Chest muscle exercise equipment butterfly machine
The butterfly stroke machine is a very classic chest muscle training action. Master the perfect sports skills and bring you more full and three-dimensional chest muscles! The advantage of butterfly swimming machine is that the tension on the pectoral muscles is constant, which can be emphasized by changing the grip form.
Stimulate the upper part of chest suture.
Exercise goal: Not only the middle and lower part of the chest seam (the main stimulation area of the lying dumbbell bird), but also the whole chest seam has a strong stimulation effect. Changing the grip form can focus on stimulating the upper part of the chest seam.
Correct action: sit on the stool, hold the handle, and bend your elbow to the baffle. If you sit high or low, you can adjust the height of the stool. The range of motion can be adjusted by the hole positions of the upper two half-moon plates.
Take a "bridging" action, that is, only stick the upper back on the backrest plate. When opening, fully inhale, hold out your chest, spread your shoulders back as far as possible, and pay full attention to chest seams. Through control, the pectoral muscles are fully stretched. If you practice the mirror, you should pay attention to the stretching of your chest muscles.
Exhibition, so that you can concentrate better.
When closing, the elbow baffles should contact each other, pause for peak contraction 1~2 seconds. This time will feel more laborious, unlike when dumbbells touch each other. Only tighten your chest muscles as much as possible, or separate them a little (don't wait for your arms to be flat with your body)
The plane is vertical) to make up for the loss of tension.
The frequency is 8~ 15 times/group, and 3~5 groups are made with reduced weight.
In order to better stimulate the upper chest seam, you can change the grip method: straighten your arm like a horizontal lift, rush your eyes forward, and press your wrist or forearm (depending on the length of your arm) on the baffle to clamp your chest. Because the arms can be staggered, the range of motion is also very large.
The characteristic of this action is to make the two pectoral muscles "stand up" by fully squeezing the upper chest, which is of course the result we want very much.
Push-up frame for chest muscle exercise equipment
Push-up rack is a kind of fitness equipment to assist push-ups. By increasing the difficulty of push-ups, we can deepen the stimulation of chest muscles and achieve better chest muscle exercise effect.
Correct use of push-up bracket;
1, long-distance push-ups: mainly exercise the pectoralis major and the inside of biceps brachii. When the elbow angle is greater than 135 degrees, the force is mainly exerted by the biceps brachii.
2, wide push-ups: about 1.5 times shoulder width, mainly exercise the outside of pectoralis major, while exercising the toe and triceps brachii of deltoid muscle.
3. Mid-distance push-ups: slightly larger than shoulder width, mainly exercise the middle part of pectoralis major (increase thickness), and develop deltoid toe and triceps brachii.
4, narrow push-ups: less than shoulder width, hands in front of two nipples, mainly exercise deltoid toes and triceps brachii, while developing the inner side of pectoralis major (cleavage).
Parallel bars for chest muscle training equipment.
Using parallel bars to support parallel bars requires upper body muscles and core muscles to stabilize the body, which can stimulate chest muscles and triceps at the same time. Especially when the body leans forward and the elbow is 45 degrees outward, it has a stronger stimulating effect on the chest muscles.
The arm flexion and extension of pectoralis major is a kind of arm flexion and extension with a wide grip on parallel bars, which mainly exercises the lower side of pectoralis major. When the pectoralis major has a certain foundation, practicing this movement can help us make the lower part of pectoralis major wider and the connection with the middle chest more harmonious. In particular, it should be emphasized that
Pay attention to the difference and function of the flexion and extension of the three-headed arm with narrow grip.
Target exercise site: lower part of pectoralis major muscle
Action essentials:
1. Ready to move: Hold the parallel bars with the widest distance between them, and support your arms straight on the parallel bars.
(1) standard type: legs naturally bend, feet overlap, and the body is relaxed and drooping; Don't hold your chest out intentionally, so that the lower part of pectoralis major is perpendicular to the ground.
