avoid stress, otherwise it will cause shoulder muscles.

Participate in breast reduction.

Exercise effect.

3.

The process of chest pushing depends on our consciousness to imagine the feeling of chest force, because when we start practicing,

Wait, even if the action sign

Yes, power is also dispersed. Therefore, it is necessary to rely on the control of the brain and put the force point on the chest.

, will be effective.

Exercise to the pectoralis major.

4.

Sitting posture chest pushing is the first choice for junior fitness enthusiasts, and those with high training level can weigh freely.

After practice, do it again.

3-4

In group B, chest pushing was practiced in a heavy sitting position, and the chest was completely exhausted, which was beneficial to muscle exercise.

Very helpful.

5.

Diversification of chest push equipment in gym: similarity