Although the function of pectoral muscle is rarely reflected in daily life, its ability to change body shape is worth spending money. Like abdominal muscles, pectoral muscles have very high ornamental value, so if you want to make your body look bigger, then pectoral muscles are the parts you must practice. Here are four chest exercises to make you a big-breasted brother in others' mouths.
The training method of chest muscles is very simple, pay attention to one? Push? Words, as long as you push forward hard, then the chest muscles will inevitably exert strength, but there is a big problem, that is, many people can't find the feeling of the chest when doing bench press, but the three hairs have more strength.
This problem is basically encountered by all fitness people. It's actually very simple to solve. Before exerting your strength, you should have an idea in your mind, which is to tell yourself that it is important to exert your strength with your chest muscles and constantly remind yourself. This will allow your brain to control your nerves and let your chest muscles work first.
You can also activate your chest before training to counter the reaction and slowly feel the force of your chest muscles.
The initial action is also very important. Tightening the scapula and holding out the chest can better help the contraction of the pectoral muscles.
In the first action choice, different people choose different actions.
If you are a novice and haven't trained your chest muscles, it is recommended to use a fixed device to push your chest, which can not only ensure safety, but also concentrate on feeling the strength of your chest muscles.
If you are an experienced trainer, it is suggested that you can directly use the flat bench press. Flat bench press is a multi-joint compound action, which can achieve the effect of rapid warm-up, accelerate the blood circulation of the whole body, and make the body enter the state of exercise faster.
As the first movement, the birds are also very good. Many people think that birds can only train when their chest muscles are weak at last. In fact, birds can help stretch muscles and give you a strong sense of jumping.
It is suggested to use the longmen rope bird, which has a larger movement track and higher freedom, and can stretch the chest to the maximum extent.
Upward inclined dumbbell bench press is a typical and common chest muscle training action, and it is also a very important action. Is it barbell bench press? Good brothers? They can achieve different stimulating effects.
Dumbbells pay attention to the thickness of pectoral muscles, while barbells pay attention to the overall area of pectoral muscles.
Hold your chest out and tighten your shoulder blades during exercise. The waist is hollowed out without touching the fitness chair, and your feet are down to earth. When the dumbbells are pushed to the top, they cannot collide with each other. In addition to safety issues, this will release your pectoralis major muscles and reduce the training effect.
When doing the upward reclining push, the arm should be retracted and the angle with the body should be about 45? ~60? , to ensure greater stretching effect.
The fixed instrument chest push is an instrument suitable for everyone to practice. This instrument is safer and easier to feel. Many people use this to bomb muscles with fixed instruments until they are exhausted. It is suggested that novices should use this equipment to train more, and then use free equipment to train after their chest has a certain strength.
Lower oblique barbell bench press aimed at lower chest.
We all know that the structure of the pectoral muscle is mainly divided into three parts: upper, middle and lower. Therefore, in order to develop in a balanced and all-round way, it is impossible to train a good-looking chest shape by pushing the flat bench press all the time.
There is not much difference between downward inclined bench press and flat bench press. The action mode of strength mode is the same, but the position of exercise is different by changing the angle.
You can also practice the strength of triceps brachii by reclining downward, so it is good for you to try this action more.
The training of pectoralis major is actually very simple, not as complicated as the back. There are only a few main movements, and more importantly, a sense of strength. After finding a good sense of strength, you can do bench presses without any scruples.
Pectoralis major belongs to a large muscle group, and the recovery time is about 72 hours, which varies from person to person. Therefore, it is recommended to practice pectoralis major 1~2 times a week, which is still possible. After a full rest, the body can cope with today's training in a better state.