How can the line on the inside of the pectoral muscles be practiced to be more obvious?

Exercise the inside of the pectoral muscles, you can do narrow push-ups.

Narrow push-up exercise site: mainly exercises the triceps, and also exercises the medial pectoralis major muscle and anterior deltoid muscle.

Procedure: Keep your body in a straight line from your shoulders to your ankles, your arms should be on your chest, and your hands should be narrower than your shoulders.

When doing push-ups, you should take 2 to 3 seconds to fully descend your body, and the final chest should be about 2 to 3 cm away from the ground; Then, immediately push yourself up and return to the starting position.

Number of movements: Do 3 to 8 sets of 10 to 15 with a 1-minute break between sets.

The pectoral muscles are naturally furrowed, and the pectoral muscles can be effectively exercised through wide push-ups, wide bench press barbells, dumbbells, supine birds, etc., and there are many special exercises for the pectoral muscles in the gym.

Arm muscle line exercise method.

1. Barbell standing curl.

Action description. Stand upright, hands shoulder-width apart, hold the barbell behind your back, and place it in front of your thighs. Bend your arms to lift the barbell to your chest, so that the biceps are fully contracted, pause for a moment, and then slowly lower them.

Precautions. Do not buckle your wrists when lifting the barbell, and keep your upper arms close to your side, perpendicular to the ground. Don't shrug your shoulders or lean back with your body when you lift up.

2. Dumbbell curls.

Action description. Hold a dumbbell in each hand and place it at your side, bend your arms to lift the dumbbells, bring your forearms and upper arms as close together as possible, pause for a while and slowly lower the dumbbells until your arms are fully extended.

Precautions. Keep your upper body upright and don't use your waist strength to complete your movements; The dumbbell is lowered and do not swing backwards.

How to exercise your pectoral muscles.

Method, Steps:

1. Flat dumbbell flying birds:

As the end of pectoral training. Use a lighter weight, keep the elbows slightly bent at a fixed angle, lower to the back plane, lift up like hugging a big tree, not straight up and down, push along a certain arc, feel the stretching and contraction of the pectoral muscles.

2. Up-tilted dumbbell press:

Work the upper pectoralis major muscle. The advantage of dumbbells over barbells is that there is no horizontal bar limit, which can fully stretch the pectoralis major muscles, and be careful not to lower them too low, so as not to strain the pectorals. This exercise is done at the front because free weights require a lot of effort.

The angle of the inclined plate is controlled between 30-45 degrees, and the greater the angle is too large, the greater the pressure on the anterior deltoid muscle, which will affect the force of the chest muscle.

3. Incline dumbbell bench press:

Work the lower pectoralis major muscle. It is advisable to place dumbbells or barbells on the sides of the ribs at the bottom, not in the middle of the pectoralis major muscle, so as not to put pressure on the shoulder joint.

If you want to practice the inverted triangle line, your chest is straight and your belly is small. I think that I can start with the standard 100 in the prone extension, and then change to the parallel bars arm flexion and extension to more than 30. Then practice pull-ups again, you can deadlift 20, and you're good to go.

Oh yes, and sit-ups are also important for body shape. Don't be too strong, but gradually, add the number every day, get tired there, stick to it for a few days, don't get tired, and forget to add more. I would say that's how my muscles are built.

But the girl doesn't like it very much, and she is disgusted. My experience for your reference!

What you want is a line! Bring down body fat.

The most important thing in this regard is that practice is an aid. Light weight, that is, your previous exercise action, put the weight to about 1 2, but increase the number of sets. If you practice 4 groups, you should practice at least 6 groups.

The main means is to lose fat! A huge amount of vegetables, eat less or no meat. Eat more carbohydrates to speed up your metabolism.

This is 3 months of practice before participating in the competition... Don't know if it works for you.

Chest training: Dumbbell chest press 10 times x 3 sets, dumbbell wide chest 10 times *3 sets, dumbbell flying bird 10 times *3 sets. 3 sets of 20 push-ups.

You can do more leaning exercises, such as plank trillage support, sit-ups, leaning open, hopping, burpees, guessing the height of the leg lift, mountaineering and running, all of which are very good.

Push-ups, sit-ups. This works the muscles of our chest, making the muscles of our chest fuller and the lines smoother.