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Novice must see: 8 effective fitness exercises for chest muscle exercise

Novice must see: 8 effective fitness exercises for chest muscle exercise

The first type: flat dumbbells, birds, exercise parts: the outer side of the pectoralis major, the fitness effect: the muscles of the chest can be well trained, which can make the chest and the abdomen help the muscles to become stronger and stronger, and stimulate the growth of the muscles.

Number of practice groups: 3?
5 诡 funding group, each group 8?
12

Fitness bar tips: You can use the light weight of the dumbbell at the beginning, the brakes master the action essentials, keep the fixed angle of the elbows slightly bent, and put it down to the back plane. It is like holding a big tree when lifting, not straight up,Push along a certain arc to feel the stretching and contraction of the chest muscles.

Exhale when you open the free radicals; breathe when the action resumes relaxation.

The second type: rally cross clamp chest exercise site: lower chest muscles, middle chest muscles fitness effect: this action is very effective in congestion, with light weight multiple times, keep the elbows slightly curved, bowed with chest, action points to squeeze the chest muscles.

Number of practice groups: 4?
6 groups of 20 each.

The third type: Butterfly machine flying bird exercise part: chest muscle mid-slit fitness bar Tip: Straight arm is better than conventional flexion arm movement.

Sit on the bench and straighten your arms.

The punch is forward and the arm is against the armrest.

These two can cross on the chest, the amplitude is naturally greater than the flexion arm movement.

Hold for 1-2 seconds when crossing, and the peak shrinks.

In an attempt to squeeze the mid-slit of the pectoral muscle, force it to “stand up”.

Number of practice groups: 3?
5 groups, 8 per group?
12

The fourth type: the upper oblique dumbbell press exercise site: upper chest muscle.

Fitness bar tips: dumbbells than the barbell advantage is that there is no bar limit, you can fully stretch the pectoralis major muscles, be careful not to lower the puncture, so as not to strain the chest muscles.

This exercise is done in front of it because free weight requires a lot of energy.

The angle of the swash plate is controlled between 30-45 degrees. The angle is too large, and the pressure on the anterior bundle of the deltoid muscle can also affect the force of the chest muscle.

Number of practice groups: 3?
5 groups, 8 per group?
12

The fifth type: the lower oblique dumbbell bench press exercise site: the lower chest muscle.

Fitness bar tips: Dumbbells or barbells should be placed under the rib bones at the bottom, and should not be placed in the middle of the pectoralis major to avoid stress on the shoulder joints.

Number of practice groups: 3?
5 groups, 8 per group?
12

Sixth type: barbell or dumbbell flat bench press exercise part: to create the entire black hair circumference.

Fitness effect: effectively stimulate the sacral muscles of the algae aldehyde, improve the chest muscles to be fuller and rounder; the weight of the arms and the side of the bones also strengthen the arm muscles.

Number of practice groups: 3?
5 groups, 8 per group?
12 fitness bar tips: If you use a barbell, the focus of different grips is different.

Slightly narrower than the shoulder to exercise the middle pectoralis major, exercise the entire pectoral muscle with shoulder width, exercise the chest muscles slightly wider than the shoulder, and then widen the weight of the deltoid muscle.

When the body is lying on the flat stool or on the pedal, always keep the waist, chest, elbow height and flat stool level, the angle between the boom and the main shaft is about 90 degrees.

During the movement, when exhaling, push the force upwards; when inhaling, control the dumbbell or barbell to measure at a constant speed.
Seventh type: Parallel bar arm flexion and extension exercise part: lower abdomen fitness bar Tip: double elbow forward, upper body forward, chin adduction, slightly chest, do not stop at the beginning or end, do not put the bottom of the actionToo low to avoid too much pressure on the shoulder joint.

Eighth type: stent push-ups exercise site: pectoralis major muscle, lateral.

Fitness effect: increase the circumference of the pectoralis major muscles. This action can increase the muscle fullness of the exercises.
5 groups, each group 10?
20.

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