Correction method of asymmetry of chest muscle. Many people use a lot of weight in training, and their movements are somewhat irregular, which can be corrected in time through some methods. Let me talk about the correction method of chest muscle asymmetry first.
Correction method of chest muscle asymmetry 1 1. How to correct it?
(A) parallel bars side arm flexion and extension
The flexion and extension of parallel bars arm can be said to be the best way to correct the asymmetry of chest muscles. In practice, when the body descends, the center of gravity of the body leans to the weaker pectoral muscle side, and stays at the lowest point for a few seconds to make a "peak contraction" state, which is beneficial to the muscle growth of the weaker pectoral muscle side.
Exercise:
1, hold the parallel bars as straight arms, hold your chest out and abdomen in, put your legs together and relax.
2. Exhale immediately, and the body's center of gravity drops to the weak side of the chest, deliberately increasing the workload of the weak side of the pectoralis major until the arms are bent to the deepest degree and the elbows are abduction, so that the pectoralis major muscle is fully extended and paused for 2 ~ 3 seconds.
3. Then inhale and support your arms, and your body will rise until your arms are completely straight, so that your body will return to the straight arm support posture. Repeat 8 ~ 10 times and practice 3 groups.
(2) One-handed push-ups
If you are a master of push-ups, you can also use one-handed push-ups to correct it, which will help to change the imbalance on both sides of the chest muscles.
Exercise:
1, prepare for a standard push-up, keep your arms slightly wider than your shoulders, keep your body straight, raise one arm and put the raised arm on your back.
2. Bend your arms close to the floor until your elbows are bent at right angles. Return to the action and push the floor hard until the arm is slightly bent. Say it again.
3. The torso is slightly off the floor and one arm is balanced. Generally, one-arm push-ups must be done at least 30 times before they can be tried.
(3) Single-arm side elastic rope
It can be corrected by one-arm stretching exercise with one side weak chest muscle doing one side elastic rope resistance.
Exercise:
1, single-arm oblique lift, grab the elastic rope. Inhale immediately, and with the contraction force of pectoralis major, pull the elastic rope downward and inward to the front of the lower abdomen. At this point, the weak pectoralis major should feel completely tightened and pause for 2 ~ 3 seconds.
2. Then exhale, and then relax and recover. Repeat 10 ~ 12 times and practice 3 groups.
(4) Lateral push-ups
First do a standard push-up preparation. In the process, the center of gravity of the body is biased towards the weaker side of the pectoral muscle, or the body is raised to naturally bias the center of gravity towards the smaller side of the pectoral muscle for correction.
(5) supine dumbbell side push
When the barbell is used for bench press, the weight of the barbell can be more concentrated on the weaker side of the pectoral muscle.
Exercise:
1. Lie on your back on a bench or bench, with your shoulders and arms touching the countertop, and your waist and back will "straighten out" from the countertop. Hold the barbell with the palm up, put the weight of the barbell on the undeveloped chest side, the grip distance is shoulder width, and put the barbell bar on the nipple of the chest.
2. Then inhale, push the barbell up with your arms, straighten your arms, and pause for 2 ~ 3 seconds. Then exhale and slowly put down the barbell to recover. Repeat 10 ~ 12 times and practice 3 groups.
(6) One-arm dumbbell supine bending arm.
Dumbbell supine bending and lifting arms have a good exercise effect on the chest. You can do this exercise with one hand to correct the asymmetry of chest muscles, but you need to have high balance ability.
Exercise:
1, make a supine head with one arm with underdeveloped chest and pull it back.
2. Lie on your back on the stool, with your legs apart, your feet on the ground, your dumbbells in one hand, your arms straight, and your dumbbells on your thighs.
3. Exhale immediately, lift the dumbbell with your arms straight, fall back to the maximum through your chest and head, pause for 2 seconds, then inhale, then pull the dumbbell up hard and recover through the original path. Repeat 10 ~ 12 times and practice 3 groups.
(7) Dumbbell bench press with different weights.
