What is the upper pectoral muscle, what is the lower pectoral muscle

Muscles are trained by training, if you want to eat the muscles that grow out of it is meaningless, the exercises to do to open the chest muscles are: parallel bars, each. Always move up and down, fully feeling the stretch and the burning sensation on the outside and lower part of the pectoral muscles. The above two actions make up the third super group.

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

Upper and lower pectoral muscles.

The pectoral muscle is located in the bottom wall of the chest cavity and is connected to the muscles of the forelimbs, there are superficial muscles and deep muscles, each of which is divided into two muscles, the anterior part of the superficial pectoralis muscle is also called the descending pectoral muscle, from the sternal stem down to the humeral crest, the horse muscle is clearly visible on the surface of the chest body, and the back part is also called the transverse pectoral muscle.

The pectoral muscles are divided into the pectoral upper limb muscles and the pectoral proprinis muscles, the pectoral fascia originates from the clavicle and sternum, and the surface of the major foot muscle is connected to the fascia of the abdominal wall downward and to the dorsal fascia laterally. Blunt separation between the pectoralis fascia and foot major muscles can be blunt, while the pectoralis major and pectoralis fascia remain intact.

The pectoral muscles generally refer to the pectoralis major muscle, and there are two divisions according to the muscle position of various movements, one is the upper chest, the middle chest, and the lower chest; The second is the inner and outer parts.

If you want to ask about the chest muscles, add the pectoralis minor and subclavian muscles in addition to the pectoralis major.

The pectoral muscles are divided into upper chest, middle trim, lower thorax, medial edge, outer edge and lower serratus anterior muscle.

(1) Pectoralis upper limb muscles: all of them start from the outside of the thoracic cage and end at the bone-band or humerus of the upper limbs, mainly including pectoralis major, pectoralis minor and serratus anterior.

Expert. The pectoralis major muscle (pectoralis major) is superficial, covering most of the anterior part of the ribcage, fan-shaped, broad and thick. It originates from the medial half of the clavicle, the sternum, and the 1st to 6th costal cartilage, and the bundles of each part converge outward, ending at the greater tuberosity crest of the humerus with a flat tendon.

Function: It can adduct and supinate the humerus; When the upper limb is lifted and fixed, the trunk can be lifted upwards and the ribs can be lifted to assist in inhalation. The pectoralis minor muscle is located on the deep surface of the pectoralis major muscle and is triangular in shape.

Originates from the 3rd-5th rib and ends at the coracoid process of the scapula. Function: Pull the shoulder blade forward and downward; If the scapula is fixed, the 3rd to 5th rib can be lifted to assist in inhalation.

When you say the lower pectoral muscles, it should be the pectoralis minor muscles!

I usually put the first movement on the chest one week and the first movement on the plate every week.

You have to practice to look good.