What are the methods of exercising chest muscles? Many men want to develop developed muscles through exercise in life. The pectoral muscle is also a muscle that many fitness enthusiasts are most concerned about. In fact, it is not difficult to have developed chest muscles, as long as you stick to the correct exercise method. What are the methods of exercising chest muscles?

What are the methods of exercising chest muscles? 1 1, the wiser abdominal muscle training.

The core muscles of the abdomen, including the abdomen, lower back and latissimus dorsi, are not trained to make the spine more flexible, such as bending knees and sit-ups, but to enhance stability and prevent the spine from moving. Stuart McGill, a famous back pain expert, has repeatedly said that it is more important to enhance the stability of the spine through more core muscle stability training than traditional flexion and extension exercises.

It is also safer, because the bending of the lumbar spine will eventually lead to the action of disc herniation. I 100% sure: I firmly believe that exercise stability is far more important than flexibility, and I never recommend our patients to do any sit-ups. In specific exercises, I will divide core muscle exercises into three completely different categories.

2. Pure stability training

The goal is to keep the spine straight, so it's very simple, just do flat support, or sometimes do side support. Upgrade actions include raising your feet, reducing the bottom support (trying to lift one elbow and the other foot off the ground), carrying out balance training (such as putting a Swiss ball on your elbow), or sticking to it for longer.

3. Dynamic stability training

Is it strange that dynamics and stability are opposites? How to train? But it may best illustrate the real core purpose of exercise: to stabilize the spine and improve the flexibility of limbs. Typical exercises are pull-down combination (tie the tension belt to the flat plate, hold the handle and pull it by yourself), abdominal muscle wheel, climbing and semi-kneeling tension exercise during the front plate support training.

Our goal is always to ensure zero motion of the spine or core. Core muscles must control the strength of limbs while maintaining stability. For example, flat-bottomed rock climbing, there is no need to bend your back at all.

4. Comprehensive and stable exercise

It's like doing traditional twisting exercises, such as sprinting with a dumbbell instead of two lifts. Basically, it is to counteract the effect of gravity and make the core muscles do more strenuous exercise than traditional exercise. Typical movements include walking with a suitcase (walking like a strong farmer, but only holding a dumbbell), getting up in a Turkish way, and lifting with uneven weight in various lunges (holding dumbbells with different weights in both hands or on both sides).

That's it. Designing core exercises suitable for these types is ultimately to exercise strong abdominal muscles and prevent back injuries. You can only do one kind of exercise a month. You can focus on pure stability in the first month, carry out dynamic stability training in the second month, and finally carry out comprehensive stability training, or you can do comprehensive stability training every training day.

Do a week's training as an experiment, and then make your own fitness fashion schedule according to this week's situation. I suggest you do all the core exercises, except the comprehensive and stable ones, first in your training, before you train other muscle groups. It is suggested that all core exercises should be done first, and then muscle group exercises should be done, except the comprehensive and stable type.

Day 1 day: pure stability exercise

1, plate bracket

Abdominal muscle exercise

Put your feet on the bench and do it for 90 seconds.

Do push-ups, then put your elbows on the floor so that your weight is supported by your forearms. Let the abdominal muscles cheer up like a punch to the intestines. Your whole body forms a straight line from head to toe. When you can hold on for 90 seconds, put your feet on the bench and start over.

Fitness is the best way to maintain life. If you want to protect your body in life, you should pay great attention to exercise and fitness, and winter fitness can effectively help us protect our body, increase our immunity and reduce the probability of diseases finding our body. Therefore, it is a good choice to protect your body and prevent diseases in your life. But how can we keep fit in winter?

How to keep fit in winter

Although there is an old saying that "it's sunny in Xia San in winter", there are still many troubles in winter fitness. A little carelessness will not only fail to achieve the effect of fitness, but also damage the health of the body. Therefore, we should pay attention to methods in winter life, so how to keep fit in life without damage?

First of all, do warm-up exercises.

Warm-up exercise before fitness in winter can effectively help people protect their health. Because of the temperature in winter, human muscles are always contracting. If you don't do warm-up exercise, it is easy to cause muscle strain. Therefore, we need to pay great attention to this in our lives!

Doing warm-up exercise before fitness can effectively protect our health, because we can soften muscles and reduce muscle stiffness during warm-up, which can effectively reduce the chance of accidents in life due to fitness!

In addition, a good warm-up before fitness can also help us effectively dredge the blood in the body, make our respiratory tract and lungs warm, and reduce the occurrence of side breathing. Therefore, when exercising in winter life, it is essential to warm up!

Second, clean.

It is very important to keep warm in winter and clean up the sweat in time. People always sweat a lot when they exercise. These sweats have both good and bad sides, especially in winter. These sweats can effectively reduce harmful substances in the body, but similarly, if we don't remove them in time in our lives, our bodies will also be damaged!

Especially in winter, because the cold weather is accompanied by the raging cold wind, if we don't pay attention, it will easily lead to damage to our bodies, and even the moisture in sweat will enter our bodies because of the cold wind, posing a serious threat to our health!

2. Side plate bracket

Abdominal muscle exercise

Put your feet on the bench for 45 seconds.

Lie on the floor on your left side and put your left elbow directly under your shoulder. Forearms flat on the floor, hips off the floor. Cheer up your abdomen and keep your body in a straight line. When you can hold each side for 45 seconds, put your feet on the bench and start over.

The second day: dynamic stability exercise

1, slide pad push-ups

Abdominal muscle exercise

10 to 12 times per arm.