(2) Strong type: the back is round, the body leans forward, more tension is placed on the pectoral muscles, and the chin is close to the chest; Put your feet in front of your body instead of bending your legs backwards to prevent deceptive actions. This is a very valuable action, the ultimate chest muscle building.
Who?
2. Action process:
Bend your arms to the lowest point and take a deep breath. When breathing, support your body with your arms. Then inhale when you fall, and then practice again and again.
Yoga mat for training chest muscle equipment
Yoga mat is the most basic fitness tool to exercise chest muscles. You can do all kinds of push-ups on the yoga mat, such as chest-expanding push-ups, shoulder-clamping push-ups, iron bull push-ups, etc., which can exercise your chest muscles well.
1, chest-expanding push-ups: the palms of both hands are the support points, the arms are spread outward, shoulder width or wider, and the back, waist and buttocks are in a straight line. The elbow is hard and the arm can bend. This method mainly exercises the chest muscles and upper arms.
Head muscles and abdominal muscles.
2, shoulder push-ups: the action is the same as above, but the distance between the hands is narrow, with the fist as the support point and the fist forward. Exercising arm strength in this way can increase the strength of wrist and the hardness of fist. When practicing, you should pay attention to the selected supporting ground.
The face can be soft first and then hard, and the wrist should be tightened to avoid sprain.
3. Tieniu cultivated land push-ups: use fists or palms as support points. Put your hands on the ground and open your arms shoulder-width. Toe on the ground, hands and feet parallel The head leans forward, the forefoot, hands, neck and waist are forced together and the waist collapses at the same time.
, with land. Then the hips are tilted up, the waist is gathered again, and the body is pulled back, and the whole action is completed. The action of leaning forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the back muscles, wrists and ankles.
Dumbbells for training chest muscles
Using dumbbells to do dumbbell flying birds, dumbbell bench press and other actions can exercise chest muscles. Moreover, compared with barbells, dumbbells need more balance and coordination ability to control their weight, and the range of movements is relatively large, which can fully stretch muscles and increase the width of chest muscles.
Degree.
1, dumbbell bird action
Dumbbell birds mainly exercise pectoralis major and deltoid muscle.
Note: During the whole movement, the shoulders, elbows and wrists should always be in the same plane.
Action description: Lie on your back on the bench, stand firm with your feet, the trunk is in a bridge shape, the upper back and buttocks touch the stool surface, and the dumbbell naturally extends directly above the shoulder joint, with the distance between your hands slightly less than the shoulder width. Two hand-held dumbbells slowly fall to the side, and in the process of falling,
The elbow angle gradually decreases, and when it reaches the limit, the elbow joint forms an angle of 100- 120 degrees; The pectoralis major contracts, the dumbbell ascends along the original path, the ascending path is arc-shaped, and the angle between elbows gradually increases, returning to the preparation posture.
2, dumbbell bench press action
Dumbbell bench press is to hold the dumbbell and push it up, and the elbow is retracted, while the elbow is clamped and the chest is clamped. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But not really.
At the support point of the shoulder joint, this will make the bone support the weight of the dumbbell (this situation that the bone supports the weight instead of the muscle supports the weight is called "locking"), which will relax the pectoral muscles and affect the exercise effect. Then, let two straight arms open to both sides, two
The arm bends slowly, and the dumbbell falls vertically and pushes up when it reaches the lowest point.
Stretcher for training chest muscle equipment
When using the tensioners, you can also fix one end of the two tensioners at a high place, hold the other end with both hands, and slowly and forcefully stretch to the middle to exercise the chest muscles.
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Slowly relax your arm and let the stretcher return to its original state. Try not to get close to the chest during the whole process, so as not to pinch the chest. This exercise method can exercise the chest muscles, biceps brachii and shoulder muscles well.
