How to practice the lower chest muscle is the most effective? Many people in life want to develop developed muscles through exercise. The pectoral muscle is also the most concerned muscle for many fitness enthusiasts. In fact, it is not difficult to have developed chest muscles, as long as you stick to the correct exercise method. The following is the most effective way to practice pectoralis minor.
How to practice the lower part of pectoral muscle is the most effective? 1 what is the most effective way to practice the lower part of pectoralis minor?
Tilt up push-ups
This movement needs the help of external equipment, such as tables and sofas, and then pay attention to the body sinking to a place parallel to the chest and hands during training, and then support it hard, which can train the lower edge of the chest well.
The barbell pushes the chest downward.
This action is mainly to exercise the lower edge of pectoralis major, which will make the groove of the lower edge more obvious. The supine range should be 20-40 degrees, with the head tilted downwards and feet fixed to prevent the body from slipping. Then grab the width of your hands, then slowly move the barbell down until it touches the lower chest, stay for about one second, and then lift the barbell vertically upward, at this time, the elbow is in a tight state.
Down-sloping dumbbell chest push
Lie on your back on the downward sloping training chair, then your head is in a downward sloping state, and then one end of the dumbbell stool is fixed with your legs. Hold the dumbbell with proper weight in both hands and put it on the outside of pectoralis major, and bend the elbow joint at the same time, then keep the bell head of the dumbbell relatively stable, and then slowly raise your arm. Then push the dumbbell upward and inward until the bell heads of both hands touch. This method can exercise the lower part of pectoralis major, and also has a good exercise effect on triceps brachii and deltoid toes.
Descending dumbbell bird
Prepare a downward-inclined training chair, then lie on your back with your head in a downward-inclined state, fix one end of the dumbbell stool with your legs, and then place the dumbbell outside the lower part of pectoralis major with your hands, with your elbows bent, and keep the bell head of the dumbbell in a parallel state.
A barbell tilted downward pushes upward.
Lie on your back in a downward sloping training chair, with your head tilted downward and your legs fixed. Then, put the barbell piece on your chest, hold the barbell piece in your hands, and then push it up. The whole training process should be kept slow, so as to achieve the best effect.
What actions can you use to practice your chest muscles?
push-up
Push-ups are the most common chest muscle exercise. Different postures have different effects on the pectoral muscles.
Wide push-ups
When doing this push-up, the distance between your hands needs to be wider, and your hands should be inward and kept at 90 degrees. This position can be exercised to the width between the chest muscles.
Downward oblique push-ups
Raise the height of your feet, the height of your head should be lower than the height of your feet, and your hands should be 90 degrees inward. This action can effectively improve the muscles on your chest muscles, and keep the distance between your hands wide.
Flexion and extension of parallel bars arm
Keep your arms straight and supported on the parallel bars, while bending your legs, overlapping your feet on your bare feet, and keep your body leaning forward. Relax, your chest doesn't need to be straight, your chin is close to your chest, let your body drop to the lowest point, and then take a deep breath. When you exhale, you need your arms to support your body slowly, and when you descend, you breathe in, and so on.
What should I pay attention to when practicing chest muscle weight loss method?
Calorie intake in a day
Generally, we should reduce the amount of dinner and eat less high-calorie food. If you consume too many calories four to six hours before going to bed, it will affect the secretion of growth hormone, affect the body's recovery mechanism and hinder muscle growth. Therefore, experts will consume the most calories in a day, especially before and after exercise, and only eat a restorative meal, mainly pure carbohydrates and protein.
Intake dietary fiber
Dietary fiber is an essential nutrient for human body and a polysaccharide that cannot be absorbed. There is no heating at all. Dietary fiber can be divided into water-soluble and water-insoluble types, which can lower blood cholesterol, slow down sugar absorption and promote defecation.
How to practice the lower part of chest muscle is the most effective? What are the benefits of girls practicing chest muscles?
Prevention of thoracic ptosis
With the increase of age, muscles will be lost, and the support of the chest will decrease, which will lead to sagging. At this time, training the chest muscles can better increase the support of the chest and make your chest stronger.
Reduce accessory milk
The appearance of accessory breasts is mainly caused by insufficient strength of chest muscles or muscle relaxation. At this time, training chest muscles can shape muscles well and reduce accessory breasts.
Prevent chest enlargement
Many people have chest tightness, which is mainly caused by incorrect underwear or incorrect sitting posture. At this time, you can tighten your chest through chest clip training to prevent chest tightness.
How do girls practice chest muscles fastest and most effectively?
push-up
This method is a relatively simple action to train chest muscles, and you can choose the training posture of push-ups according to your own practice level.
Barbell bench press
You can choose to do upward slope, flat plate, downward slope bench press, etc. Choose the right barbell weight according to your own practice level, and then train in groups.
Dumbbell bird
Just like barbell bench press, we also choose the appropriate dumbbell weight according to our training level, about 3-5 groups at a time, and each group does 12- 15 times.
What should I pay attention to when practicing chest muscles?
1, whether doing barbell chest push or push-ups, you need to make the movements more standard in order to make the chest muscles work better.
2. You may not have muscle contraction at the beginning of training, but long-term practice accumulation will make the chest muscles achieve good training results.
3. Pay attention to the intensity of training, be precise and slow, feel the contraction of muscles, and make the training point more powerful.
How to practice chest muscles is the most effective? 3 What are the methods to practice chest muscles?
1, parallel bars arm flexion and extension:
As a warm-up action for the chest, focus on building the lower chest.
Action points:
Clamp your elbows, lean forward, chin inward, and hold your chest slightly. Keep this posture at the beginning and end, and don't put the bottom of the movement too low, so as not to put too much pressure on your shoulder joint.
2, barbell flat bench press:
Create the entire bust. Different grip distances have different emphasis on stimulation. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid.
3, the position of the foot:
Legs apart at a 45-degree angle, lying flat on the ground, can get strong support. If you want to step on the bench, your stability will be poor. You need to share some strength to control the stability of core muscles, so that you can't exercise your chest muscles to the greatest extent.
Important: Don't lift your hips and waist off the stool.
4. Tilt the dumbbell upward and press it:
Exercise the upper pectoralis major. The advantage of dumbbell over barbell is that there is no bar limit, which can fully stretch pectoralis major. Be careful not to put it down too low, so as not to strain pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.
5, downward tilt dumbbell bench press:
Exercise the pectoralis major. It is recommended that dumbbells or barbells be placed on both sides of the bottom rib, not in the middle of pectoralis major, so as to avoid pressure on the shoulder joint.
6. Butterfly birds:
Exercise the separation degree of thoracic groove. Adjust the height of the seat so that the handle is at the same height as your shoulders and keep your arms slightly bent. Be careful not to spread your arms too much (just open them to the back plane) to avoid damaging your shoulder joint. Not too heavy. Pause for 3 seconds during adduction and fully squeeze pectoralis major.
7. Cross clamp box of puller:
Exercise lower pectoralis major and middle pectoralis major. This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze your chest muscles as much as possible at the top of your movements.
8, flat dumbbell bird:
As the end of chest muscle training. Use a light weight to keep the elbow slightly bent at a fixed angle, just put it on the back plate. It's like holding a big tree when you lift it, instead of pushing it straight up and down, feeling the stretching and contraction of your chest muscles.