Chest expander or arm strength device is better for exercising pectoral muscles

The effect of the two types of equipment is good, and some of them are up and down, and they are currently used at home the most.

The spring tensioner, commonly known as the chest expander, is designed to exercise the pectoral muscles. Of course, the spring tensioner can also help to work other parts of the muscles.

Exercise method of chest expander:

1.Pull in the right position, stretch your arms forward, your elbows are slightly curvature (the same below), the height does not exceed your eyes, stretch to both sides, do not move your body too much back and forth, avoid borrowing force, if not, you would rather reduce the spring to ensure that the action is in place;

2.Upper pull. The action is as before, but the height is above the top of the head, there is a feeling of pulling to the two sides, the main practice is on the chest, and the spring can be appropriately increased than the positive pull;

3.Pull in the lower position, practice the lower chest and carve the seam line, that is, put the spring on the umbilicus to the two sides of the pull, the spring should be reduced to the minimum (not less than two);

4.Staggered pulling. The left arm is in the direction of the right shoulder, and the left arm is separated in the direction of the left hip.

Then revers. That is, the left arm is pulled to the left shoulder, and the right arm is pulled to the right hip. The spring line is biased towards the center of the person upright shaft.

Each action is divided into 4 groups, each group is not more than 16 times, and springs can be added after the strength increases. Cooperate with other practice postures;

5.The tension device is placed behind the body, each hand holds the handle of the tension device, the palm of the hand is bent forward, and the arms are stretched out to the side to the side. Restore. Vertical side pulls also work the pectoral muscles and are more effective.

Exercise method of arm strength device:

Bend your arms and bend the spring firmly at the back of your neck;

Bring your arms forward, bend the spring upwards, and then relax;

Bring your arms closer to your chest, bend the spring, then straighten and slowly relax;

Stand with your feet apart, bend your right elbow and bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand;

With your arms behind you, grasp the springs, then straighten them down and bend them gradually;

The pursuit is quantity, not weight.

Of course, no matter what kind of training should be carried out with aerobic exercise, you must increase muscle and reduce body fat to have a more obvious effect.

The arm strength machine is better, I have practiced for a while, the effect is good, you can try, you have to be patient in muscle training, insist on practicing every day for a period of time, it has an effect.

To train the pectoral muscles or push-ups + dumbbell flying birds + barbell bench press effective, of course, the chest expander, arm strength machine can also be exercised, if you want to say, I think it is the chest expander.

Arm strength equipment can work the pectoral muscles, but it is better to do push-ups.

Can arm strength machine exercise pectoral muscles, arm strength machine has now become an essential item for many young people to exercise physical strength. So can an arm strength machine work the pectoral muscles? The following is the relevant information I have compiled for you for your reference and use.

The use of arm strength equipment for the exercise of arm muscles and pectoral muscles is a very good choice, which has the advantages of simplicity, convenience and quick effect. When buying an arm strength machine, you can choose different levels according to your strength'Arm strength machine, through gradual exercise to improve the strength of your arm before changing to a higher level of arm strength.

How to use the arm strength device

1. To exercise with an arm strength device, bend both arms and bend the spring vigorously behind the neck;

2. Bend the spring forward or upwards with one arm, and then relax;

3. Hold the two ends of the arm force device with both arms, move closer to the chest, bend the spring and then straighten it, and repeat this action repeatedly;

4. Stand up straight with your feet apart, keep your feet shoulder-width apart, and then bend your right arm and bend the spring left and right; After that, the two hands are exchanged to do this action;

5. Bend the spring in the direction of the back of the arm, and then straighten the bending arm force spring downward;

6. When some actions are completed, the pursuit is quantity, remember to be brutal and forceful.

How many kilograms is the maximum number of kilograms for the arm strength device

Regular manufacturers, 60kg max, of course, there are other small factory products with a virtual standard force of 80kg, up to 60kg from regular manufacturers, and some are not even 60kg heavy, and the original shape is immediately revealed after dozens of times.

How many kilograms of arm strength equipment are suitable for the average person to buy

The arm force device ranges from 20kg to 60kg, with 10kg as a level, and the force required for different levels is different. If you are exercising arm muscles, you should do it gradually, and it is appropriate for ordinary people to buy 20kg and 40kg arm strengths.

