Hello, my fitness instructor, take time to drink some water to answer your questions. This is a dumbbell fitness program ~ First of all, if you want to practice chest muscles, you need a dumbbell chest muscle center with adjustable weight. It's really difficult to practice, because the pectoral muscles usually grow from the outside to the inside. If you want to focus on practicing the chest muscle center, I suggest doing three targeted actions: First, the traditional dumbbell bird must clamp its chest and find the feeling of holding the tree. Arms can't be completely straight. Can't exercise muscles ~ Second, there are chest clamps and gyms, which have obvious effects on expanding chest muscles and squeezing the center again ~ Third, the most useful ones are ultra-narrow push-ups, hands folded, doing push-ups and squeezing chest muscles hard, which may be difficult for you at first. Slowly narrow the distance between your hands and squeeze the inside of your chest muscles. The effect is super good.

How to practice the lower half of the middle seam of chest muscle?

The first method mentioned on the second floor has the best effect, that is, the parallel bars are flexed and stretched (see you mentioned that you are doing this action now), but you should pay attention to the movement and speed. First, when doing it, bend your knees and let your feet cross behind your body, so that your body can be concentrated in the middle of your torso and you can move up and down without relying on your body. Second, when you do it, the speed of each movement must be slow, especially when you lower your body. The slower the better. The depth of the shoulder will not be injured (the fork is also put away to let the tall man lower his body a little). Third, the interval between groups should be short. This action should be done in 3-4 groups, and each group should do 8- 12 (exhaustion). The most important thing is that the interval between each group can only be 30-40 seconds, which will affect the lower outer edge of the pectoral muscle. Very big. Most of the other instruments you mentioned, including the horizontal bar pull-ups, are aimed at the back. However, please keep practicing your back. The back is far more important to your body shape than your chest muscles. When the latissimus dorsi develops to a certain extent, the outline of the pectoral muscle will increase and become stiff. Back to your question, the bending and stretching of the parallel bars arm is definitely the best way to shape the lower outer edge of the pectoral muscle. There is also a very practical method: you can buy spring tensioners or rubber band tensioners (preferably two) in sporting goods stores or online, and then fix one end of the spring tensioners slightly higher than the head. Hold the other ends of the two tensioners with both hands and make a chest cross (many pictures can be found online. This is at home. This action is also good for shaping the outer edge, and it is also good for sewing dumbbell birds in the chest muscles when crossing the chest (the picture is also easy to find, so I won't go into details). In addition, it can be strengthened by doing narrow push-ups and keeping your hands as close to your body as possible. This is beneficial to suture the pectoral muscle and triceps brachii. Very big (in fact, when doing push-ups, try to constantly adjust the distance and position of your hands and the height of your feet so that you can reach all parts of your upper body). I hope it will be helpful to my practical experience in fitness activities over the years.

What is the best way to practice the middle seam of chest muscle?

1, barbell bench press.

For fitness friends, I believe everyone has a certain understanding of barbell bench press, which is the best way to exercise chest muscles. Can effectively * * * the growth of the pectoral muscle, thus making the pectoral muscle thicker.

People who want to do chest muscle suture must insist on bench press training at ordinary times. Only when the chest muscle reaches a certain thickness can the chest muscle suture be reflected. 2. Recommended obliquely upwards.

Upward oblique pressure is one of the most effective ways to exercise the upper part of chest muscles, but it is also difficult, so we'd better have professional guidance and take protective measures during exercise to avoid accidents. 3. Supplement adequate nutrition.

In the process of exercising chest muscle suture, patients must supplement sufficient nutrition, especially protein and sugar, so as to make the muscle fibers bigger and thicker during recovery. If you only practice and don't eat, you can't make your breasts bigger anyway.

4. Pay attention to the interval of exercise. It takes about three days for pectoralis major to recover, so we don't exercise every day.

Before training, we should make a complete exercise plan and exercise strictly according to the plan in order to get the best exercise effect. 5. Follow the principle of gradual progress.

Patients should pay attention to the intensity of training when exercising, and don't do high-intensity training at the beginning, which will not only get the exercise effect, but also deform the movement and even cause muscle strain.

Find a way to practice the middle seam of chest muscle (practical)

Let the chest sink deeply-the technical details of "flying bird" Facing the photos of bodybuilders, bodybuilders often have some confusion while admiring them: How did such a perfect block shape come into being? There is nothing special about their training plan and exercises. Any tips? Yes, they do have the knack, that is, the technical details of the action.

In chest training, the middle seam can be described as "difficult in difficulty". The thickness of both sides of the middle seam of the bodybuilder's chest muscle is the same as that of the whole chest muscle, and the middle seam is narrow, just like a line.

But people who have practiced for many years tend to get weaker and weaker in the middle muscle, which is inconsistent with the development of both sides. Do the same bird action, why is the effect so different? The reason lies in technical details.

