The arm flexion and extension of parallel bars: the pectoral muscle, triceps muscle and deltoid muscle (toe) are the main muscles, and the general process of practicing latissimus dorsi and trapezius muscle is as follows: hold the bar with both hands, support the arm on the parallel bars, keep the head upright and shoulders upright, the trunk and upper limbs are perpendicular to the parallel bars, and the calves overlap with the ankles of both feet after bending your knees.

The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state.

Call to action: 1. Slow down slowly, as much as possible. 2. Don't shake your body at will and keep your balance.

3. Don't complete the action in the back and forth swing of your body. The flexion and extension of the parallel bars arm is an action, and different actions require different exercise effects on the main pectoral muscles and triceps brachii. 1. Choice of grip distance: The narrow grip of triceps brachii is stronger, and the wide grip of pectoral muscle is stronger.

2. The choice of upper body inclination angle (side view): the center of gravity is on the upper body of triceps brachii, and the body should be backward, so that the arm can complete the movement behind the body; Focus on chest muscles and lean forward. 3. The angle between the upper arm and the trunk (from the back): Focus on holding the triceps brachii straight, don't be splayed when you put it down, and keep your arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them.

The pectoral muscle includes: upper pectoral muscle, medial pectoral muscle and lateral pectoral muscle. Do 20 light warm-up groups first, and then exercise your chest muscles: I have never been interested in flat bench press, because flat bench press will cause too much deltoid toe-in. Upward oblique bench press can exercise the upper chest muscles well.

Setting the angle of the inclined plate to 30 degrees can better * * * the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle.

Try to do 3 groups, 6~8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady.

But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth. Inside the pectoral muscles: Holding the chest with sitting posture equipment, as a compound action involving multiple joints, can effectively increase muscle mass, which has many similarities with barbell bench press.

But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells.

When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6~8 times. I suggest 1-3 group.

Side of pectoral muscle: The dumbbell flying bird lifting horizontally and tilting the dumbbell flying bird upward are the best exercises to develop the side of pectoral muscle. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle.

In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles.

In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6~8 times with the maximum weight.

Second, the best way to exercise chest muscles

Push-ups are a classic action to train chest muscles, and have always been one of the physical examination items for middle school boys.

In addition to exercising the chest muscles, the muscles of the ribs, the back of the upper arm and the front of the shoulder also participate in the exertion. Many people do push-ups, which are not standard, or collapse, or pout, or the range of action is too small ... contorted movements will greatly reduce the training effect and should be avoided as much as possible.

It is especially important to note that in the process of lowering the body, the elbows should be spread out instead of pointing to the back of the body, otherwise the muscles in front of the shoulders will bear too much weight, and the focus of exercise will not be the chest muscles. The correct way to do push-ups is: arms apart, slightly wider than shoulders; Foot tip support, control the trunk into a straight line with waist and abdomen strength; Then separate your elbows to both sides and slowly lower your body until your upper body is close to the ground; Pause for a while, and then control the reduction. When the elbow is almost straight, proceed to the next action immediately.

With the increase of strength, you can put your feet on the steps to improve the difficulty. Because push-ups are self-weight as resistance and strength training, the intensity is not enough. Therefore, it is suggested that bodybuilders who are "practicing" should choose barbell bench press, parallel bars arm flexion and extension and other training actions with heavy load, and take push-ups as warm-up before training.

In addition, it is suggested that girls practice this movement more, which is very helpful to shape the chest curve and remove the fat at the back of the upper arm. Women's strength is generally insufficient, so they can practice with their knees touching the ground, and the difficulty of movement can be greatly reduced.

Third, the method of practicing chest muscles

This paper introduces a simple and effective method: running a middle-distance race every morning. Don't hold your hands half-way, but stand with your fingers together, straight, thumbs open or together, and then swing your arms as much as possible. You don't have to force yourself on the distance and time of running, step by step. At the end of the run, you should sprint vigorously and swing your arms greatly. Take a rest after running, do chest expansion and then do push-ups, and open your arms more than one. Breathe in when you walk up, try to breathe in, so as to open your lungs. If you feel tired, don't force yourself to make one or two. You can also take a break before doing it, or do it a few times more. Use dumbbells when you come down. Choose a dumbbell slightly heavier than you feel "just right" and do the supine bird action. Don't do it too long. If you are tired, stop doing it until your chest feels sore. The law of exercise on muscles: early stage. High-intensity and relatively short-term exercise will build muscles and strength, while long-term endurance will not build muscles, while high-intensity and long-term exercise will damage muscles. On the contrary, the stretcher uses the usual push-ups, mainly to practice the outside of the pectoral muscles, which is very effective for the developed pectoral muscles.

It is the most common and effective way to practice chest muscles. If you just want to do general chest muscle exercise, you don't have to be like a special bodybuilder, then this kind of exercise is the best and most convenient. Not limited by venues and tools, it can be done almost anytime and anywhere.

But if the requirements are higher, you have to practice with some equipment, such as bench press, barbell and bench press. However, it is very adjustable, and the parts of the chest muscles are different with different grip distances.

The narrower the grip distance, the closer the training site is to the inside, and the middle seam of the pectoral muscle can be shaped. If you have a wider grip, you can practice, outside the pectoral muscles.

