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Anonymous users2024-02-08The medial pectoral muscles can be exercised using dumbbell birds. Planes and inclined dumbbells are the best exercises for developing the lateral pectoral muscles. The width and thickness of the lateral pectoral muscles are very important for the entire pectoral muscle.
In order to get the best workout results, the dumbbells should be lowered as low as possible so that the muscles can be fully stretched. At the highest point, don't keep the dumbbells together, because when the dumbbells are at the highest point, they don't provide effective resistance to the pectoral muscles. For best results and safety, it is recommended that you complete the dumbbell bird exercise in a slow manner.
Do 3 sets, each set using the maximum weight to do 6 to 8 reps.
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Anonymous users2024-02-07The skills of pectoral muscle strength are shared, and you will be taught how to use barbells to exercise the pectoralis major muscles and create full pectoral muscles.
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Anonymous users2024-02-06If you need it, leave an email address and send it to you.
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Anonymous users2024-02-05Dumbbell bench press Flying Bird Dumbbell lowering is aimed at aligning the collarbone, and the upper chest and waist should be arched.
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Anonymous users2024-02-04I've been working out for more than a year, and I've never used an arm strength bar with dumbbells and barbells, so it's best to go to the gym, but now I feel that I can achieve very good results by not going to the gym and making good use of what is around you or even with my bare hands.
There is obviously a big difference between dumbbells and arm strength bars, for example, when dumbbells do bench presses, the strength is the maximum in the horizontal position, the apex and the bottom are the smallest, while the arm strength bar is compressed to the middle and the force is the largest. Therefore, I personally feel that dumbbells can be used to start regular bench presses, practice fast, divided into upper, middle and lower inclined bench presses, about 5 groups of each movement (depending on personal level); The arm strength bar is very good for chest clamping, that is, to practice the middle seam of the chest, and place it at the end of the chest. Of course, dumbbells can also be used as bird chests, but when the highest position is contracted at the peak, there is no arm strength bar.
The most important thing is to experience it yourself, concentrate your mind, what kind of feeling it brings to that part of your muscles during the exercise of the instrument (how much intensity, where the strength is concentrated, etc.) This is the most important thing, learn to concentrate on the mind to experience every action, each instrument, you will know how to practice by yourself when you get any instrument in the future, and there is no problem with your bare hands! (Push-ups are very good, various variant push-ups are very good, and the parts of the exercise are also different, so you can experience more).
I hope you are satisfied and have time to communicate more!
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Anonymous users2024-02-03Pectoral exercises are mainly z-preparation activities, practice push-ups, stick to ten sets, each set of 50 reps is best. Supine exercises to do chest expansion exercises, weight-bearing dumbbells to do chest expansion will produce strong resistance, improve the strength of the chest muscles, increase the volume of muscle tissue, and produce a feeling of strength and beauty.
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Anonymous users2024-02-02Small birds fly best.
The weight should be in place.
Pull-ups mainly exercise the palms facing their own grip mainly exercise the biceps, "Narrow Sleep" is narrower than the shoulders, with dorsal muscles, the back of the hand is wider than the shoulders, the main latissimus dorsi, biceps, squatting up to train the thigh muscles. Push-ups wide distance exercise triceps, pectorals, shoulder muscles, narrow push-ups "The distance between the hands is 30 cm, the main training of pectorals, triceps, shoulders, exercise is divided into 2 days, the first day of push-ups 4-8 groups, wide distance narrow distance, do 3-4 groups each, 8-12 per group, 2 minutes of rest between sets, squat up a group of 25, do 4 sets, rest 2 minutes between sets, the next day pull-ups, 4-8 sets, palms and backs of the hands facing yourself, do 3-4 sets each, 6-10 pieces each, 90 seconds of rest between sets, Squat up 4 sets of 25 each If it feels difficult at first, you can do fewer sets and reps, and then do more sets and reps when your strength increases. Eat more foods high in carbohydrates after each workout, such as rice, oatmeal, bread, and eat more fruits and vegetables after 30 minutes of workout, and the muscle gain ratio will be accelerated!
Eat more foods that contain calories and protein, eat 4 eggs a day, drink two glasses of milk, eat chocolate, increase sleep time, just stick to the same workout you used to, and I wish you success!!
1.Get Sleep Sleep is an important way to eliminate fatigue, and middle school students should get 8 hours of sleep a day. If you arrange training and tests with a relatively large amount of exercise in the month before the physical education exam, the sleep time should be appropriately extended, and attention should be paid to creating a quiet and well-ventilated sleeping environment. >>>More
The most scientific way to exercise, in fact, I think that if you have the conditions, you should go to the gym and hire a personal trainerIn fact, it doesn't take much to ask for a personal trainer, because they don't just serve you alone, they serve multiple people, as the so-called professional specialization, personal trainers can be very good according to the actual situation of our body, to help us tailor the exercise program, of course, in many cases we don't want to spend this money, because we just want to use some of our spare time to achieve perfect fitness results, so I based on my own experience, for you to summarize a few points of fitness precautions, to share with you, Hope this helps: >>>More
1.Arms: (1) Sit at the table, hold the lower edge of the table with both hands, the upper arm and forearm at a 90-degree angle, as if to hold up the table, the biceps are extremely tense, hold this static position for 8 10 seconds or a little longer, and then relax. >>>More