Safety, effectiveness and muscle feeling are things that must be paid attention to in fitness. For beginners or veterans, the safety of fixed equipment makes us feel reassured. Carter said: "A few years ago, I was doing heavy bench presses, and I was lucky enough to escape. I almost tore my pectoral muscles that time." Since then, the absolute status of bench press in Carter's heart has ended, and it is more sensible to use Hummer. Mechanically train the chest.
Target exercise area:Pectoralis major
Action essentials:
1. First Adjust the seat of the machine to a suitable height. The standard is that the height of the handle is the same as the height of the upper edge of the chest. Then adjust the weight. After sitting on the seat, the head, upper back and buttocks are close to the backrest, and the waist is Tighten forward
2. After preparing the posture, raise your chest and abdomen, look straight, hold the handle with both hands, then take a deep breath, feel the strength in your chest, push the weight up, and exhale at the same time, push When reaching the top, do not fully straighten the elbow joint. Then pause for 1 second, return, inhale at the same time, return to the point where the two upper arms are in a straight line, exert force again, and repeat the exercise.
Notes:
1.Do not straighten the elbow joint when pushing up the weight, otherwise it will
2. Always relax your shoulders when pushing up and returning to avoid injury to the elbow joint. force, otherwise the shoulder muscles will be involved and the exercise effect of the chest will be reduced.
3.The chest pressing process relies on our consciousness to imagine the feeling of exerting force on the chest, because at the beginning. When practicing, even if the movements are standard, the force exerted is scattered, so it is necessary to control the force point on the chest to effectively exercise the pectoralis major.
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