2. Put the puller behind your back, grab both sides of the puller with both hands, separate your legs, slowly pull the puller until the arm reaches the limit, and then slowly let go, and so on for many times. The key is to exercise latissimus dorsi, shoulders and hands.
Arm muscles.
3. Separate your legs, hold both ends of the stretcher with both hands and put them on your chest (back), stretch them up and down to the limit of your arms respectively, and then slowly release them, so that repeated practice can exercise your chest muscles (latissimus dorsi) well.
4. Put one end of the stretcher under your feet and fix it, and put the other end in one hand, with the palm facing upwards and the arm extended upwards, which can exercise arm strength and wrist strength. Or stretch the stretcher and keep stretching, and put the other hand
Put it under the wrist of the stretcher-pulling hand and let the hand pull the stretcher hard. Other notes. Only by pulling your hand up and down on your wrist can you exercise your wrist.
5. Tie the two ends of the stretcher to two feet, and stretch the legs to both sides until you reach your limit, so that repeated practice can exercise the leg muscles.
6. Find two tensioners, one end of which is fixed at a high place and hangs naturally, and the other end is held by both hands and placed at the sides of the body. Bend your waist hard and straighten it gently, so you can exercise your waist strength and muscles many times.
Many beginners are enthusiastic, but they are not familiar with the equipment in the gym or some chest exercises. Here are some fitness equipment for you to exercise your chest muscles.
Chest muscle exercise equipment butterfly machine
The butterfly stroke machine is a very classic chest muscle training action. Master the perfect sports skills and bring you more full and three-dimensional chest muscles! The advantage of butterfly swimming machine is that the tension on the pectoral muscles is constant, which can be emphasized by changing the grip form.
Stimulate the upper part of chest suture.
Exercise goal: Not only the middle and lower part of the chest seam (the main stimulation area of the lying dumbbell bird), but also the whole chest seam has a strong stimulation effect. Changing the grip form can focus on stimulating the upper part of the chest seam.
Correct action: sit on the stool, hold the handle, and bend your elbow to the baffle. If you sit high or low, you can adjust the height of the stool. The range of motion can be adjusted by the hole positions of the upper two half-moon plates.
Take a "bridging" action, that is, only stick the upper back on the backrest plate. When opening, fully inhale, hold out your chest, spread your shoulders back as far as possible, and pay full attention to chest seams. Through control, the pectoral muscles are fully stretched. If you practice the mirror, you should pay attention to the stretching of your chest muscles.
Exhibition, so that you can concentrate better.
When closing, the elbow baffles should contact each other, pause for peak contraction 1~2 seconds. This time will feel more laborious, unlike when dumbbells touch each other. Only tighten your chest muscles as much as possible, or separate them a little (don't wait for your arms to be flat with your body)
The plane is vertical) to make up for the loss of tension.
The frequency is 8~ 15 times/group, and 3~5 groups are made with reduced weight.
In order to better stimulate the upper chest seam, you can change the grip method: straighten your arm like a horizontal lift, rush your eyes forward, and press your wrist or forearm (depending on the length of your arm) on the baffle to clamp your chest. Because the arms can be staggered, the range of motion is also very large.
The characteristic of this action is to make the two pectoral muscles "stand up" by fully squeezing the upper chest, which is of course the result we want very much.
Push-up frame for chest muscle exercise equipment
Push-up rack is a kind of fitness equipment to assist push-ups. By increasing the difficulty of push-ups, we can deepen the stimulation of chest muscles and achieve better chest muscle exercise effect.
Correct use of push-up bracket;
1, long-distance push-ups: mainly exercise the pectoralis major and the inside of biceps brachii. When the elbow angle is greater than 135 degrees, the force is mainly exerted by the biceps brachii.
2, wide push-ups: about 1.5 times shoulder width, mainly exercise the outside of pectoralis major, while exercising the toe and triceps brachii of deltoid muscle.
