There are many things to pay attention to in the process of chest muscle training. Whether you are a novice or an old hand, you should not be careless in the process of chest muscle training. First of all, when you start chest muscle exercise, you should understand the structure of chest muscle and the exercise methods of different muscles. The trajectory of each movement, training intensity, posture and so on.
Many people don't pay attention to methods in the process of chest muscle training, and they still can't work for a long time, or they don't get results so quickly. In fact, a large part of the reason is that some details are not paid attention to during the training of pectoral muscles, which eventually leads to the slow growth of pectoral muscles.
In fact, any muscle training needs to pay attention to training intensity and rest between groups. Generally speaking, the shorter the rest time between groups, the better the training effect. Grasp the intensity of muscle training. The longer the exercise time, the better the effect, and the greater the intensity, the faster the effect. Generally speaking, exhaustion is good.
In addition, in the process of chest muscle training, we should pay attention to the overall training, not only to train the upper, middle and lower parts of the chest muscle, but also to strengthen the middle seam and contour of the chest muscle. Only by training all the pectoral muscles in a balanced way can the pectoral muscles be plump and stylish.
So what exercise methods can be used for reference for different parts of the chest muscle?
1. table press
Bench press is a comprehensive chest training action. There are three types of bench press: upward push, horizontal push and downward push. Generally speaking, it is a better method for beginners to choose flat bench press. First of all, flat bench press is a comprehensive training for the chest, which can be practiced to the whole chest. Secondly, compared with uphill, flat bench press is simpler.
At the beginning of the movement, the back is close to the flat plate and the legs remain stable. If your legs are unstable, it may lead to insufficient chest muscle strength. Hold the barbell with both hands at a distance, lift the barbell up from the pectoral muscles to the top, and pay attention to keeping your arms slightly bent.
Generally speaking, the trajectory of bench press is a process of slowly moving from the lower pectoral muscle to the upper pectoral muscle, rather than lifting up and down.
In order to keep the balance of chest muscle training, adjust the flat plate to an angle of 30 degrees with the ground, and do upward oblique bench press. Similarly, adjust the flat to a certain angle downward, and do downward oblique bench press and balance training.
2. supine dumbbell bird
This action is to fully stretch the pectoral muscle, which can play a very good role in the external contour training of the pectoral muscle. Dumbbells are used for movements. Because of its freedom and flexibility, it has a good effect in fully stretching the chest muscles.
In the initial stage of the movement, you still keep your back, your head neutral, your palms facing each other, your hands holding dumbbells, your elbow joint driving your arm to move from top to bottom, and your elbow joint trying to stretch your chest muscles to both sides.
3. Gantry fixture box
This action is aimed at the inner seam of the chest muscle. The main action is to clamp the chest. You can also use the CD player in the gym to clip your chest. Stay seated. Naturally keep the upper body close to the cushion, stand firm with your feet, hold the handle of the instrument with both hands, fully retract it, and feel the feeling of chest muscle clamping.
Generally speaking, people who have just started chest muscle training may not find the power point of chest muscle, and slowly explore. When your fitness career has a certain foundation, the process of gradually improving your physical fitness is also a process of increasingly recognizing the strength of chest muscles.