Only one tensioner How to train chest muscles?

Bend down to train your pectoral muscles and bend your arms to yourself. Bend the tensioner as much as possible, keep it still, and release it for a while (do this repeatedly, and rest when you are tired).

There are other ways to work your pectoral muscles:

Push-ups are known to work the muscles and pectoral muscles in the arms. Personal workout method: slow motion, do a little less, hold on and stay on the ground for 10 seconds, then come up again, stay for 10 seconds.

Do this repeatedly for about ten or so and it's about the same. Take a break when you're done, and do a few sets a day.

Arm strength equipment exercises the pectoral muscles. Raise the arm strength device to the top of your head and pull it with your pectoral muscles (I don't know if it's accurate, but I feel like it's okay to train your pectoral muscles). Pull your pectoral muscles to the maximum, then lower them to the chest position, and contract for a while (repeat).

Chest training: 1Work on the upper muscles of the chest.

Hold one end of the spring in a low position, such as the head of a bed, stand with your feet lunge away from the spring, and pull the other end of the spring with your right arm behind the right. The straight arm pulls the spring forward to the front of the body. 2.

Exercises the central muscles of the chest. Also fix one end of the spring in a lower place, stand side by side with the body and the spring, stand firmly with your legs crossed, lean forward about 90 degrees with your upper body, pull the other end of the spring with your right arm, and then pull the spring repeatedly to the left straight arm.

One foot steps on one side of the tensioner, and the hand on the same side pulls up (if you pick with your left foot, use your left hand to pull) is not lifting, but pulling up with your forearm. Just practice it often, that's what I used to do

The wrist must have strength, this force must be enough to make the arm force machine vibrate in the direction of bending, the muscles are tight, do not release the force, force in the direction of bending, if the arm hurts, do not continue, to prevent muscle damage.

Affected by the force of the chest, the arm strength device will help the user exercise the pectoral muscles, mainly relying on the triceps brachii and biceps muscles, and then use the pectoral muscle contraction, shoulder muscles and other actions to complete the action. After doing the upbend exercise, through the downbend exercise, exercise the muscle range that is not covered by the upbend, and pay attention to bending the arm strength device as vertically down as possible when doing this group of exercises.

Precautions. Please check whether the connecting parts of the arm strength device are firm and free of loosening before use, and please choose the arm strength device suitable for your personal physical fitness level to avoid straining the muscles.

Small weights do not mean that the more you do, the more you can skip training, you should choose a relatively spacious field for exercise, so as not to hurt people when you get rid of your hands.

People with tingling tendons or strong muscle pain can not continue training, to drink more milk to recover for a while, you can practice small weight dumbbells first, it is recommended that children under 12 years old do not use arm strength equipment.

The above content refers to Encyclopedia - Arm Strength Device.

The above content refers to People's Daily Online-How to choose home fitness equipment.

1. A spring puller can help to exercise the pectoral muscles.

The use of spring tension device exercise can beautify the muscle lines and contours of the body, increase the three-dimensional sense of muscles, and play a good role in exercising arm muscles and chest muscles.

2. Grasp the handles at both ends of the tension device with both hands, and separate the legs as wide as the shoulders, and the tension device should be parallel to the chest and at a distance from the chest. Slowly stretch your hands to the sides in a steady motion until your arms are fully extended, then pause slightly and slowly relax your arms to return to their original shape.

It is important to note that this process should be avoided close to the chest as much as possible to avoid chest clamping.

One end of the two tensioners is fixed at a high place and naturally sags, and the other end is grasped with both hands and placed on both sides of the body, and slowly stretched to the middle. To exercise with the medial pectoral muscles, focus on the upper and middle pectoral muscles, preferably in an upward incline.

1. Train the upper muscles of the chest, fix one end of the spring tensioner in a relatively low place, like the head of the bed, stand with your feet in a lunge and stand with your back to the tensioner, tighten the other end of the tensioner with your right arm behind the right, and pull the spring tensioner forward with the straight arm to the front of the body.

2. The middle muscles of the chest are also said to be fixed at one end of the spring tensioner in a short place, the body and the tension device stand side by side, stand firmly with both feet crossed, lean forward about 90 degrees with the upper body, pull the other end with the right arm, and then repeatedly pull the tension device to the left straight arm.

3. The effect of relying on the spring tensioner to train the pectoral muscles is not so significant, so it can be combined with other exercises, such as dumbbell bench presses, incline presses, push-ups, pull-ups and other exercise methods, all of which can help exercise the pectoral muscles.

If you want to use a spring tensioner to exercise the pectoral muscles, you need to ensure that you achieve enough exercise intensity every time, you can exercise four sets a day, each group does about 15.

Pectoral muscle exercises are not a short period of time to see good results, you need to continue to exercise for a long time. At least make sure you can exercise at least 4 times a week.

1. Before using the arm strength device, you must remember to put the safety rope on your hand to prevent yourself from being injured by mistake.

2. Then you can perform the upward bend exercise, the main reason for this is to allow the muscles to adapt and prevent strain.

3. Then start the chest expansion exercise, because when the chest is expanded, it will be especially easy to train the muscles. Once you get used to it, you will find that your arm muscles are perfectly lined, and your chest will expand and you will begin to have flesh.

4. Next, do the downward bend exercise, which can increase the chest muscles, and at the same time exercise the arm muscles that are not trained in the upper bend.

5. Finally, do forward bend exercises, so that after exercising the chest muscles and arm muscles, you will also exercise the abdominal muscles, and the effect will be better if it is paired with sit-ups.

A tension machine can be used to train the pectoral muscles.

I believe that many people have a tensile device, it is not expensive, dozens of yuan, it is convenient to exercise, and you can pull a few when you have time, but if you want to exercise international muscles, you must insist, you can't fish for three days and dry nets for two days.

There are also several ways to train your pectoral muscles.

1. Do push-ups every day, the number should gradually increase, to be grouped, such as a group of 20, you can rest for 1 minute after each group, such as doing 2 sets today, 3 groups tomorrow, 4 groups or more the day after tomorrow, you must do more and more, so that you can break through the limit, if you can persist, generally after 2 weeks, the chest muscles will have obvious changes.

2. The correct posture of push-ups, there is no unified rule, generally the legs should be straight, and the distance between the hands should be changed, for example, narrow push-ups (the width between the little fingers of the two hands is about the same as the width of the shoulders), wide push-ups (the distance between the thumbs of the two hands is greater than the width of the shoulders), high push-ups (the position of the feet is higher than the head, if there is no equipment, the feet are generally resting on the stool, you may not be used to it at the beginning, but you will get used to it after doing it a few times).

Dumbbell 1, dumbbell is also a good exercise of chest muscle equipment, as long as you insist, the effect is also very good, dumbbell exercise is also to be grouped, generally 10-15 for a group, do a lot of groups every day.

2. There are many exercise methods for dumbbells, the most common ones are front and side lifts, and there are many other postures.

Hold the handle with both hands and pull it hard to both sides to fully stretch your pectoral muscles!

Tension machine chest clamp This action can train the chest Yours is a gym bird machine or a chest expansion puller!