How to exercise chest shape? For girls, whether to practice chest has always been a problem that girls struggle with in the gym. Because it is a difficult problem to lose weight without breast shape, I have arranged some exercises for you on how to exercise breast shape. I hope all female friends can do it.
How to exercise the chest shape 1 First, the tablet supports the fitness exercise.
The posture of flat support will be more difficult for girls to do. They can choose to support their hands on a high bed rail or a cloth sofa table, and the human body tends to lean straight ahead. The flat support posture does not need to hunch over, and the chest muscles are tight. The average speed can support 10 tablet.
Second, the chest expansion movement
It is also a very simple and common exercise, if you want to exercise your chest muscles, not just your shoulders. It's best to hold a barbell or pure water of more than one kilogram, slow down your posture and change your posture regularly and repeatedly. When the arm vibrates backwards, let the chest stand forward diligently.
Third, the bedside dumbbell action
The human body lies flat on the bed, with arms close to the ears and barbells on the head with both hands. Keep your arms straight, raise your hands gradually, and finally make your arms perpendicular to your body. Repeat this position.
Fourth, worship Guanyin posture
Stand on your feet, hold your head high, and put your hands across your chest. Put your palms together and slowly rise to Ran Ran until your arms are close to your ears. Spread your hands as high as possible.
How to exercise chest 2 1 and push chest? We can do this exercise in the gym. However, if various conditions do not allow, you can also use mineral water filled with water to push your chest. How to push? First of all, we should keep our bodies standing or sitting. If we use water bottles instead, we suggest standing.
Secondly, we firmly hold barbell pieces or mineral water filled with water in our hands and put them on our chests. Don't bend our arms and swing them at will. Then we need to straighten our arms forward, and then slowly bring the objects in our hands closer to our chest, using your chest instead of your arms.
2, lying flat dumbbell birds, some girls will resist this action, afraid of their chest swelling. Not really. These actions are all aimed at enlarging our breasts. With the support of muscles, your breasts will become strong and straight. When doing this, we need to lie flat on the fitness chair and then push the dumbbell up from both sides as shown in the figure. Girls don't have much strength, so they don't need to do too much strength exercises. What suits them is the best.
When lowering, the arm should be parallel to the ground and the forearm should be perpendicular to the arm. You don't need to put too much, but it won't have a better effect. Remember to press the dumbbell with the strength of your chest.
3, push-ups Push-ups are one of the simplest and most effective actions to exercise the chest. No matter where you are, you can do some sports. If you are too weak to do push-ups, get down on your knees and do kneeling push-ups. When you get up, use the strength of your chest to push your body up.
4, barbell bench press, when we girls just started to do this action, we can be accompanied by a fitness instructor or a friend who knows fitness. First, it is convenient to guide the standardization of your movements, and second, it can help you avoid physical injury caused by weight discomfort.
When choosing the weight of barbell, you can start with a single barbell, that is, without adding barbell pieces. When you feel that your chest muscles can be pushed harder, slowly add dumbbells. No matter how heavy it is, remember to pay attention to safety.