When doing push-ups, you'd better prepare a yoga mat. First support your body with your arms, and then let your body sink in 2-3 seconds. When your chest is about cm off the ground, support your body hard and finally return to the initial action.
The whole process requires you to hold your chest and tighten your waist and abdomen, your hips should not be tilted, and your body should be as straight as possible. 20 push-ups every time, 3-5 groups every day, keep training, and soon you will find the changes of your chest muscles.
2. Push your chest with a barbell. Barbell chest pushing is one of the best ways to exercise pectoralis major muscles, and it is also one of the most popular fitness programs in major gyms.
If you are new to barbell chest push, start with bench push. First lie flat under the instrument, keep your hands at a certain distance, then put the barbell on your chest and lift the barbell by relying on the strength of biceps brachii, triceps brachii and pectoralis major. Never lock your elbow after lifting the barbell, and finally put it down slowly.
It is worth noting that the accident rate of barbell pushing chest is very high, so it is best to be accompanied by friends or coaches. In addition, you must choose your weight according to your personal situation, and you can't be overweight blindly!
3. Push your chest with dumbbells. Many people often don't know the difference between dumbbell chest push and barbell chest push. Simply put, because the stability of dumbbell chest push is not as good as that of barbell chest push, it requires higher strength control.
Moreover, barbell chest push can only move vertically, and dumbbell chest push can also move horizontally on this basis, which can exercise pectoralis major to a greater extent.
However, barbell chest pushing exercise can not replace the sense of balance and strength limit of muscles, but should be combined with exercise.
4, use more fixed equipment to push the chest. In addition to dumbbells and barbells, there are some fixed instruments that are also helpful for the exercise of pectoralis major. For example, gantry chest clip, silk chest clip, rope chest clip ... different fitness equipment corresponds to different muscle groups.
Therefore, it is necessary to choose appropriate equipment for upper chest, lower chest and middle seam training according to personal conditions. Be sure to train under the guidance of professionals!
5, tile breathing method. Have you ever thought that in the process of fitness, breathing may also have an impact? Flat breathing is a kind of breathing method to increase abdominal pressure by closing the glottis after abdominal breathing. Flat breathing can increase your blood pressure during exercise, speed up your blood flow and help you burn more fat during exercise.
Flat breathing is a kind of breathing method to increase abdominal pressure by closing the glottis after abdominal breathing. Flat breathing can increase your blood pressure during exercise, speed up your blood flow and help you burn more fat during exercise.
In addition, flat breathing can effectively reduce spinal injury and protect the waist. For those who have just started to use the tile breathing method, just exhale when exerting force and inhale when withdrawing force.