3. Mid-distance push-ups: slightly larger than shoulder width, mainly exercise the middle part of pectoralis major (increase thickness), and develop deltoid toe and triceps brachii.
4, narrow push-ups: less than shoulder width, hands in front of two nipples, mainly exercise deltoid toes and triceps brachii, while developing the inner side of pectoralis major (cleavage).
Parallel bars for chest muscle training equipment.
Using parallel bars to support parallel bars requires upper body muscles and core muscles to stabilize the body, which can stimulate chest muscles and triceps at the same time. Especially when the body leans forward and the elbow is 45 degrees outward, it has a stronger stimulating effect on the chest muscles.
The arm flexion and extension of pectoralis major is a kind of arm flexion and extension with a wide grip on parallel bars, which mainly exercises the lower side of pectoralis major. When the pectoralis major has a certain foundation, practicing this movement can help us make the lower part of pectoralis major wider and the connection with the middle chest more harmonious. In particular, it should be emphasized that
Pay attention to the difference and function of the flexion and extension of the three-headed arm with narrow grip.
Target exercise site: lower part of pectoralis major muscle
Action essentials:
1. Ready to move: Hold the parallel bars with the widest distance between them, and support your arms straight on the parallel bars.
(1) standard type: legs naturally bend, feet overlap, and the body is relaxed and drooping; Don't hold your chest out intentionally, so that the lower part of pectoralis major is perpendicular to the ground.
(2) Strong type: the back is round, the body leans forward, more tension is placed on the pectoral muscles, and the chin is close to the chest; Put your feet in front of your body instead of bending your legs backwards to prevent deceptive actions. This is a very valuable action, the ultimate chest muscle building.
Who?
2. Action process:
Bend your arms to the lowest point and take a deep breath. When breathing, support your body with your arms. Then inhale when you fall, and then practice again and again.
Yoga mat for training chest muscle equipment
Yoga mat is the most basic fitness tool to exercise chest muscles. You can do all kinds of push-ups on the yoga mat, such as chest-expanding push-ups, shoulder-clamping push-ups, iron bull push-ups, etc., which can exercise your chest muscles well.
1, chest-expanding push-ups: the palms of both hands are the support points, the arms are spread outward, shoulder width or wider, and the back, waist and buttocks are in a straight line. The elbow is hard and the arm can bend. This method mainly exercises the chest muscles and upper arms.
Head muscles and abdominal muscles.
2, shoulder push-ups: the action is the same as above, but the distance between the hands is narrow, with the fist as the support point and the fist forward. Exercising arm strength in this way can increase the strength of wrist and the hardness of fist. When practicing, you should pay attention to the selected supporting ground.
The face can be soft first and then hard, and the wrist should be tightened to avoid sprain.
3. Tieniu cultivated land push-ups: use fists or palms as support points. Put your hands on the ground and open your arms shoulder-width. Toe on the ground, hands and feet parallel The head leans forward, the forefoot, hands, neck and waist are forced together and the waist collapses at the same time.
, with land. Then the hips are tilted up, the waist is gathered again, and the body is pulled back, and the whole action is completed. The action of leaning forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the back muscles, wrists and ankles.
Dumbbells for training chest muscles
Using dumbbells to do dumbbell flying birds, dumbbell bench press and other actions can exercise chest muscles. Moreover, compared with barbells, dumbbells need more balance and coordination ability to control their weight, and the range of movements is relatively large, which can fully stretch muscles and increase the width of chest muscles.
Degree.
1, dumbbell bird action
Dumbbell birds mainly exercise pectoralis major and deltoid muscle.
Note: During the whole movement, the shoulders, elbows and wrists should always be in the same plane.
Action description: Lie on your back on the bench, stand firm with your feet, the trunk is in a bridge shape, the upper back and buttocks touch the stool surface, and the dumbbell naturally extends directly above the shoulder joint, with the distance between your hands slightly less than the shoulder width. Dumb hands