The following is a series of articles on technical details. This paper starts with the details of bird movement. 1. Dumbbell birds lie on their backs on a narrow stool (20~25 cm wide), holding the bell with both hands, and the angle between the small arm and the big arm is about 135 degrees. Don't hook your neck to get your head off the bench to help.

When lowering the dumbbell, focus on the chest seam, control the dumbbell to lower slowly by the tension of the pectoral muscles, and at the same time fully inhale and hold out the chest, and the range should be completely in place. When lifting, it is necessary to rely on the contraction of the pectoral muscle to drive the arm to encircle upwards until the dumbbell touches it, so as to avoid excessive participation of the shoulders and back.

To make the action more accurate, you can imagine holding a big beer barrel. Professional star Melvin Anthony kept shouting "Hang in there!" Grab it! "In this action, except that the included angle between the forearm and forearm is 135 degrees, the whole arm shape should be circular, and the wrist should be slightly adducted and surrounded. If you hook dumbbells only when your arms are tense and stiff, it's easy to start with your shoulders. Although it seems that you are trying to do the flying bird action, it is actually "the appearance is close to the spirit", and the main exercise is the toe of the deltoid muscle of the shoulder, which has little effect on the middle seam of the pectoral muscle.

In order to fully stretch the chest muscle fiber, the weight used should also be moderate, 8~ 15 times in each group. The first group should be about 15 times, then do 3 groups of 10~ 12 times, and the last group can be reduced to 8 times, and one * * * can probably complete 5 groups.

The bird movement is different from bench press. After multiple groups of training, the number of times can be reduced to 1~3 times, and the effect is still very good. Birds need to accumulate a certain number of raphe muscles. Excessive load not only affects the range of motion and the effect of stretching, but also easily hurts the shoulder and elbow (professional athletes rarely use it within 6 times, which is difficult to support and has certain danger).

During training, some people like to hook their necks and lift their heads off the bench to help. This is a very bad habit.

Looking up is bound to make movements on the shoulders, which is not conducive to fully inhaling and holding out the chest. The strength of socket and shoulder is mainly in the shoulder and back, which has little effect on chest exercise.

In order to correct this mistake, you can lose weight first, set the number of times at about 12, deliberately experience the correct way of exerting force, and then gradually gain weight after the action is finalized. Second, the butterfly machine pinches the chest The advantage of the butterfly machine pinches the chest is that the tension applied to the chest muscles is constant and will not change because of the change of the arm position.

Because the "bridge" action can be adopted, the elbows touch each other, the range of action can be larger and the safety is better. Not only the middle and lower chest seam (the main area of dumbbell flying birds in prone position), but also the whole chest seam has a strong * * * effect, and the upper part of the chest seam can be emphasized by changing the grip form.

The correct action is: 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 in front of a mirror, you should pay attention to the stretching of your chest muscles, 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. We can only make up for the loss of tension by tightening the pectoral muscles as much as possible or separating them a little (don't wait for the arms to be perpendicular to the body plane).

The frequency is 8~ 15 times/group, and 3~5 groups are made with reduced weight. In order to sew the chest better, you can change the grip: straighten your arm like a side lift, rush your eyes forward, and press your wrist or forearm (depending on the length of your arm) on the baffle to clamp the 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.

Do 3~5 groups, 8~ 15 times in each group. Third, the bird of the standing cross stretcher stands in the center of the stretcher frame, adjusts the length of the cable, and holds the horseshoe stool to do the chest clamping action.

The correct way is to lean forward slightly, pay attention to the control action when opening, squeeze the pectoral muscle as much as possible when closing, and pause the peak contraction. Some people lean forward so much in order to lift more weight that the chest clamping action becomes a bird standing upright and the chest sewing action becomes a deltoid back binding.

The key point of this action is to stretch and squeeze the chest muscles as fully as possible, and the weight used is secondary. Although it is generally required to separate hands when touching, it is actually better to do cross movements.

There are two ways to choose when crossing. One is the left hand last time, the next time the right hand last time, so that the position of the left and right hands in a group changes equally. The other is that one group is always in the left hand and the next group is always in the right hand.

Because the cross action is much greater than the touch of the hand, the squeezing effect on the chest seam is better and * * * is greater. It should be noted that this action is not easy to control because the length of the cable is "flexible", so don't do low-frequency re-stretching to avoid damaging the shoulder.

Generally speaking, it is also done in 3~5 groups, 8~ 15 times in each group. 4. The upward inclined bird is designed for upper chest sewing training, which can be divided into dumbbell bird and stretcher bird.

The inclined bird on the dumbbell should use an inclined stool with an inclination angle of 30 degrees. If the tilt angle is too large, the tension that should be applied to the pectoral muscles will be lost. When lowering, focus on the position of the upper chest seam, rely on the tension of the pectoral muscle fiber to control the dumbbell to lower, and actively inhale and hold out the chest.

When lifting, the contraction force of the pectoral muscles drives the arms to close. Because the arm is semi-suspended, it is difficult to control, so the training should focus on understanding the tension of chest muscle fiber stretching, and complete 3~5 groups 8~ 15 times.