What to pay attention to when training arm strength equipment

1. Please check whether the connecting parts of the arm force device are firm and free of loosening before use.

2. Please choose an arm strength device that suits your physical fitness level to avoid straining your muscles.

3. When using, put the safety belt on the handle of the arm force device on the wrist.

4. When using, you should choose a relatively spacious place to exercise, so as not to hurt people.

5. It is recommended that children under the age of 12 do not use arm strength.

6. When using, it should be done at a uniform speed.

The effect of long-term arm training

The principle of arm strength equipment exercise is that the muscles resist the resistance of the spring to achieve the effect of doing resistance exercises to exercise the muscles. The resistance of the spring is fixed, with the use of a long time, it will decrease, which is equivalent to always using the same weight to exercise muscles, at the beginning, the muscles because they do not adapt to this resistance, there will be a certain growth, but after quickly adapting, the muscles face a fixed weight, no matter how many times you do it, it is only the endurance of the muscles, not the strength, when you want to increase the strength and improve the latitude of the muscles, you need to do a large weight, less training methods. Do 5-10rm weight per group and do 4-6 sets.

Only by increasing the weight and increasing the resistance can the muscles grow, which the arm strength machine cannot provide.

The best way to develop your pectoral muscles is the barbell press, and push-ups are just a complementary form of exercise.

Fitness rules: 3 points by training, 7 points by eating.

1. Nutrition. Nutrition is the most important thing, and more foods with high protein content, such as beef, eggs, and fish.

2. Training. Be sure to follow the plan strictly and master the correct training movements.

3. Rest well. Get enough sleep, especially after training.

1. The most effective way to train the chest is to use dumbbells to do flat lying birds, reclining birds, flat bench pushes and reclining pushes, and you can also do barbell lying flat presses (training the entire pectoralis major muscle and mid-chest); Upward recline bench press (lying on a flat bench with an upward inclination of 30 to 45 degrees, pushing the barbell vertically upwards mainly exercises the upper chest); Downward incline bench press (lying on a flat bench with a downward inclination of 20 to 40 degrees and pushing the barbell vertically upward, mainly to exercise the lower pectoral muscles) plus dumbbells lying flat birds, butterflies clamping the chest, push-ups, etc. Do 3-5 sets of each movement, and 8-12 of each group, so that the practice effect is better! 2. Push-ups and dumbbell raises, persist for a few months, and there will be results.

Persistence is important, and I wish you success! 3. The method of exercising the pectoral muscles with bare hands: put your hands together in front of your chest, like worshipping Buddha, press against the roots of your palms, and relax for about 2 seconds; Repeat 8-12 times.

Rest for 1 minute and do another 2 sets. This is a very effective way to carve the middle seam of the pectoral muscles, so you can try it at your leisure.

The arm strength device, also known as the grip bar, is used to exercise the arm muscles, mainly to exercise the arm strength and chest muscles, and assist in exercising wrist strength. The arm strength device is a kind of exercise equipment for the wrist flexor muscles of the forearm, which has certain dangers.

According to the size of the force required for use, it is divided into different levels, generally divided into 20, 30, 40, 50, 60, 80, 100, 110kg levels, which refers to the force required to bend the arm force.

How to use: 1 Bend your arms and bend the spring firmly at the back of your neck.

2 Bring your arms forward, bend the spring upwards, and relax.

3 Bring your arms closer to your chest, bend the spring, then straighten and slowly relax.

4 Stand with your feet apart, bend your right elbow and bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand.

5 With your arms behind your back, grasp the spring, then straighten it down and bend it gradually.

6.The pursuit is quantity, not weight.

Arm bars work well on your pectoral muscles – the key is to get them right.

Nowadays, the different exercises of the arm strength bar are mostly focused on discussing whether to bend into you or to n, in fact, they are all wrong, whether it is bent into you or n is not the key to exercising pectoral muscles.

The key to building your pectoral muscles is the position of your elbow at the beginning of the movement.

Put the elbow of the arm to the same height as the shoulder and start to bend the arm bar, when bending to the maximum, that is, when you or n, the fists must be at the height of the mouth, if it is the n bend method, then the whole big bend n is in front of your face, the elbow is still as high as the shoulder, and then stop at this height for 2 seconds and then let the spring straighten back - this is the key point of the arm bar to exercise the chest muscles. You can try it now, and you will immediately feel the soreness after the contraction of the pectoral muscles.

This action is analyzed, in fact, it is the power of the gym butterfly chest machine. And the butterfly chest clamp machine is a sharp tool for training pectoral muscles.