Do push-ups, put your hands on the sliding mat or hold a board with a towel. Keep your core support, keep your body in a straight line, push one arm as far away from you as possible, pull it back, and then repeat the other arm.

2. Switzerland seeks to climb

Abdominal muscle exercise

10 to 12 times per leg. Rest for 60 seconds. Repeat.

Put your hands on the Swiss ball and do push-ups to cheer up your abdominal muscles. Lift one leg alternately to the midline of your body. Try to raise your knees. The spine should not rotate or flatten the natural curve of your lower back.

3, half kneeling sideways pull rope

Abdominal muscle exercise

Two groups on each side, one group 10- 12 times.

Our goal is to maintain zero motion of the spine and core. Control your limbs.

Grab the rope on the instrument and squat sideways in a lunge. Pull the rope from your left shoulder and pull it down until it passes through your body. Don't let your torso move.

Day 3: Comprehensive Stability Exercise

1, Turkey's rise decreases.

Abdominal muscle exercise

5 times on each side, then 4 times, decreasing until 1 time. Rest when each arm needs to change its weight.

Hold the dumbbell in your left hand, bend your left knee and lie flat on the floor. The right leg is straight and the right arm is at a 45-degree angle on the right side. Now lift your torso off the ground, keep your left arm directly above your head, and then stand up. Reverse motion and return to the ground.

Step 2 walk with a suitcase

Abdominal muscle exercise

Walk 20 yards with dumbbells, and then walk back with dumbbells on your shoulders. Say it again.

Pick up a heavy dumbbell or kettle bell, walk about 20 yards, keep your torso straight, and put your other hand on your hip joint. Now, lift the dumbbell to shoulder height and walk back. Repeat on the other side. The other arm should be close to your body to maximize your core load.

What are the methods of exercising chest muscles? Two push-ups.

Push-ups should be done every day, and the frequency should be gradually increased. You have to group, say, 20 groups. You can rest after each group 1 minute. For example, you should try to do 2 groups today, 3 groups tomorrow and 4 or more groups the day after tomorrow. You must do more and more to break through the limit. If you can persist, there will be obvious changes in your chest muscles after 2 weeks.

dumbbell

1, dumbbells are also a good instrument for exercising chest muscles. As long as you persist, the effect is also very good. Dumbbell exercises should also be divided into groups. Generally, 10- 15 is a group, and many groups should be done every day.

2. There are many ways to exercise dumbbells, the most common ones are the front and the sides, and there are many other postures. Search online and there are many more, no matter which posture you need to stick to.

Spring exerciser

I believe many people have them, and they are not expensive. Tens of dollars, it is also convenient to exercise. You can pull a few if you have time, but if you want to exercise international muscles, you must stick to it. You can't fish for three days and dry the net for two days.

prescribe a diet

During exercise, diet is more important than exercise. The main component of muscle is protein, so you must eat more high-protein food during exercise, preferably animal protein, such as beef, chicken, eggs and pork, and plant protein: tofu.

If you want to develop chest muscles, you can do push-ups, dumbbells, barbells, tensioners and other sports, and you can focus on chest exercise. If you persist, you can make your chest muscles slowly appear. While doing these exercises, pay attention to eating more foods containing protein in the diet, which will help the chest muscles to appear faster.

What are the three steps/methods to exercise chest muscles?

Push-ups are a common fitness exercise, which mainly exercises the muscles of upper limbs, waist and abdomen, especially the chest muscles. It means that when practicing, the body posture of the practitioner is that the feet are low and the hands are high, and the hands and feet are not on a horizontal plane.

Practice method

1, ordinary exercise method

Practice according to the specified action requirements.

2. Weight-bearing exercises

On the basis of ordinary exercises, place or bind heavy objects on the back and legs of the body.

3. High-five practice

After a quick and powerful push, clap your hands in the air once. You can also high-five many times to see your ability.

Flight practice

It can be divided into in-situ and marching. After prone, you must push up quickly so that your hands and feet are off the ground at the same time, with a certain flying height and distance.

Application mode

1, the combination of speed and speed: do it quickly several times before doing it slowly.

2. Time counting method: count the number of movements in a certain unit time, which can be divided into non-stop and pause.

3, fixed number timing method: after completing a certain number of exercises, calculate the time spent.

4. Counting exercise method: the number of times the practitioner does the maximum energy, but there must be certain requirements and regulations.

First, finger technology.

Mainly supported by ten fingers, other movements are the same as the first two ways. With the increase of strength, the number of fingers touching the ground can be reduced in turn. This method mainly exercises finger strength, enhances hand grip strength, grasping strength and resultant force, and runs through fingertips.

It should be noted that if your fingers can't reach the strength to support your body, you can first practice with your fingers against the wall and your body against the ground. After the finger strength gradually increases, gradually put it on the flat ground to practice to prevent finger injury.

Second, carp lies in lotus style.

Lie on your side, land with one punch or one palm (usually one punch), support the ground, and cross your feet. For example, the right fist supports the ground, the left arm extends upward, and the arms are crossed to control the balance.

Support the inner left foot and the outer right foot on the ground. When you bend your arms and press down, your waist is stressed, and your head and waist lean back like a carp lying on a plate. Then you return to your original shape and press down again and again.

Third, hang upside down.

Beginners can stand upside down on the wall, with their feet attached to the wall, their hands shoulder-width apart, their arms bent, and their arms bent downward. Later, the feet can leave the wall and do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to balance when practicing.

These methods can exercise chest muscles by hand. These methods suit our people very well. Many people can't afford fitness equipment. This method can also exercise good chest muscles without these fitness equipment, so that more people can exercise their muscles and charm without economic conditions, and at the same time improve their immunity.