What sports equipment to buy to exercise the pectoral muscles and arm muscles?

Dumbbells and barbells.

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.

Biceps workout 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.

Do push-ups (put your feet high so that your body is at 45 degrees, and do it slowly and in place) or face forward, prop your hands behind your back on a chair or sofa, and lay your feet flat on the chair to do arm bends; Bench press with dumbbells (either heavy or barbell) can be an effective way to train the pectoralis major. The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids. Hold the dumbbells with one hand (tighter), sit, bend over, and put the arm holding the dumbbells on the inner thigh to do arm curl and stretch, repeatedly, you can effectively train the forearm muscles.

Biceps main pull, 1, you can use the big arm to do dumbbell flexion and stretch, don't put it to the end when stretching, so that the biceps are always forced, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretch to bend is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells. 2. Do pull-ups on the single carry. The triceps is the main push, 1. Push-ups; 2. Bench press, 3. Do arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension at the back of the neck.

The deltoid muscle is divided into three bundles: anterior, middle, and posterior. You can do push-ups and bench presses in the front toe; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly. Each group is done to the limit.

Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow. Scientific fitness will have perfect muscles. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）

The easiest thing is to do push-ups, do them in groups, 30-50 or even more per set, choose a certain time of day, generally do 3-5 sets as much as possible. Secondly, you can also buy a few dumbbells and exercise your pectoral muscles by doing flying birds, which has the best effect, and at the same time you can train your biceps and triceps while training your pectoral muscles.

You don't have to buy things, in fact, some things in life can also be used to find 2 stools or find parallel bars (strong, high above the waist) to support the two things, the body constantly supports itself in between, so that you can train the chest muscles, arm muscles and deltoid muscles, etc. In fact, a good body cannot be bought with money, and many things that can be exercised do not need money to buy (my opinion is not professional for reference only).

To train abdominal muscles, it is recommended that you buy an abdominal wheel machine, or you can exercise abdominal muscles with bare hands, and the combination of the two will have a better effect;

It is recommended that you buy dumbbells to train your pectoral muscles, which is more convenient to exercise at home, and you can use dumbbells of about 30kg, the kind of electroplating.

The main machines in the gym for chest training are:

Barbell bench press, which is also the most important way to train the pectoral muscles, can not only exercise the pectoralis major muscle, but also to a certain extent to practice the anterior deltoid and triceps, it can be seen that it is a compound action. You can also do it with a smith machine, which is a bit safer than a free bench press. Technique movements can be divided into three basic postures: plank, up, and down, depending on the angle.

Dumbbells, using it to do flying birds and presses, these two movements are also very good, and it and barbells can even exercise some balance ability. One of the flying bird movements can effectively train the pectoral muscles in isolation.

When I was a private trainer in Northeast China, some people called it a "butterfly chest clamp". It is also very good for portraying the edge line of the chest. You can also call this a flying bird.

Tension device, or call it "gantry", "multi-function trainer", "bird trainer", etc. This is one of the signature machines in the gym. As you can see from the name, it is a comprehensive instrument that can be practiced to almost any part of the chest, shoulders, back, etc.

Depending on the posture and angle, the technique can include standing, leaning forward, or lying on the back with the chest clamped.

Parallel bars, with which we can do the arm flexion. There are many people who do this movement, and the specific method is to stand in the middle of these two bars, then grasp it steadily, support the body in the air on the parallel bars, maintain a certain height, then bend the elbow joint of the arm, lower the body, the lower the better, and finally straighten the arm to bring the body back to the original position. The more you lean forward, the more you work on your chest, and if you stand more upright and vertical, the more you work on your triceps.

So a lot of people will cross their legs behind their hips to help them move their center of gravity forward.

There are others, such as the tension machine, in addition to the chest clamp, you can also do rope pulldown to develop the serratus anterior muscle of the thoracic cavity, but the main thing is to do it through the above. I used to be a personal trainer at a health club, so if there's anything you don't understand, you can keep asking me.

The simplest is push-ups

Then there are dumbbells. Use dumbbells to do flying birds and bench presses, which is very useful.

The flexion arm brace of the parallel bars. Giant workouts.

If you can, it's better to go to the gym, because the conditions there are very good for anger and the comprehensiveness of the muscle connection.

If you don't have the conditions to go to the gym and don't have dumbbell barbells, you can find a place with parallel bars to do parallel bars arm flexion and extension, this movement can be said to be the most effective and effective exercise chest muscle action for newcomers who have just practiced, but remember that the movement must be standard, each group must do basic effort, and then do 3-4 sets.

If you have nothing to do at home, I can do push-ups, which I think is a good movement for chest training.

Barbells, combination gyms, dumbbells, tension machines, parallel bars.

Barbell Bench Press] Upper incline bench press (head high and hip low) strengthens the upper part, downward incline bench press (hip high and head low) strengthens the lower part, narrow grip bench press strengthens the middle seam, and wide grip bench press strengthens the outer edge.

Lift quickly (explosive) with inhalation; Restore slowly (control) with exhalation.

The best time to exercise is between 4 p.m. and 6 p.m., with no more than 45 minutes of cumulative time (including breaks between sets) for each exercise.

Practice only one movement at a time (up to two for each part to avoid fatigue).

Other methods are:

pulley cross chest];

Tension device supine chest expansion];

dumbbell supine flying bird];

Parallel bars arm flexion and extension];

Push-ups]. Except for breathing, the other points are the same as above.

For chest expansion exercises, inhale the chest expansion.

Today I will introduce to you a fitness equipment that exercises pectoral muscles, and it is very easy to exercise pectoral muscles.

The simplest equipment is dumbbells, and if you want to be professional, you can use a barbell for bench press.

Cooperate with push-ups, parallel bars.

The best and easiest is the dumbbell – the rest of the equipment is just an auxiliary role.

Barbell (plank, incline, incline) bench press.

Dumbbells (flat, obliquely up, diagonally down) birds.

A combination of both. Official website standard answer Ariki has !!

Working on your abdominal muscles means that you buy an abdominal engine where you can work your abdominal muscles with your bare hands. A combination of the two would be better. You can start with a torn abdominal muscle to strengthen the segments.

In two to three months, you will see results. Except for the first time, you have to control your diet, eat less fat and fat, eat more protein, chicken, beef, etc. Fish also includes carbohydrates:

Banana. It is recommended that you can buy dumbbells to exercise your pectoral muscles, it is more convenient to exercise at home, and dumbbells of about 30 pounds can be, the kind of electroplated. Buy it back to do some dumbbells, flying birds and other training, of course, you can also join the push to carry out. The training of the pectoral muscles will be more effective.

A tension device is indispensable to exercise the pectoral muscles. In addition, arm strength devices can also be used, but there is a certain degree of danger, and the equipment itself is not as durable as tension devices.

A stool can do basic sit-ups. There are also fitness balls, fitness ball crunches: Lie flat on the fitness ball with your feet flat on the ground, your hands on the sides of your head, and your arms open.

Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more. If you increase the difficulty, you can do it with your feet together.

After the equipment is available, the most important thing is to exercise scientifically and persistently.

As long as the method is correct and consistent fitness, dumbbells with multiple weights are sufficient. You can add some dumbbell stools, barbells or something.

A pair of dumbbells. , plus barbells,. Plus a supine stool. It is enough to have a barbell rack

**The fastest is the treadmill The fastest way to exercise muscles is dumbbells to make birds.