How to practice chest and abdominal muscles! Need a plan!

2018-01-0901:45: 04 reading: 2 102 hello, I wonder if you think so.

The lower part of pectoralis major is difficult to develop.

If so, it won't work.

In order to increase the thickness of your lower chest, don't stick to the rules.

Don't think that it is enough to arrange a lower chest movement in the chest training class.

In order to break through this stubborn part

You need to dig up some chest training skills.

In addition to adding specific lower chest exercises

For example, you can also use descending groups.

Rest or centrifugation times to increase training intensity.

Let's have a look!

1. Give priority to lower chest training. Many people's chest training begins with flat bench press, but when you give priority to training an area, your state and energy are in a good period, so you can put the downward barbell bench press in the first place. If you train the lower chest after the comparison as usual, you will find that you can't always bring the full potential of the lower chest into play. You can't give enough stimulation with the weight it could have lifted.

Besides, don't be afraid to use heavy objects.

If you keep repeating with 10.

Then increase the weight and strive to complete 6-8.

Don't underestimate yourself

2. Arrange the second lower chest training.

Who said that a training class can only practice breasts once?

You can arrange another chest lowering action in a training class.

But be careful and avoid the angle.

Actions with similar action patterns

The lower oblique barbell bench press and the lower oblique Smith bench press.

These two are so alike, they have the same angle.

Similarly, don't do dumbbell downward bench press after barbell downward bench press.

In addition to adjusting the angle

You should also change the number of repetitions.

If the first movement is done 6-8 times in each group,

Then the next action can be done 8- 12 times.

This is excellent for increasing muscle circumference and strength.

3. Single-joint action stimulates the lower part of pectoralis major, that is, the pulley is set at a higher position of the gantry, and the dumbbell and the bird with downward rope are all focused on developing the lower chest action, so there is no need to worry about the triceps taking advantage of it.

You should use relatively many repetitions in a single joint movement.

Just like other isolated operations

They are better arranged after chest training and comparison.

4. Combine the new lower chest movements. This is not to say that you should invent anything, but that you should try something you have never tried before.

For example, you have been using barbells.

Then try dumbbells or instruments.

Besides changing tools, you can also make some minor adjustments.

For example, adjust the angle of the stool.

Supporting the load-bearing parallel bars is a good compound action, which is worth trying.

To stimulate your pectoralis major.

Put your feet behind your back, roll them up and lean forward.

Exercise your chest muscles after a day's rest.

Many people will do this because after the rest day.

You have more energy and more glycogen reserves.

If you train your chest in the middle of a week

Then make sure you haven't practiced triceps and deltoid muscles the day before.

6. Using advanced skills to increase the training intensity to exhaustion is the first step to gain muscle, but doing 1-2 group to break through the exhaustion point can help you gain muscle further. There are many skills to increase training intensity. First of all, you need a small partner to help you lift the weight after you are exhausted, so that you can continue to finish several times, and then you can have a big weight rest.

Choose a weight you can only do 6 times, but only 3 times.

Take a break, but not more than 20 seconds, and then finish it three times.

Repeat 5 times, so that you have finished 15 times with your 6rm weight.

Choose an action that allows you to switch quickly.

Do you think it's a little difficult to push the instrument down and recline?

As long as it works, it is still worth a try.

Centrifuge times is also a good skill, once you reach the exhaustion point.

Don't end a group, let your partner help you lift weights.

Then take 5 seconds to reduce the weight.

Finish until you can't lose weight in five seconds.

After the comparison, there is the descending group, which is a relatively common method.

Once you reach the exhaustion point, lose about 25% of your weight immediately.