In addition, the bending and stretching of the parallel bars arm is an effective action to shape the lower and outer edges of the pectoral muscles. There are also difficult movements of supine birds, which are good for the development of the whole pectoral muscle.

And practicing butterfly stroke on special equipment are all effective. However, it is suggested that it is best to practice with basic movements, that is, bench press, push-ups and inclined plate bench press (to practice the upper part of chest muscles).

Also, pull-ups, although mainly training back muscles, are still effective for chest muscles (especially upper chest muscles). The above is just a choice of action.

In fact, the more important exercise principle is: "Do what you can, step by step". If you are not careful, you will get hurt, which is counterproductive.

Proper nutrition and recovery are important factors and should not be neglected. Find the right goal, find the right method, persevere, and it will be effective.

Fourth, the fastest way to exercise chest muscles and abdominal muscles at home.

How to build beautiful abdominal muscles! Sit-ups are certainly abdominal muscle training's first choice.

But what is the most effective method? If you are fat, I mean if you have a thick belly fat layer. You must adopt aerobic training.

Jogging first. 10 minutes.

Lie down and do sit-ups. Then get up immediately and make a sprint.

Hold on for more than 30 seconds. Then immediately lie down and do sit-ups.

Get up and jog for another 3 minutes. Lie down again.

Then get up and sprint. This practice is super tiring.

Few people can persist for a month in a row. But those who insist.

Great ABS! If you are thin. That's easy.

My solution is to forget the methods and groups of abdominal muscles mentioned in bodybuilding books. Do it every day.

I feel my abdominal muscles burning every day until my forehead sweats. The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm.

Stick to it for half a month, and your abdominal muscles will be unique. On the new practice of sit-ups.

The traditional way to do hair is to press your feet under others, bend your legs, put your head in your hands and touch your knees with your elbows. In fact, this method can only practice abdominal muscle feeding in that position.

What about the stomach? Practice the lower abdomen, lie flat, and put your hands on your sides.

Leg lifts. Don't lift it to 90 degrees.

Just hold it above 45 degrees. Do it repeatedly.

My stomach is gone. Besides, I don't do sit-ups completely.

Make into segments. Example: 1, head off the ground, away from the ground.

Stop halfway up. 2. The body is completely off the ground.

Elbows touch knees. 3, the body fell, but did not touch the ground.

Stop in action. 4, the body is completely paralyzed.

Prepare for the next move. The above four steps are once.

A group of eight times (more is not enough. Tired! )。

The effect is super hard. How to practice bodybuilding abdominal muscles The abdomen is in the center of the body, which is particularly eye-catching.

From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.

First, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale.

Repeat in the opposite direction, 8 times in a row. Second, leg flexion exercise supine position.

Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.

Third, lifting the legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down.

After this action, bend your knees and continue to do the same action. Repeat 8 times.

Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed.

During exercise, your feet should not touch the ground or the bed surface. Five, "cycling" exercise supine position.

Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.

Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles. Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.

How to quickly develop sexy abdominal muscles is becoming more and more popular, but must we practice abdominal muscles in the gym? The answer is: no, of course, a professional gym can develop perfect abdominal muscles, but you can also develop beautiful abdominal muscles without a gym.

This time, we will introduce some movements to you so that you can train your abdominal muscles at home. In addition, we also divide the action into three stages: the primary stage, the intermediate stage and the advanced stage. Let you have different choices.

Before the introduction, the coach reminded you of some important things and concepts: 1 Be sure to spend a few minutes warming up before exercise. 2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.

People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes.

It's no use doing resistance training alone, because all your muscles are covered with fat. People with a lot of body fat should try not to eat after 9 pm.

5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness. 6. Exhale forcefully during exercise, and inhale conversely.

7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable. 8. Another point is very important: perseverance+endurance+perseverance. Are you ready? Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles.

Initial stage 1. Stress on the lower abdomen against sit-ups: the low-risk body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent together at about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point.

Repeat times 15-20 times. 2. The side-belly broom is twisted and the side-belly rotates, and the back is stressed: the low-risk feet are shoulder-width apart, the knees are slightly bent, and the hands are open on the long stick.

When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.

Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating. 3. Upper abdominal sit-ups: Knee touching and knees rolling. Stress on the lower back of the body: low-risk upper body lies flat, knees are bent about 60-90 degrees, and hands are placed on knees.

When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.

4. Combined action Elbow to the lower back of the upper abdomen and lower abdomen of the knee: it is moderately dangerous to lie flat on the upper body, and put your hands next to your ears.

5. What is the most effective way to practice chest muscles?

The most effective way to practice chest is to do lying bird, lying bird, bench press and bench press with dumbbells, or do barbell bench press (practice the whole pectoralis major and middle chest); Inclined bench press (lying on a flat stool with an upward inclination of 30~45 degrees, and pushing the barbell vertically upward mainly for chest training); Down-sloping bench press (lying on a flat bench with a downward inclination of 20~40 degrees and pushing the barbell vertically upward, mainly to exercise the lower chest muscles).

Add dumbbell birds, butterflies, push-ups, etc. Do 3-5 groups for each movement, and do 8- 12 for each group. The training effect is better! You can have a look here. There are pictures and articles, all about the action of strengthening the chest. I hope I can help you! laijs/article/sort/sort？ sortid=29 .