A broad mind is always hard to resist for women, so it is fashionable for men to choose to exercise the chest muscles. Let's take a look at the trilogy of chest muscle exercise!
Barbell - chest muscle thickness
To increase muscle mass, barbell exercises are the most important and basic exercises. Put the barbell exercise in the first step. Because the barbell practice moves relatively small, you must stimulate the entire chest muscle from different angles ( upper and lower oblique ) and with different grips. The relatively simple practice method is a flat barbell bench press that can effectively exercise the entire chest and increase the thickness. First lay on the bench press, your feet are naturally placed on the ground, and then adjust the front and rear of the body so that the eyes are directly below the barbell on the bench. The grip is slightly wider than the shoulder, remove the barbell from the cradle, and lower the barbell slowly until the upper arm is parallel to the ground. Repeat the practice of the three or four groups, each group is about 12-15 times of European push action, depending on personal physical conditions. After being proficient, you can do a slanting barbell bench press, focus on the chest muscles, and the difficulty of operation is slightly enhanced.
Dumbbells - chest muscle width
Dumbbell exercises require more balance and coordination than the barbell to control the weight. The range of motion is large, so you can fully stretch your muscles and develop a broad mind. There are two types of training exercises, flat dumbbell bench presses and flat dumbbells. The former is lying on the training bench, holding dumbbells in both hands. Straighten your arms, lift the dumbbells, palms, and slowly lower the dumbbells until the upper arm is parallel to the ground, then push the dumbbell back to the starting position, repeating. The so-called dumbbell bird is lying on the training bench, holding the dumbbells on both hands, the palms are opposite, open the arms, and slowly lower the dumbbells along the circular path to the sides of the body until the upper arm is parallel to the ground, then return to the original road. . Both groups of sports should pay attention to the process of pushing up, ensure that the dumbbell is pushed up vertically, not skewed. Another advantage of dumbbell exercise is that it can be done anytime and anywhere. You can practice in the mirror at home, while you can correct your movements while enjoying your workout results.
Clip chest machine - chest muscle resolution
This device is specifically designed to practice chest muscle separation. Compared with other methods of exercising chest muscles at home, the effect of this device is very specific. When practicing, the back must be close to the backrest, and the force should be applied to the elbow. Because the hips and back are close to the backrest, only the chest muscles can be used. With this device, 95% of the effect is applied to the pectoralis major, and this exercise does not cause any harm to other parts of the body.
It is important to complete the task of strengthening the chest, but it is also not greedy. Note that the time for each training is controlled at about 45 minutes. With a balanced diet, it will take about two months to get results.
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