Today, Bian Xiao will arrange a set of very efficient chest muscle training movements for everyone. This set of movements is also a favorite set of chest muscle shaping movements of popular star Eddie Peng Yuyan Yu Yan. The combination of this group of movements is very comprehensive, which can help the trainer to strengthen all parts of the chest muscle more comprehensively. Friends who exercise regularly know that chest muscles are divided into several categories; The upper pectoral muscle, the lower pectoral muscle, the middle pectoral muscle and the middle seam of the pectoral muscle need different actions to strengthen. If the trainer can't combine the training movements with high quality, he can combine them at will during training.
So even if he can build a chest muscle block, his chest muscles will not bloom with real charm in the end. It has always been very popular in the fitness circle. It's easy to add muscle to chest muscles, but difficult to shape? In fact, what I'm saying is that when you practice your chest muscles, you must combine your movements to give all parts of your chest muscles a comprehensive and synchronous stimulation. Only in this way can all parts of the pectoral muscle grow in an all-round and balanced way, and finally the pectoral muscle trained by the trainer will be truly fashionable and beautiful. But now many bodybuilders are training at will, so they have never been able to develop chest muscles that make fans scream like Eddie Peng Yuyan Yu Yan.
If you want to have chest muscles that make girls scream like Eddie Peng Yuyan Yu Yan, then learn this set of movements. Keep practicing for three months, and you will have the initial shape of your chest muscles. If you keep practicing for a year, you will definitely have chest muscles as sexy as Eddie Peng Yuyan Yuyan. Shaping is different from bodybuilding, and the overall beauty of the body pursued by shaping is not the muscle strength of bodybuilding that completely defats and blooms. Today, this group of movements is more suitable for Asian aesthetic standards, shaping chest muscles and making the body bloom charm.
This training plan for chest muscle shaping is very comprehensive. In view of the perfect strengthening of the whole chest muscle, upper chest, lower chest and middle seam, choose more flat chest abuse actions, including: flat barbell bench press, flat dumbbell bench press, flat bird, absolutely perfect control, and choose many actions in the super group. In the training process, the trainer needs to choose the appropriate weight for training. Each movement should be done in 3-4 groups, with 65,438+00 in each group and 65,438+0.30 in rest between groups.
First, warm up, do 2-3 groups, do flat bench press with barbells, choose light weight, warm up fully, and avoid injuries, and do 12- 10 times in each group.
Action 1, do bench press with barbell, and the weight used will gradually increase. The weight of each group is increased once, and each group does 10-6 times. Perfect control will make you feel more chest muscle strength.
Action 2: Do bench press with dumbbells, absolutely control it perfectly, contract the chest muscles perfectly, push up after falling to a certain extent, and gradually increase the weight used. Do 10-8 times in each group.
Action 3, Dumbbell bird, perfectly control the contraction of chest muscles. The weight used is gradually increased, each group increases the weight once, and each group does 12-8 times.
Action 4, clamp the chest with dumbbells. Be careful not to lift the chest horizontally, but move the dumbbell upward and clamp the chest muscles inward. Each group should do 15- 12 times.
After completing Action 5, clamp the chest with fixed equipment 12-8 times, and directly complete it without rest-Action 6. Push the chest with fixed equipment (choose chest pushing equipment to strengthen the upper chest) 12-8 times as a group.
Important: Action Figure 8 contains two actions, so be sure to look carefully.
After completing Action 7 (Action Figure 8, the first half), do arm flexion and extension 12-8 times with fixed equipment, and directly do Action 8 without rest (Action Figure 8, the second half), and do push-ups with your own weight until you are exhausted, and rest for 45 seconds between groups.
Conclusion: In order to have a strong and attractive figure, besides exercise, we should also control our diet. As the saying goes, practice three points and eat seven points. When building muscles, the trainer must match protein and carbohydrates. Muscle growth is inseparable from the repair and synthesis of protein, and strength growth is inseparable from the supply of carbohydrates. Therefore, at the beginning of fitness, you should carefully prepare your own muscle-increasing meal. Of course, it is more important to control the amount of training and build muscles.