What changes do you have in your pectoral muscles when you do flying birds for an hour every day?

The pectoral muscles, which are large clusters, will disappear.

1. Flat bench press, which can be exercised to the pectoral muscles.

2. Bench press on the incline, exercise the pectoralis major muscle, the upper part, near the clavicle.

3. Bench press on the downward incline, pectoralis major muscle, the lower part, that is, the part that the landlord said. There is another one, which is very tiring, that is, parallel bars, wide distance, cross-legged, waist 45 degrees, doing push-ups, exercising the lower side of the pectoral muscles, and the effect is remarkable.

4. Flat dumbbell birds, can be exercised, the lateral side of the pectoralis major muscle, so that the pectoralis major muscle, and the shoulder, are not separated, connected.

5. Standing, leaning forward, one-arm dumbbells, bending the arm to "squeeze" inside, you can exercise the "middle seam" between the pectoralis major muscles.

These movements, it is enough, in March you can put the pectoralis major muscles, exercised, "like a woman", wearing thin clothes, clearly visible, bulging.

Pay attention to the combination of work and rest, you can't eat fat in one bite, it is best to do 3---4 sets of flying birds every day 12-15 times per group After doing a group of rests for a minute, and then push the chest It is also 3---4 groups So that there will be obvious results if you stick to it for a month Don't be impatient Take your time.

If you want obvious results, you don't just rely on the bird, the bird is just the shaping of the pectoral muscles, the flat lying, the upward incline, the downward oblique push, to do the position, and finally do the bird, this is the whole process of training the pectoral muscles. Asuka tightens the pectoral muscles to the middle to achieve a triangular effect.

It works after about a week.

Don't do it every day because it's bad for your health.

Do flying birds for an hour every day, and your pectoral muscles may turn into bird breasts.

In fact, push-ups are the best to exercise the pectoral muscles and back muscles together.

Exercising the pectoral muscles and flying birds can be better exercised after the dumbbell lying press.

Dumbbell Flying Bird Action Process:

Starting position: Lie down on a narrow bench with your feet on the ground steadily, keep your shoulders moving freely, hold dumbbells and stretch your arms upward, and keep your arms slightly bent.

Inhale, spread your arms and slide down smoothly so that your elbows are shoulder-high.

Exhale and press the dumbbells to the starting position to find a feeling of hugging the bucket.

Precautions: During the movement, the mind focuses on the process of exerting force on the chest.

The whole process of movement should be smooth and maintain control of the dumbbells.

The weight should not be too large during the exercise.

The weight of the dumbbell is important, and it is important to ensure that the movements are coordinated and uniform. Don't let one side be standard and the other side is very deformed, which will affect the asymmetrical development of the pectoral muscles on both sides.

Big Flying Bird is also a tension device clamping the chest.