(1) Spread your feet naturally, put your fingers behind your head, press your head forward smoothly, and apply appropriate resistance to your neck to prevent your hands from pressing your head down. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax.
When you practice, you should hold your chest and abdomen, not bow your waist.
(2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction.
When practicing, the upper body should stand upright and not lean to one side.
2。 chest
(1) Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
3。 shoulder
Open the door, stand in the door frame, relax your arms, make a fist, and put your hands forward. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
4。 hard-working
Standing or sitting posture, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
5。 arm
(1) Sit in front of the table, hold the lower edge of the table with both hands, and the upper arm and forearm form a 90-degree angle, as if to support the table. The biceps brachii is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand upright, naturally hang your arms at your sides, relax your fists with your hands clenched, and put your hands back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(3) Standing or sitting, arms drooping, fists clenched with hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8 ~ 10 seconds or a little longer. Then relax.
6。 abdomen
(1) Lie on your back, with your ankles fixed, your upper body sitting up, the angle between your upper body and lower limbs is greater than 90 degrees, and your rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
7。 leg
(1) Half squat, keep your thighs horizontal, keep your upper body perpendicular to the ground as far as possible, cross your arms on your chest, and keep your quadriceps extremely tight. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.
(2) Sitting posture: point the toes to the ground, raise the heel as high as possible, and tighten the triceps of the calf extremely. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.
One. The upper chest is not well developed, which is obviously different from the middle and lower chest.
1。 Slant bar, dumbbell bench press. Why do some people practice for a long time and the effect is not obvious? Explain that the action needs to be improved.
First of all. Pay attention to the essentials of action. Get rid of the habit of making bridge recommendations. Otherwise it becomes an approximate flat bench press. Part of the exercise is halfway through. Lower chest.
Second. If the whole movement is not effective, you can consider the half-way movement, and at the same time, focus on the upper chest and increase the weight appropriately. Ask your partner for protection or help.
Third. If the barbell effect is not good, you can give priority to dumbbells. There is a trick: don't walk all the time when the dumbbell descends, you can turn your wrist slightly to make the route slightly: C: shaped, which can generate a component in the tangential direction and add it to the cross section of the upper chest. The point is that attention must be focused on the upper chest cross section. Imagine a sudden rupture of the tendon. Congestion is beneficial to strengthen the training effect.
2。 Horizontal bar dumbbell press, no belt, 6-8 times for each group. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "submerge" the exposed clavicle.
3。 Bench press Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest. The key points of action are: when putting down the barbell, put the barbell bar on the neck, focus on the upper chest, and then put a wooden block under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out.
4。 Push-ups forward. Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back.
Two. The improvement of chest muscle suture was not obvious.
The middle seam of the professional master's chest muscle is like a line, narrow and deep. In order to deepen the chest seam, the muscles near the chest groove must be set up. The key is to fully squeeze the pectoral muscles, so that the pectoral muscles on both sides are fully close and convex in each movement.
1。 Straight-arm instruments clamp the chest. The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can cross on the chest, and the amplitude is naturally greater than the arm bending action. Hold 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".
2。 Step over the stretcher, stand under the stretcher frame, hold the handle with both hands to do chest clamping, and cross your arms fully, without touching or separating. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, and each group is subject to 8- 12.
3。 Narrow grip bench press. You can practice with heavy load, but the range is limited, which has advantages and disadvantages. It needs to be combined with other methods to achieve good results.
Dumbbell birds also have a certain effect on practicing chest seam, but once the arm is balanced, the tension on chest muscle stretching will become smaller, so the training of chest seam should be mainly based on equipment with pulleys.
Three. Methods of increasing the thickness of pectoral muscle
Pay attention to the following points when increasing the thickness of pectoral muscle:
First, don't always train according to your accustomed weight. Once a group of exercises exceeds 10- 12, it is necessary to consider increasing the load. The regulation mechanism of human body is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be solved relatively easily next time. This can make the muscles thicker and bigger.
The second is to increase the range of motion as much as possible, which plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the degree of stretching and contracting of muscle fibers, and the stronger the stimulation. The effect is naturally much better than the action with limited amplitude.
The third is to do more heavy upper body movements. For example, hard pull, standing posture recommendation and so on. These actions not only improve the circumference of the upper body in an all-round way, but also promote the thickening of the chest muscles.
Two main actions of thickening pectoral muscles
1。 Barbell bench press: In addition to regular 8- 12 exercises, we should regularly arrange heavy training days to break the body's adaptability to heavy load or even overload. Generally, do the movement 4-6 times, with the limit weight 1-3 times. The total number of groups is 8- 10.
The limit group is divided into 2-3 groups, and the rest between groups is 1 minute and a half to 2 minutes. Then arrange one or two other actions. For example, do 12- 15 times, and finally do 1-2 group with high magnification (15-20 times), which can give consideration to deep muscle fibers, make muscles highly congested, and form a good complementary effect with heavy exercise training.
2。 Dumbbell bench press: In addition to the normal landing posture, dumbbells can also be deliberately placed near the waist to expand the chest and stimulate the lower chest. Start with a lighter weight, get used to it slowly, and then increase the weight accordingly after getting used to it. The lower limit is to try to do it about eight times.
Four. Block forming
In addition to the reasons mentioned above, such as upper chest, middle seam and thickness, there are several intuitive reasons why the shape of pectoral muscle is not ideal. The width of pectoral muscle is not enough, especially the lower side margin is narrow, and the lower chest droops too much or is not developed enough. Under normal circumstances, the overall outline is not clear enough.
To increase the width of chest muscles, barbell supine press should be held wide. You may not be used to it at first, but you will soon get used to it. The wider the grip distance, the stronger the stimulation to the lateral edge of the pectoral muscle, which can fully open and stretch the pectoral muscle.
