The pectoral muscles are one big and one small, how to train them to be symmetrical?

If the difference in size between the two sides is very small, you can practice both sides together, but to fully mobilize the neurons on the small side, it is actually very simple, just focus on that side, and the easiest way is to stare at the small side when practicing. ‍‍

In a word, it's still not enough to practice, don't think about it now, just practice hard, if it's particularly obvious on any side, after the practice, then for training, practice and find that those small places are slowly filled, and the big places are still so big, and slowly he will be symmetrical.

I've also had this situation, I choose to do push-ups, dumbbell one-arm curls or dumbbell two-arm curls, which must be left hand first instead of right hand, dumbbell alternate curl is recommended to give priority to the weak side, and the same is true for leg training.

Everyone's left and right pectoral muscles are different, so it is recommended to adjust the posture of the smaller side to ensure that it is in place every time. ‍‍

If the pectoral muscles are not aligned, you can do unilateral exercises to correct them, and if you bench press, you should actually have dumbbells better, and the long stroke is safe.

Anyone who studied biology in junior high school knows that there cannot be two identical leaves in the world, and the same is true for the human body, and it is normal for the left and right muscles to be more or less asymmetrical.

5 Just like the calf is thick and thin, the pectoral muscles are large and small, which will seriously affect the appearance and even affect the overall body shape.

Symmetrical muscles are not only beautiful, but importantly, they improve the body's ability to exercise and prevent injuries. If you think of the muscles as the service bands that connect the bones, the developed muscles are the thicker bands with greater tension. Underdeveloped is a relatively thin rubber band with less tension.

If the strength and volume of the left and right pectoral muscles are different, the position of the bones on the left and right sides will be different. The consequences of this are obvious, and the bones of the body will be out of balance during subsequent exercises, increasing the chance of sports injuries.

The pectoral muscles are large and small, one is strong and one is weak, which will affect the exercise of other muscles, after all, the strength of the chest muscles will be used when exercising such as latissimus dorsi and arm muscles.

6. Strive to maintain the correct posture every time you practice, which can not only obtain good training results, but also avoid injury, but also avoid asymmetry of chest muscles.

If you find that the volume and strength of your left and right pectoral muscles are different, or if you find that the muscles on one side of your body are already larger, you should adjust the exercise method in time, such as the load on the pectoral muscles on both sides is slightly different in each exercise, and the right muscle is larger, you can exercise the left muscle more.

If you are accustomed to using the right hand, you may wish to learn to be left-handed, so that the left muscle that is not commonly used can also participate in daily exercise or training, which can not only exercise the flexibility and coordination of the body, but also enhance the innervation ability and avoid the phenomenon of asymmetry of the pectoral muscles in advance.

In the process of exercising your pectoral muscles, you should often examine your muscles in the mirror, and at the same time, you can also find friends to help you put forward their opinions, and you can adjust them in time to avoid serious asymmetry.

1. Bench press is the most effective trick for practicing chest muscles, remember to do what you can. When pushing the barbell, pay attention to the stability of the joints, and when lowering down, the bar body should be about centimeters away from the chest, and the pushing action should be coherent, and do not stop.

2. Adjust the stool to an angle of about 40 degrees, tighten the shoulders and arms inward, straighten the arms upwards, and stick the tails of the dumbbells together for about 4 seconds. Then bend your arms down until the dumbbells and chest are on a level line, then lift the dumbbells, taking care to balance your left and right arms.

3. Hold the instrument tightly with both hands, lean back slightly, and pay attention to the forward pressure of the chest when pulling down the handle.

Fourth, bending over rowing is not a rowing machine, or a dumbbell. Place one palm and one knee on the stool, face forward, back straight, hold the dumbbell in the other hand, slowly pull it to your waist, hold for 2 seconds, and then slowly lower it.

5. Lie on the mat with weights on your abdomen, bend your legs, hold dumbbells in both hands and place them on your chest, and your head off the ground. Then naturally lift your head and shoulders so that your arms are just off the ground. To avoid too much tension in your neck muscles, you can breathe through your nose with your tongue against your palate.

Food & Drink Menu. If you're worried that you won't grow meat no matter how much you eat, first make sure that you eat carbohydrates, pasta is the most effective, and in addition, high-protein foods, vegetables and fruits are all indispensable.

First, drink milk and eat more carbohydrates for breakfast; Second, eat more lean meat, and fatty meat can be avoided; Third, don't choose too greasy snacks, such as French fries, fried chicken, etc., and orange juice is better than coffee; Fourth, eat more vegetables, which are lighter in taste and more conducive to eating more and growing meat; Fifth, you can eat some healthy snacks, such as peanuts, toffee, potato chips, and some juice after drinking beer is a good idea.

Bench press position. Hold the dumbbell in your right hand and do the bench press with your left hand. Look in the mirror.

Practice one day at a time. Don't wait for it to become big on the right and small on the left. Just keep practicing.

Do a few bench presses with your left hand each time you exercise. Otherwise, over time, the left pectoral muscle will degenerate, and it will become a body shape with a large right and a small left.

Continue doing push-ups with one left hand for a while.

In normal times, you can do more strength training for the chest muscles and eat more high-nutrient foods.

You can do supine birds, keep your elbows slightly bent at a fixed angle, and lower them to the dorsal plane. There is also the Smith bench press, which is done with your feet relaxed and your back flat on the bench.

Usually, you can practice more sit-ups, supine knee bending, supine straight legs, sideways support, air pedaling, stick push-ups, platform abdominal legs, push-ups and other movements.

Push-up essentials: Stretch your arms straight on the floor, fingers forward, and your arms shoulder-width apart or slightly wider than shoulder-width apart. Keep your legs together and straight, your toes on the ground.

The body is vertical, in a straight line from head to toe. The hips and waist can neither arch nor collapse. Then bend your arms, lower your body to parallel to the ground, then straighten your arms, support your body, tense your pectoralis major muscles, stop for a while, and then bend your arms and do it again.

Inhale as you prop up and exhale as you descend.

The straight arm support should start with the vertical line of the shoulder in front of the palm support surface, so that the pectoralis major muscle can be fully exercised. When the body is descending, no other part of the body should touch the ground except for the hands and toes. When the body is lowered and propped up, the movement should be smooth, and the movement should always be in a straight line from head to toe.

Slumping is only allowed during the last or second push-ups (i.e., in case of exhaustion), and the upper arms should be close to the side of the body during push-ups.

To improve the effectiveness of the exercise, you can put weight on your shoulders or increase the difficulty by raising the position of your feet, such as resting on a stool or step. The distance between the two hands on the ground can be wide or narrow. Beginners with less physical strength can be lifted up when their body is halfway down, or they can reduce the difficulty by raising the position of their hands (hand props or steps).

In addition to exercising the pectoralis major muscle, push-ups can also exercise the serratus anterior, deltoid anterior, triceps brachii and forearm muscles, as well as the rectus abdominis, internal oblique muscle, external oblique muscle, iliopsoas muscle, quadriceps and triceps calf.