The weight used by both hands is different, and the right side is always greater than the left side 2. About 5Kg. In this way, both sides are almost exhausted at the same time, and the stimulation to pectoralis major is similar. However, due to the weight difference, it is very important to maintain the stability of bench press on the flat plate. It is suggested that the weight difference of dumbbells on both sides should not be too big, otherwise the balance will be difficult to control.
(8) About breasts with different weights.
Clamping the chest with a stretcher is another exercise that is easy to achieve different left and right loads. This exercise itself has a unique role in outlining the shape of pectoralis major, which is safer than dumbbell bench press with uneven left and right. For beginners, it is suggested that this method is more reliable and can enhance the contour of the weaker pectoralis major muscle.
Second, the skills of asymmetric regulation of pectoral muscles
1, isolated action strengthens the weaker pectoralis major.
Although it is not easy to exercise pectoralis major in isolation, there are still some special ways to do it. For example, one-handed push-ups, some people do one-arm bench presses, increasing the amount of training. But it is dangerous, so you can ask someone to help you protect it.
2. One-arm action
The best one-arm action is done on the comprehensive instrument-the stretcher, that is, the action of crossing the chest with both arms (also called the bird of the stretcher). In fact, this action can be achieved only by being a bird with one arm, and it is very safe.
When using one-arm action to exercise chest muscles, try to use one-arm action, aim at the weaker side with greater strength, and make its strength and size gradually catch up with the other side.
3. Increase the training of the weak side.
In training, increase the amount of training on the side with smaller chest muscle strength and volume, select more training groups, and reduce the rest time between training groups, so that the muscles on the weaker side of the chest muscle can grow faster under stimulation.
4. Pay attention to the weak side.
If the left pectoral muscle is smaller than the right, you can pay more attention to the left muscle and its contraction during exercise to ensure that it is stimulated. Ensure the symmetry of the action
Don't worry about gaining weight after asymmetry, ask the coach to help check the posture problem (sometimes posture is an important factor affecting the action); Or help to adjust the action form and correct the imbalance in the action. In training, whether using barbells, dumbbells or fixed instruments, we should pay attention to the symmetry of movements.
To adjust symmetry, we must ensure that the body's trajectory is consistent and the body is in a neutral position. When training, try not to stare at the mirror to adjust your movements. Pay attention to your movements and exercises, and ask your friends to give you oral instructions and adjustments. This will avoid distractions and help you develop your proprioception. This adjustment will deepen your body's memory.
Third, the asymmetry of the chest muscle is generally which side is big and which side is small.
Usually the left side will be more developed than the right side.
Because the strength of arms and pectoralis major is inconsistent, many people are used to using their right hands in their lives. Usually, the right hand and chest are more likely to "work" every day, so the strength on the right side is obviously greater than that on the left side.
However, after the start of pectoralis major exercise, when bench press exercises pectoralis major, both arms increase the load of the same weight, and the weak left side often reaches the limit state first and is also the first to be exhausted.
This will stimulate the left pectoralis major deeper and increase the muscle speed faster, so that the left pectoralis major will be more developed than the right after the same exercise. If you are left-handed, the situation is just the opposite.
In short, it is the weaker side, and the pectoralis major looks more developed in appearance after the same exercise. In addition, the obvious degree of left-right asymmetry depends on the gap between the two sides.
4. What is the effect of asymmetry of pectoral muscles?
1, which affects the overall beauty.
Just as the calf is thick and thin, the chest muscle is big and small, which will seriously affect the appearance and even affect the overall body shape.
2, affect the exercise of other muscles
One big and one small chest muscle, one strong and one weak, will affect the exercise of other muscles. After all, muscles such as latissimus dorsi and arm muscles will use the strength of pectoral muscles during exercise. If they lack strength, it will affect the exercise effect.
3. Increase the chance of sports injury.
Symmetrical muscles are not only beautiful, but more importantly, they can improve the body's sports ability and prevent injuries. If muscles are regarded as rubber bands connecting bones, developed muscles are thicker rubber bands with greater tension. What is underdeveloped is a thin rubber band with less tension.
