How to train pectoral muscles Do you need a stone lock

Chest 1Flat bench press: mainly exercises the thickness of the pectoralis major muscle and the chest groove.

The upward and downward pushes are in an arc, allowing the pectoralis major muscle to be fully contracted and fully extended. 2.Incline Press:

Mainly train the pectoral muscles. Movement: The essentials of the movement are the same as the bench press, the difference is that the bench surface is adjusted to a 30 40 degree inclination, and the bench is done by reclining on it.

3.Lying flat birds: mainly practice the middle groove of the chest.

Action: On the bench, hold the dumbbells in both hands, palms facing each other, the arms are naturally stretched above the chest, the arms slightly bend the elbows to the sides and arc down the dumbbells to the lowest point, the pectoral muscles are fully extended, and the pectoral muscles are contracted to lift the arms in an arc to restore. 4.

Supine straight arm pull-up: the best movement to expand the ribcage and train the pectoralis major and serratus anterior muscles. Action:

Lie on the shoulder on the horizontal bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, slowly lower the dumbbell behind the head (feel the pectoral muscles and chest stretch) with the shoulder as the axis, and then lift the dumbbell to restore when it reaches the limit. Note: To prevent injury, the speed of the decentralization process should not be too fast.

No, no, hehe, sit on the chair, grab both sides of the chair with both hands, straighten your legs, keep your feet tight, try not to move your upper body, and then bend your knees and lift your legs, and you will feel that your abdominal muscles are tense. Push-ups are done on a chair (three chairs) with the chest lower than the surface of the chair, so that the muscles of the chest will be more contoured and the squares will be more obvious. 10 times as a group, 3 sets of bases.

Generally, 3 bases are sufficient. Don't be too fast at the beginning, and keep your movements in order. Practice like this, and you'll find that everything is different.

This is followed by aerobic exercise. This is done to gain muscle and lose fat, and it is best to exercise every other day, and you can do aerobic exercise alone the next day. The diet is based on chicken and beef, drink more soy milk, and add bananas, which are vitamin-rich, very nutritious, and very good fruits, because muscles are not cultivated by training.

However, during the rest time after the workout, the muscle cells begin to enter a cycle of repair and development, if in this process, with the help of these food nutrients, the muscles will fully grow and thrive, and when you do weight training the next day, you will also feel that your muscles are very strong. It would be even better if it could be combined with a good night's sleep to allow your muscle cells to be well repaired and developed.

The first, which does not require instruments: hold your hands against your forehead, bow your head, and use both hands to fight against your head; Place your fingers behind your head with your fingers crossed, tilt your head back and fight your head with both hands. The left hand (right hand) is pressed against the left side of the head (right side), the head is trying to fall to the left (right), and the left hand (right hand) is forcefully resisting it.

Second, use dumbbell plates: lie on your back on the bench, stick your shoulders out of the bench surface, place the dumbbell plates on your forehead, hold them with your hands, try to close your jaw to your chest, and lift your head; Lie prone on the bench with your head poking out of the bench, place the dumbbell piece behind your head, hold it with your hands, and tilt your head back.

The third is to use a special neck training hat: hang dumbbell pieces on the bottom, adopt a half-squat or sitting position, lean forward slightly, and tilt your head back.

Fourth, use a tension device: use a piece of cloth tape, both ends together, tie to the tension device, and the other end of the tension device is fixed at the same height as the head. Put the cloth strap on your head, adopt different directions, and move your head forward, backward, left, right, and left. For example, standing facing the tensioner with the head tilted back.

Pay attention not to put too much load on the neck during the exercise to avoid cervical spine injury. It is advisable to use low-load and multi-repitude exercises.

Why do you want to train the sternocleidomastoid muscle? It's the muscles that connect the mastoid processes of each skull of the sternum, so you don't usually practice it, right? There are two sternocleidomastoid muscles.

They are located on both sides of the neck. All you have to do is rotate your head left and right. However, after turning one side, hold it for a while and then turn the other side.