People who often train chest muscles know that chest muscles are a large muscle group that is relatively easy to exercise. Chest muscle training also has the most obvious change in body shape. When we train chest muscles, many people will start with training. We worked hard, but the results were not very good.
According to the structure, the chest muscles are divided into four components: inner and outer, upper and lower parts. They cannot be distinguished during exercise. We can only make slight adjustments in terms of force generation in order to achieve better shaping. shape effect.
The exercises in the gym include:
1 .Flat dumbbell fly
The essentials of the action are to rely on the contraction of the chest muscles to drive the dumbbells to move, and use the chest muscles to control the lowering and lifting of the dumbbells. During the exercise, pay attention to the force of the chest muscles. Give yourself the feeling of a bear hug.
It is more appropriate to tilt the tablet at an angle of 30°. Excessive angle of intrusion will affect the exercise of chest muscles. The arms need to be suspended in the air during the exercise. Do not be too nervous on the shoulders to avoid affecting the completion of the movement. Cause muscle injury.
2. Standing Pull Fly
In this exercise, attention should be paid to controlling the range of the exercise. When opening, the chest muscles should be better affected. Squeeze, because the arms are suspended in the air during the exercise, the shoulders often exert compensatory force, so we must control the weight of the dumbbells during exercise.
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3. Gantry clamping the chest
During the exercise, the upper body should be straight and the elbows should be kept straight The angle is inconvenient, so don't do it too high or too low. You can pause a little in the middle. The key is to squeeze the chest muscles and feel the strength of the middle seam of the chest.
You can also do it at home. Chest muscle training, such as plank narrow-gap push-ups, high and low leg push-ups, wide-gap incline push-ups, etc. These exercises will not show results too quickly, but maintaining good practice habits and matching them with corresponding diet and exercise can also make you The chest muscles become stronger
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