If the strength and volume of the left and right pectoral muscles are different, the position of the bones on the left and right sides will be different. The consequences are obvious. In the follow-up exercise, the body and bones will lose balance, increasing the chance of sports injury.
5. How to avoid one big and one small chest muscle?
1, adjust the exercise method in time.
If beginners find that their left and right pectoral muscles are different in size and strength, or find that one side of their body is too large, they should make the load on both sides of the pectoral muscles slightly different in each exercise. If the right muscle is big, you can practice the left muscle more.
2. Make sure the posture is correct.
Try to keep the correct posture every time you practice. This can not only get good training effect, but also avoid chest muscle injury and asymmetry. Increase the exercise that you are not used to using that muscle.
If you are used to using your right hand, you might as well learn to be left-handed, so that the left muscle that is not commonly used can also participate in daily exercise or training, which can not only exercise the flexibility and coordination of the body, but also enhance the innervation ability and avoid the asymmetry of the chest muscles in advance.
3, often check the chest muscle movement.
In the process of exercising your chest muscles, you should always look at your muscles in the mirror, and at the same time, you can ask your friends for help. If there are signs of asymmetry, you can kill it to avoid serious asymmetry.
Six, chest muscle asymmetry matters needing attention
1, the left-right asymmetry is not obvious, and it is still recommended to exercise with the same load. With the increase of load, the strength gap between the left arm and the right arm will get smaller and smaller, and the pectoralis major muscles on both sides will get closer and closer.
2. The weaker side looks more developed under the same chest muscle exercise, and the obvious degree of left-right asymmetry depends on the size of the gap between the two sides. In short, it is to try to focus on the weaker side of the load to give priority to exercise.
3. Pay attention to regularly check the movement of your chest muscles during exercise. If there is asymmetry, take timely measures to improve it to avoid asymmetry becoming more and more serious.
Correction method of chest muscle asymmetry 2 1, high rope clamping chest
If you have different degrees of chest muscle development, I suggest that you can train your chest with rope first, and you can also carry out special training for unilateral chest when you train your chest with rope.
The high-position rope clamp has the characteristics of long contraction, which has obvious training effect on both sides of the pectoral muscles, so that the stress on both sides of the muscles is uniform, and the contraction can obviously stimulate the pectoral muscles with only a small weight training.
2. Inclined barbell bench press
There is no need to use a lot of weight to do barbell bench press. If you want to pursue the training effect, you can change the grasping distance between your hands from a wide distance to a narrow distance.
And in the process of training, we follow the principle of slow movement. By changing these two points, the pectoral muscle can be stimulated without load, so that both sides of the pectoral muscle can be well stimulated and the asymmetry of the pectoral muscle can be improved.
3, parallel bars arm flexion and extension
Personally, self-weight training is the best way to improve the problem of unequal muscle strength, because its training is a feature that needs to participate in muscle balance, so the stimulation to both muscles will be absolutely the same.
The parallel bars bending arm can be applied to compound training, which is of course essential as self-weight training with obvious stimulating effect on chest muscles. So if your chest muscles are asymmetrical, some training similar to parallel bars can improve the effect.
4, butterfly machine clip chest
Compared with other chest muscle training, the intensity of butterfly machine clamping chest is probably lower, but it plays a great role in shaping chest. Butterfly chest clamping is mainly a kind of muscle stretching training.
During the training process, the pectoral muscles can be effectively trained by reaching the position and peak contraction, especially for the upper part of the pectoral muscles. This is an effective muscle shaping training program, and more training is of great help to shape a good chest shape.
5. Sitting posture
Although sitting posture is used to train several muscle groups, it is very helpful to improve muscle imbalance. If you want to train the pectoral muscles specially, you can use the half-way replacement training method, exert your strength near the pectoral muscles, and then slowly recover your strength. This is a kind of training that has obvious stimulation to the lower thoracic vertebrae.
If the size of the pectoral muscle is asymmetrical, these similar fixation devices can be used for training, which will have a good correction effect.