Now let's talk about the difference between completing you or n.

Bent into a U, it is the brachioradialis muscle on the forearm that is refined.

Bent into n, what is refined is the brachioradialis carpal flexor muscle on the forearm.

It is not recommended to use an arm strength bar of more than 60 kg, because when the arm strength bar is exercised, the wrist bending torque is very large, and the wrist is a weak joint that is easy to be injured, so try not to use it to generate explosive force frequently.

Raise your arms forward and pull your arms outward to expand your chest, 5-10 times per group, do what you can, stick to it, and there will be obvious results in one to two months. You think it's a tensioner? You give me a look at the "outward arm force device to expand the chest"!

The arm strength device does work a lot on the pectoral muscles, while the pull machine is mainly for the back. 1.Hold the arm force device with the palm of your hand upwards and bend it into a "U" shape, mainly exercising the upper part of the pectoralis major muscle.

2.Hold the arm force device with the palm downward, bend it into an "N" shape, and mainly exercise the lower part of the pectoralis major muscle.

There are many kinds of arm strength machines, there are wrist type, there are curved force sticks, curved force sticks can exercise chest muscles, and wrist type is to exercise the arms!

Exercise pectoral muscles on different occasions, at home, you can do push-ups, all kinds of fancy push-ups can be, in the gym, you can fly bird equipment, you can supine barbells, dumbbells, etc., or use that kind of a complete set of fitness equipment, as shown in the picture.

Raise your arms forward and pull your arms outward to expand your chest, 5-10 times per group, do what you can, stick to it, and there will be obvious results in one to two months. You think it's a tensioner? You give me a look at the "outward arm force device to expand the chest"!

The arm strength device does work a lot on the pectoral muscles, while the pull machine is mainly for the back. 1.Hold the arm force device with the palm of your hand upwards and bend it into a "U" shape, mainly exercising the upper part of the pectoralis major muscle.

2.Hold the arm force device with the palm downward, bend it into an "N" shape, and mainly exercise the lower part of the pectoralis major muscle.

There is a role, but it is not very obvious. The arm strength machine is mainly to practice arm strength and wrist strength.

I don't know how you use the arm strength machine. The carton of the arm strength device should have **, you can follow the picture to find the feeling. You say you don't feel it, it's because the size of your arm strength device is too big or too small, if the arm is thick, it should be too big, you should choose a smaller one.

I don't know if you are standing upright and keeping your arm arm almost parallel to your body. If you want to train your pectoral muscles, you should hold your chest and look down at your head. It's best to combine push-ups and arm strengths.

The arm strength machine is mainly used to exercise the arms, and it is more appropriate to use dumbbells to exercise the pectoral muscles.

The movements to the pectoralis major muscle are:

1.Flat dumbbell bench press (mid-pectoralis major).

2.Dumbbell flying bird (lateral to the pectoralis major muscle, lower border sulcus, lines and morphology) 3Dumbbell supine arm flexion lift (upper part, medial, serratus anterior muscle) 4Push-ups (lines and forms of the entire pectoralis major muscle).

Do 3 sets of each of the above 4 movements, 10 in each group, and rest for 1 minute between each set.

Both arm strength and dumbbells can work the pectoral muscles. Dumbbells are recommended for all-round exercise of the pectoral muscles and other muscle groups. It is an indispensable piece of equipment for fitness. It is also one of the most important instruments. There is a pair of dumbbells that can work 90% of the body's muscle groups without exaggeration.

Dumbbells are better;

Dumbbells, when used properly, can (theoretically) work muscles throughout the body, and Schwarzenegger is a good example;

For the use of dumbbells, you can refer to the dumbbells section of the Stuhlon Core Lecture;

Hope this helps!!

It's okay, don't practice dumbbells first, add some strength, because the arm strength device requires a certain strength to exercise, because the number of springs is too small and easy to pull the tension device bad、、、 but the tension device is cheaper, and you can also do auxiliary exercises.

Dumbbells are good, bench press on a dumbbell bench is the best way to practice pectoral muscles, and arm strength machines are mainly used to practice arm strength.

Dumbbells, arm strength machines are not very useful.

Fifteen small amplitudes at a time, five sets in one breath, pause for fifteen seconds in the middle of each set, and don't let go of the strength when you are loose, let go slowly.

If you practice explosiveness, you will speed up.