Charetus

Anterior), located under the skin of the lateral chest, the upper part is covered by pectoralis major and pectoralis minor, and the medial scapula is pulled forward. Two serratus muscles in each group start from the ribs in the chest and extend around the body to the scapula.

When doing pre-serratus muscle training, you can also exercise intercostal muscles by the way. The specific exercise method is as follows:

The serratus anterior muscle is a relatively small muscle group, and there is no very targeted training action. But general upper body exercises can stimulate it, and we can exercise the serratus anterior muscle well as long as we adjust some movements slightly.

Common methods are as follows:

1, dumbbell one-arm side lift or alternate dumbbell lift

Dumbbell press to exercise shoulders. Shoulder training can also have great training effect on serratus anterior muscle. The requirement of training is to tighten the core muscles, try to keep the upper body stable and push it from the front side of the shoulder to the top of the shoulder.

2. Single arm rope pull-down.

The starting point of the rope is directly above the head. Tighten the waist and abdomen core, and let the elbow joint pull down against the ribs until the elbow joint is directly below the shoulder. Remember that your arms are always close to your body.

3. The serratus anterior muscle turns to the waist

You can choose to stretch your hands forward to carry weight (barbell or dumbbell), keep your arms straight, and try to rotate your upper body from one side to the other.

4.

Pulley pull down

This action is similar to the kneeling rope pull-down in abdominal exercises, except that at the end of the action, you need to rotate the upper body and contract the serratus anterior muscle and the oblique muscle outside the abdomen. At the end of contraction, make the elbow joint touch the other knee. It doesn't have to be heavy. It's best to control a little at the lowest position and then rise slowly.

5. Rotate your legs.

This action can be done by hanging on the horizontal bar, or on any equipment for leg lifting. The main difference is that the body leans to one side, the legs are bent, and the legs are lifted to one side to cross the body, emphasizing the transverse training of rectus abdominis and serratus anterior. Then repeat this exercise on the other side.

6.

One-handed lateral bending

Put your right hand on your hips and straighten your left hand up. Bend to the right as far as possible, bend sideways as far as possible, keep this position and do a "pulse" slight lateral bend for one minute, then return to the upright position. Change hands and repeat the other turn. These tiny movements keep the tension of the serratus anterior muscle and the oblique abdominal muscle constant. This is much more difficult than it sounds. If you want to make this action more masculine, you can try to hold the dumbbell with 10 pound in your hands. In fact, lifting dumbbells will make the middle part of the whole body-not only the serratus anterior and the oblique muscles outside the abdomen, but also the rectus abdominis and erector spinae practice together. Remember, these small muscle groups play a role in stabilizing the trunk in most weightlifting, especially in squats. Do 10 times 1 minute "group" on each side and do it on the other side.

7.barbell sit-ups

Lie on a flat stool, lift a light barbell over your head, bend your elbows slightly, and lower the barbell as far as possible to the back of your head. Do a full stretch. Take a deep breath and return the barbell to the position above your head.

08.

Flexion and extension of parallel bars and waist rotation

Use the standard parallel bars to lower your body like the standard parallel bars arm flexion and extension, but turn your body to one side when you rise. This rotation exerts great pressure on the serratus anterior muscle. You can also try to do it the other way around, turn your back and stand up straight when you fall.

9.

Turn your legs over.

Lie flat, put your arms on your sides, palms down, legs straight up, then put your feet together and slowly put your legs down to the left until you touch the floor. Then lift your legs again and repeat on the other side. Do 3 X 15 times on each side, and tomorrow you will feel that the waist is much more important than before.

Put these moves into your chest or abdominal training program, or do a separate rigorous training for the serratus anterior muscle. They deserve your attention. It is also a good idea to display the shape of the serratus anterior muscle, which can help you learn how to control and display this part of the muscle group. Pay attention to check the calorie intake and make sure you can see them clearly.