The lower side is too small, so you can adjust the position of the bar drop to make it close to the lower chest. When doing dumbbell bench press, the landing position can be deliberately lowered, which is true for supine birds, whether dumbbells or tensioners. In addition, push-ups on the top of the head can also improve the lower edge of the pectoral muscles. Hands should be supported on the lower side of the body, and a certain weight can be added to the back.
If the lower chest drops too much, if it is not the cause of obesity, it is mainly caused by too much downward reclining. The advantage of downward oblique bench press is that it can quickly develop the lower chest, but the disadvantage is that the lower chest drops too much when standing normally. Therefore, this action should not be overused.
In order to improve the clarity of the whole chest muscle contour, the following techniques can be used:
1。 Modeling training is interspersed between each group of movements, mainly focusing on clamping and expanding the chest below, because the chest muscles have been fully congested and exposed after a group of equipment exercises. At this time, shaping and tightening muscles can make the chest contour more prominent. Can strengthen the whole line.
2。 For example, strengthening the outline in action. Birds on a stretcher, do peak contraction and hand contraction when pushing the chest while sitting 1-2 seconds. Strengthen the contour of chest muscles.
3。 Use independent weights to do multiple sets of exercises. 12 times the isolation weight can completely focus on the essentials of action, which is very important for shaping the contour of chest muscles. Sometimes in order to strengthen the effect, one class can only do one action.
We don't need to spend too much time in the gym on sunny days. We should go out and take part in some outdoor activities, such as cycling and swimming. This is good for the heart and blood vessels, but if you don't exercise, muscles will disappear as quickly as summer ice.
Tina Vindum, an outdoor sports expert in Milwaukee, said: "People think that beautiful muscles can only be exercised in the gym, but it is actually easier and more relaxed outdoors." At the same time, you can see the effect of exercise faster. A study shows that it is not difficult for you to increase the intensity of outdoor sports.
You'd better bring a friend, so that you will feel more energetic. Finding a partner to exercise with will be more challenging. What are you waiting for? Let's exercise.
In order to be safer and more efficient, let's talk more. It's best to do it 8 to 12 times for each action group, especially indicating the exceptions that need to be done more. In addition, you must do warm-up exercises for 5 to 10 minutes before each exercise.
Push-ups on trolleys (exercise chest muscles, shoulders, triceps, glutes and abdominal muscles)
This kind of exercise is definitely more effective than practicing alone. When exercising, you must really tighten your abdomen and buttocks and keep your body in a straight line.
Start with general push-ups, put your hands on the ground and keep your back level. Let your partner stand behind you and lift your legs, just like pushing a unicycle. When she lifts you, tighten your hips and abdomen and don't droop. After stabilization, bend your elbow and lower your body until your upper arm is parallel to the ground, hold it for one second, and then return to your original position.
Branches pull-ups (exercise back muscles, biceps and shoulders)
Pull-ups are hard to do. But with the help of friends, even women can easily complete movements and exercise upper body muscles. Grasp the branches with both hands, arms shoulder-width apart, palms facing yourself.
Bend your knees and cross your feet. Tilt your head back slightly, pinch your shoulders and bend your elbows. Your partner is down there. Hold your knees tight. Pull your arms up hard and keep your body as high as possible. Hold it for a second, then return to the original position.
Bend your knees (exercise triceps, thighs and abdominal muscles)
If you have a friend to do this exercise with you, you will feel much more relaxed. Keep your back as close as possible to the edge of the park bench and hold the bench with your hands. Then walk with your knees just above your ankles. Lift the right leg first, but the heel of the right foot should touch the ground and the right foot should be bent.
The elbow at the back of the body is bent, but the forearm should be vertical. When the whole body descends, tighten the abdomen and lift the right knee to the chest as much as possible. Don't bend your elbow more than 90 degrees, hold it for one second, and return to the original position, but remember not to touch the ground with your right foot, and then continue to move. Each leg does six movements in a row as a group.
Walk and ride a bike (exercise abdominal muscles)
The feet of two people are opposite. This kind of exercise is very effective for exercising abdominal muscles. Keep your legs bent, your feet on the ground, lie flat on the grass, leave the ground face to face with your partner's soles, your thighs are vertical, and your calves are parallel to the ground. Tighten your abdomen, raise your head and lift your shoulders off the ground.
When your body is lifted, your right knee is close to your chest and your left leg is straightened at the same time. Your partner should do the same for you, but their feet can't be separated. Hold for one second, return to the original position and move in the opposite direction.
Cooperative boating (strengthening muscles above the back)
This exercise can exercise your upper back muscles and strengthen your partner's trunk muscles. Let your partner lie prone on the grass and keep balance with his forearms and toes. Keep your back straight, and your knees should not exceed your toes. Squat down and grab each other's legs and put them at your waist, with your knees slightly bent and your arms at your sides. This is the initial action.
You should keep your back straight, your abdomen tightened, your elbows close to your body, your shoulders clamped and your partner's legs raised. Your partner should straighten and lower himself while keeping a straight line. When you lift your partner's legs, she should be moving on her shoulders. Hold it for a second, then return to the original position.
Bridge between legs (exercise gluteal muscles, leg fossa muscles, quadriceps femoris and abdominal muscles)
When you exercise your feet with your partner, the quadriceps will get special exercise. Keep your legs bent, your feet on the ground, and lie flat on the grass, so that your right foot is opposite to your partner's left foot.
Together they stretch their legs in the direction of the sky. Tighten your hips, keep your waist off the ground, and form a straight line from your knees to your shoulders. Hold it for a second, then slowly put it down. Repeat and exchange legs.