1 Push-ups-put your hands on a bench 50-70cm high. The body performance drops to chest and hands parallel, and then it is lifted hard. This exercise is mainly to practice the lower part of the chest muscle.
The parallel bars are curved, but the main point of action is: before watching, lean forward, and the big arm and the small arm form a 90-degree angle, and don't go down to the end.
3 is to push down the ramp, but generally there is no gym. The essentials are similar to ordinary bench press.
How to practice the lower edge of the chest muscle and how to shape the chest muscle. 30 points
As a sports student, I suggest that you can grasp the barbell with both hands inward, and only use the forearm to contract and release in the chest direction, so that the chest muscles can be trained faster, but if you want to practice with style, eat some protein powder, and Kangbite will practice more.
How to practice the lower edge of pectoral muscle
The height of the hand pad is to exercise the lower part of the chest muscle, but it is very difficult. Although effective, the number will increase accordingly. It is suggested that you can do standard push-ups. If you are tired, you can immediately find an expert to do push-ups and gradually strengthen the training of the lower part of the chest muscles. (Corresponding equipment, such as bench press)
The height of the foot pad is to exercise the upper part of the pectoral muscle. (corresponding to the equipment, such as upward inclined bench press)
If the landlord has parallel bars, it is recommended to bend and stretch your arms on the parallel bars. This action is quite big for the lower part of the chest muscle, and the effect is particularly good. The difficulty coefficient is relatively large. You can check the related videos on the Internet for specific actions, and just check the parallel bars and arm bending.
How to practice the lower edge of pectoral muscle?
1 Push-ups-put your hands on a bench 50-70cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle.
The parallel bars are curved, but the main point of action is: before watching, lean forward, and the big arm and the small arm form a 90-degree angle, and don't go down to the end.
3 is to push down the ramp, but generally there is no gym. The essentials are similar to ordinary bench press.
How to practice the upper edge, inner edge and lower edge of chest muscle with push-ups
First of all, the grip distance should be wide, that is, the distance between hands should be wider than the shoulder, and the last three movements should exercise the upper, middle and lower parts of the chest muscle respectively. 1 Supported by two small stools, two supported by hands on the ground, and three mats on the stools.
However, according to long-term fitness experience, it is difficult to exercise beautiful pectoral muscles only by hand push-ups. In order to effectively increase the chest muscles, you need to use weights such as dumbbells and barbells. If you are interested, you can introduce several actions, such as barbell push-ups, dumbbell push-ups, dumbbell tilt-ups, birds and so on. Do 4 groups for each movement, and do 12 times for each group to achieve exhaustion. According to this,
How to practice the diagram of the lower edge of pectoral muscle
To practice the lower edge of the pectoral muscles, you should use high-profile push-ups, that is, push-ups with high hands and low feet!
Different ways of push-ups have different parts:
General push-ups: mainly exercise the whole chest muscles. Push-ups with low hands and high feet: mainly exercise the upper edge of chest muscles.
Narrow hand push-ups: mainly exercise the inner side of the pectoral muscle, that is, the middle seam of the pectoral muscle.
Hands wide push-ups: mainly exercise the lateral abdomen of chest muscles.
Push-ups with high hands and low feet: mainly exercise the lower edge of pectoral muscles.
The correct way to do push-ups is: arms apart, slightly wider than shoulders; Foot tip support, control the trunk into a straight line with waist and abdomen strength; Then separate your elbows to both sides, slowly lower your body until your upper body is close to the ground, pause for a while, and then control the lowering; When the elbow is almost straight, perform the next action immediately. With the increase of strength, you can put your feet on the steps to improve the difficulty.
Because push-ups are self-weight as resistance and strength training, the intensity is not enough. Therefore, it is suggested that bodybuilders who are "practicing" should choose barbell bench press, parallel bars arm flexion and extension and other training actions with heavy load, and take push-ups as warm-up before training. In addition, it is suggested that girls do more push-ups, which is very helpful to shape the chest curve and remove the fat at the back of the upper arm. Women's strength is usually insufficient, so they can practice by landing on their knees, which can reduce the difficulty of movement.
How to practice the lower edge of pectoral muscle
Deep push-ups, hold the pectoralis major when you go down, and diamond push-ups are also ok!
How to practice the lower edge of the chest muscle?
First of all, the pectoral muscle is divided into three bundles: upper, middle and lower. The outer edge and lower edge you mentioned should be the middle and lower bundles of the pectoral muscle! In practice, you can exercise the lower edge by pushing and pulling back and forth at an angle of about 45 degrees.
As shown in the picture, it is to exercise the next two chest muscles!
A similar exercise method will do! For example, as shown in the following figure.
How to practice chest muscles along the outside?
Generally, downward inclined barbell bench press or downward inclined dumbbell bench press is adopted.
If you don't have any equipment, find a parallel bar to do it. It's good to bend and stretch your arms!
It seems that ordinary large-scale push-ups can also be practiced! You can search this online. If you practice at home, you'd better do push-ups. You can do it anywhere!
How to practice the middle seam of pectoral muscle and the lower edge of pectoral muscle?
When doing bird exercise, pay attention to forcibly contracting the pectoral muscles at the highest point, but don't let the dumbbells collide with each other. I like to turn my wrist a little during the whole exercise. At the lowest point, the palm should be slightly away from the head. When you lift the dumbbell up along the arc, turn your palm slowly so that it is slightly towards your head at the highest point. This will put more pressure on the inside of the chest muscles.