Pectoralis major, deltoid, trapezius and pectoralis major are mainly accomplished by push-ups, deltoid needs to be lifted on the load-bearing side, or arm strength bars are practiced, and the rest occipital processes of trapezius muscle stop at the 8th-9th thoracic vertebrae, and the exercise method is pull-ups or bending the dumbbells in front of the body.
How to practice clavicle muscle 30 points
1, dumbbell chest expansion
Hold the dumbbell in parallel with both hands, so that the arms and shoulders form a 90-degree angle, and the waist and abdomen are used as the torsion axis, so as to keep the upper body straight and twist to the right to reach its own limit. Stay for 5 seconds, then turn back to the middle position and continue twisting in the opposite direction. Turn left and right once for 1 round, and keep doing 15 rounds every day.
Step 2 postpone
Lie on the bed with your hands shoulder-width apart and bend back gradually until you reach the limit.
If you often do toughness training and the bending amplitude is large enough, you can exercise the sciatic nerve and lumbar muscles. Stick to this action for 3-5 minutes every day.
3, baby crawling posture
Prepare a yoga mat and crawl on the mat in a baby's crawling posture. Keep your back straight, keep your hands shoulder width apart, bend your legs and knees at 90 degrees, and crawl as slowly and forcefully as possible.
4. cobra pose
This action helps to stretch the neck and shape the clavicle and shoulders.
How to practice clavicle muscles in fitness?
The clavicle muscle is the shoulder muscle, which can widen the shoulder.
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
The following is the full text:
First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles.
The Quaker's name for Sunday
Chest: dumbbell bench press 4 groups
Dumbbell flying bird 4 zu
4 groups of push-ups (20 to 30)
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Wanju 6 zu
abdominal muscle
the next day
Legs: Squat 6 groups.
Jianbuqu 4 zu
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Back: 4 groups of wide and narrow pull-ups.
Dumbbell rowing 4 zu
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 4 groups at each end.
Supine leg lifting group 4
Sit-ups 4 groups
The rest time of abdominal muscles in each group is 20 seconds to 30 seconds. Do it as soon as possible after recovery. Number of each group.
Be tired.
How can I practice until the muscles of the upper chest and clavicle are full?
Practice your shoulders and chest, search your own movements, and use dumbbells.
How to practice the muscles around the clavicle?
Brother, the muscles around the clavicle are the upper bundle of pectoralis major. It is recommended that you adopt high-intensity anaerobic training. Because anaerobic training is very good for increasing muscle mass, I recommend three actions: barbell bench press (mainly to develop the muscles around the clavicle), barbell bench press (mainly to increase the thickness of the chest muscle) and dumbbell shrug (you said that the shoulder bones are obvious, and this action can exercise the trapezius muscle). As for high strength, I suggest you use the weight of 8- 12RM (RM refers to the maximum number of times you can do it best, which means it is appropriate for you to limit the weight of 8- 12 times, which is beneficial to increase muscle strength and volume). Do four groups of each movement with an interval of 60-90 seconds. When doing bench press, someone must protect you. Find someone to help you, or it will be dangerous.
How to get the clavicle through muscle training? No, please, 3Q.
Push the barbell neck forward! The bar diameter of bench press barbell is slightly thicker, with an outer diameter of 35-40mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure of the palm and increase the stress area, which is beneficial to arm lifting. The distance from the grip position to the weight plate should be short, about 100 mm, which can concentrate the weight (force) on the vertical plane near the pectoral muscle and reduce the occurrence of rabbit puppets. The position where the lever rises and falls must be placed on the pectoral muscle to be trained (down to the diaphragm and up to the clavicle). Chest training should be from bottom to top, from wide to narrow, that is, first practice the lower chest (reclining), then the middle chest (reclining), and then the upper chest (reclining). Hold the bar wide first, then middle and then narrow. Wide grip exercises chest muscle width, while narrow grip exercises chest muscle height (thickness). Regarding reclining stools, reclining and reclining (20-30 degrees) and reclining short stools, when only the upper back touches the stool surface, the chest can stand up and the unit pressure can be increased. The upright bench (30-45 degrees) can make the upper chest stand up to a horizontal position and make the barbell act vertically on the upper chest muscles. Inhalation while lying on a bench and breathing hard can increase the amount of myoglobin stored in oxygen and glycogen supplied to energy, and make muscle capillaries larger, which is beneficial to exertion. If you exhale during exertion, you will be deprived of oxygen, muscle glycogen will be insufficient, muscle strength will be reduced, and the number of muscle fibers participating in exertion will also be reduced. In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, which will make muscles sore and tired. Therefore, the correct bench press breathing method is to inhale when the barbell is pushed up and exhale when the barbell is put down. The speed of bench press adopts rapid contraction (1-2 seconds) and slow extension (2-4 seconds), which contradicts Wade's law of slow continuous extension (4 seconds of forced contraction and 2 seconds of reduced extension). The author's experience is that the reduction time is the same as the contraction and lifting time (2-3 seconds). If the lifting speed is too fast or too slow, the lifting weight is not suitable.
How to practice the muscles of clavicle? Ask for help.
You should use dumbbells to do some exercises around your shoulders (such as expanding your chest and vibrating your arms). The muscles in this position are not easy to practice. Push-ups and diagonal braces can also be exercised.
How to practice the muscles here in the clavicle?
Just do push-ups to exercise your chest muscles and teres major. I've had it before, and now it looks good. Because I mainly practice chest muscles, my arms are slightly apart when doing push-ups.
How to practice the chest muscles at the clavicle?
Push-ups tilted downward, bench presses tilted upward, birds tilted upward, backhand chest clips.
How to practice the muscles of clavicle! ! Ugly without meat 10 score
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. 8 to 12RM has the best exercise effect for beginners. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
If there is no equipment, Baidu knows to search for "prisoner fitness" and can exercise shoulders by hand.