Chest muscle training is not random. Like other muscle training, it requires professional movements and needs to be trained regularly. In order to make chest muscle training more effective, we must have high requirements for movements and choose good movements to stimulate our chest. muscle. Before
does anything, we have to understand it. We have to train the chest muscles without understanding that it will lead to deformities. Let us first understand the muscular structure of the chest, which is divided into the upper part of the pectoralis muscle, the middle part of the pectoralis muscle, and the lower side of the chest. To train the muscles of the upper part of the chest, the main action is the upward oblique movement. For training the muscles of the middle part of the chest, it is best to choose the flat movement. If you train the muscles below the chest, you must use the downward oblique movement. Among the three parts that have the greatest impact on our chest is the upper chest. When we train the chest muscles, we have to focus on this part and strengthen targeted training. The chest muscles are better for training not the upper chest, but the lower chest. This means that this is to tell the reader that the chest muscles cannot be trained to train every piece, but according to the condition of their chest muscles. Therefore, when we train the chest muscles, the most important thing is to choose the exercises. Choose the exercises, memorize the essentials and carry out the training according to our own actual situation.
We have fitness, some people have time, they will regularly go to the gym and use the equipment in the gym to carry out training. Some people lose their chest muscles as a result of exercising in the gym. Does everyone have to go to the gym for training? No effect, no. In the current economy and society, everyone is busy going to work to make money. There is not so much time, and the time will be irregular. Exercise at home is equally effective. There is a disadvantage that training at home, there are not many equipment, and there are options There will be few equipment. So today I will use dumbbells that are relatively easy to buy to exercise my chest muscles. Let’s share a group of friends who don’t have time to go to the gym to train their chest muscles with dumbbells at home. Remember to follow the rules to complete the exercises according to the quality, and perfect chest muscles will appear in a short time.
Action 1: Upward oblique dumbbell press
- to find a relatively hard fixed object, the fixed object surface is oblique and flat, the upper body is tightly against the fixed object, the whole hip is on the ground, the legs are together and bent, and the soles of the feet are on the ground. Pull your shoulders back and sink, hold a dumbbell with a suitable weight in each hand, and open your arms in a straight line to both sides of your body when you retract them. Then hold the dumbbells in each hand and lift them up on your chest to the apex position where your arms are straight. , Rotate so that the dumbbells face each other and the palms face each other.
- Use the muscles of the chest to lift up the dumbbells
- After reaching the fixed point, the chest is controlled and the dumbbells are slowly restored.
Action 2: Supine dumbbells one-arm press
- Find a yoga mat, and then lie supine on the mat, both legs Slightly open, feet firmly on the ground, and knees bend. Use the legs to the back and the head to balance and stabilize the body. One hand is straight and parallel to the body, close to the outside of the thigh, and the other hand is holding the dumbbell on the side of the body with the palm of the chest toward the chest.
- uses the chest force to lift the arms up and straight, and the palms turn from the chest position to the leg direction, and there is a turning process.
- Use the chest muscles to exert force to control the speed to restore downward
Action 3: Supine hip bridge bench press
- Use our head and back position to support the body on the ground or on a matGo up, step on the ground with the soles of your feet, keep your back to the knees of your legs off the ground, and tighten to keep these parts in a straight line. The forearms of both hands are at a 90-degree angle on both sides of the shoulders. The upper arms cannot touch the ground. Hold a dumbbell in each hand with palms facing back. Use the muscles to push the dumbbells toward the chest until the arms straighten.
- After the arms are straightened, do not return to the initial state immediately, but force the pectoral muscles to slowly lower the dumbbells to restore them. Pay attention to the two dumbbells not to touch each other when they are pushed up.
action four: deep push-ups
- this action dumbbells do not move, put two dumbbells on the ground vertically, the width should be controlled well, just slightly wider than the shoulders. Put your hands on top of the two dumbbells and start doing push-ups. Here you must keep your back, waist, and two clamped legs stable, always in a straight line.
- When the elbow is bent down to the angle between the forearm and the body is about less than 45 degrees.
- is done according to the quality of push-ups.
Before each chest training, you must fully stretch, warm up, memorize the essentials of the action, concentrate and ensure the quality of each action. Every time you move, you have to feel your chest muscles, not your hands. There is a big difference between men and women in weight selection. Women try to choose a small weight and increase the number of movements, while men can choose a large weight, and then the normal number of times will do. Each movement 12-20 times, each time 3-5 groups, remember to stretch to prevent muscle damage.
