Article introduction

 Experienced chest muscle, do not need how much profound action, the standard movement of need exercises intensity with what suit. Behavioral respect, having 8, two fly avian movement, it is main action, take exercise for a long time can make sure sarcous is thick; Tensile implement can take exercise in the round, lie push the muscle that can exercise pectoralis major group, and on push can emphasize particularly on to divide pectoralis major to undertake pressure trains to upside, accomplish below a few movements can, simple and effective.


The movement with gymnastical experienced best chest muscle

Novice practice views 8 actions of chest muscle:

The first type: Flat dumbbell flyer

Effect: Exercise the muscle of bosom well, can let pectoralis major become more strong, strong, sarcous of can exciting bosom grows; Practice group of number: 3~5 group, every groups of 8~12; Fitness clew: Can use lighter dumbbell weight in the begining, so that master behavioral essentials, hold the fixed point of view of double ancon small turn, transfer to a lower level arrives tool back plane can, when be being lifted on, resemble hugging a large tree same, not be to go up to fall continuously continuously, along certain radian choose, experience the drawing of chest muscle and systole. When hair force opens double arm, expiratory; When the movement restores to loosen, inspiratory.

The movement with gymnastical experienced best chest muscle

The 2nd type: Tensile implement the cross places a bosom

Exercise place: Bottom pectoralis major, mid chest muscle; Gymnastical effect: Effect of this movement hyperaemia is apparent, measure much time with weight, Treasure of new Shanghai nobleShanghai night net

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Maintain double ancon small turn, lower his head to contain a bosom, behavioral acme squashs hard chest muscle. Practice group of number: 4~6 group, every groups 20.

The 3rd type: Butterfly machine flyer

Exercise place: Seam in chest muscle; Fitness clew: Straight arm is better than result of groovy the action that bend an arm. Sit on stool, unbend double arm. Boxing eye is forward, small arm is touched block brachial board. So double arm can be before the bosom across, extent nature is more than the movement that bend an arm. 1-2 holds to when alternate double arm second, peak is contractive. With be opposite as far as possible chest muscle is close in seam place undertake extruding, force its: Stand rise. Practice group of number: 3~5 group, every groups of 8~12.

The movement with gymnastical experienced best chest muscle

The 4th type: On inclined dumbbell choose

How to drill give big chest muscle? Exercise place: Upside pectoralis major; Fitness clew: Dumbbell does not have horizontal bar to restrict namely than barbell advantage, pectoralis major of OK and sufficient drawing, those who notice not to want transfer to a lower level is too low, lest pull injury chest muscle. This exercise is put in front to do, because free weight needs beautiful very big energy. Inclined board angle control is spent in 30-45 between, the pressure of toe-int of pairs of point of view is too old deltoid is greater also, can affect the hair force of chest muscle. Practice group of number: 3~5 group, every groups of 8~12.

The 5th type: Inclined dumbbell lies below push

Exercise place: Bottom pectoralis major. Fitness clew: Dumbbell or barbell transfer to a lower level arrive nethermost is costal two side, do not put pectoralis major the place intermediate, lest give a shoulder articulation,create pressure. Practice group of number: 3~5 group, every groups of 8~12.

The 6th type: Flat of barbell or dumbbell lies push

Exercise place: Make whole bosom surround degree. Gymnastical effect: Stimulate bosom muscle effectively, can make bosom muscle fuller, fruity bent of; double arm also strengthened brachial ministry muscle to take exercise at the same time. Practice group of number: 3~5 group, every groups of 8~12; Fitness clew: If use barbell criterion,grasp the key that is apart from stimulation differently to also differ. Than the shoulder slightly narrow exercise mid pectoralis major, be the same as with the shoulder wide exercise whole chest muscle, a bit wider than the shoulder the side outside exercising chest muscle, again wide word emphasizes particularly on namely after exercising deltoid bundle. The body lies on his back be on smooth stool or on footplate when, keep dangerous from beginning to end waist, hold out a bosom, elbow height and smooth stool level, big arm and truncal included angle are controlled into 90 degrees. Undertake in the movement in, breathe outLove Shanghai is the same as a city

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When gas, hair force up choose; Inspiratory when, control dumbbell or barbell divide evenly fast whereabouts.

The 7th type: Qu Shen of parallel bars arm

Exercise place: Next bosom fitness clew: Double ancon clamp, pitch of the upper part of the body, chin adduction, contain a bosom slightly, no matter initiative still end to want to maintain this one pose, behavioral bottom is not put too lowly, lest create too great pressure to humeral joint.

The 8th type: Bracket push-up drills chest muscle

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Inside flesh, outside side; Gymnastical effect: Let pectoralis major surround degree increase, this movement increases sarcous quickly full degree of drill team number: 3~5 group, every groups of 10~20; Fitness clew: 1, bracket is put in calmer the earth’s surface as far as possible, the attention dominates body focus, maintain body balance; In behavioral course, maintain abdominal crimple, trunk is controlled as far as possible go up point-blank in, can measure according to the hand muscle of oneself, choice trunk sinks height. 2, hair force sinks or up reductive when, expiratory; Sink or reductive before, inspiratory.


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