What sports equipment are suitable for boys to exercise their chest muscles? We must do enough warm-up exercises before strenuous exercise. Pay attention to replenish water during exercise. It is said that life lies in exercise. Let me show you the benefits of sports equipment suitable for boys to exercise their chest muscles.
What sports equipment are suitable for boys to exercise their chest muscles?
Barbell-pectoral muscle thickness
In order to increase muscle mass, barbell exercise is the most important and basic exercise. Senior coach Li suggested to the coach that beginners should put barbell practice as the first step. Because the action range of barbell practice is relatively small, it is necessary to stimulate the whole chest muscle from different angles (up and down) with different grip distances. A relatively simple and safe exercise method is flat barbell bench press, which can effectively exercise the whole chest and increase the thickness. First lie flat on the bench, with your feet touching the ground naturally, and then adjust the front and back position of your body so that your eyes are directly below the barbell on the bench. The grip distance is slightly wider than the shoulder. Remove the barbell from the bench press and slowly lower the barbell until the upper arm is parallel to the ground. Repeat this exercise for three or four groups, each group is about 12- 15 times, depending on the individual's physical condition. After proficiency, you can do barbell bench press, focusing on chest muscles, and the operation difficulty is slightly enhanced.
Dumbbell-pectoral muscle width
Dumbbell exercises need more balance and coordination ability to control weight than barbell exercises, with a larger range of movements, which can fully stretch muscles and develop a broad mind. There are two common training movements, flat dumbbell bench press and flat dumbbell flying bird. The former is lying flat on the training stool with dumbbells in each hand. Straighten your arms, lift the dumbbell with palms facing each other, slowly lower the dumbbell until the upper arm is parallel to the ground, then push the dumbbell back to the starting position, and so on. The so-called dumbbell bird is lying flat on the training stool, holding the dumbbell with both hands facing each other, arms open, and slowly lowering the dumbbell to the sides of the body along the arc trajectory until the upper arm is parallel to the ground, and then returning to the original appearance. Both groups of movements should pay attention to the process of pushing up to ensure that the dumbbell is pushed vertically and not skewed. Remind the coach that it is best for beginners to ask someone to protect them to avoid muscle damage when the movements are uncoordinated. Another advantage of dumbbell exercise is that it can be done anytime and anywhere. Suggest to the coach that you can practice in front of the mirror at home, and you can correct your movements while enjoying the sports results.
What sports equipment are suitable for boys to exercise their chest muscles?
Barbell bench press trainer is also the most important method to train pectoral muscles at present. It can not only train pectoralis major, but also train deltoid toe and triceps brachii to some extent, so it can be seen that it is a compound action. You can also do it with Smith machine, which is safer than free bench press. Technical movements can be divided into three basic postures: flat, up and down.
Dumbbells are also good for flying birds and push-ups, and they can even exercise some balance with barbells. Among them, the bird's movements can effectively isolate and train the chest muscles.
Chest clip, when I was a private tutor in the northeast, some people called it "butterfly chest clip". It also depicts the border lines of the chest well. You can also call this action a musical bird.
Stretcher, or "gantry", "multifunctional trainer", "bird trainer" and so on. This is one of the landmark facilities of the gym. As can be seen from the name, it is a comprehensive instrument, which can practice almost any part of the chest, shoulders and back. According to different postures and angles, technical movements can include standing posture, leaning forward or lying on your back to clamp your chest.
Parallel bars, with which we can bend our arms. There are many people doing this action. The specific method is to stand between these two bars first, then hold them firmly, and support your body on the parallel bars to maintain a certain height, then bend the elbow joint of your arm and lower your body as low as possible, and finally straighten your arm to return your body to its original position. The more you lean forward, the more you can exercise your chest. If you stand upright, the more you can exercise your triceps. So many people cross their legs behind their hips to help them move forward.
What sports equipment are suitable for boys to exercise their chest muscles?
1, yoga mat
Yoga mat is the most basic fitness tool to exercise chest muscles. You can do various push-ups on the yoga mat, such as chest-expanding push-ups, shoulder-clamping push-ups, cross-knee push-ups, etc., which can exercise the chest muscles well.
Step 2 push-ups
Push-up rack is a kind of fitness equipment to assist push-ups. By increasing the difficulty of push-ups, we can deepen the stimulation of chest muscles and achieve better chest muscle exercise effect.
3. Fitness ball
You can use the fitness ball to do oblique push-ups, put your feet on the fitness ball and do push-ups with your hands, which can exercise your chest muscles well.
4. parallel bars
Using parallel bars to support parallel bars requires upper body muscles and core muscles to stabilize the body, which can stimulate chest muscles and triceps at the same time. Especially when the body leans forward and the elbow is 45 degrees outward, it has a stronger stimulating effect on the chest muscles.
5. Dumbbells
Practice chest muscles with dumbbells, do dumbbell flying birds, dumbbell bench press and other actions, you can exercise chest muscles. Moreover, compared with barbells, dumbbells need more balance and coordination ability to control weight, and the movement range is also relatively large, which can fully stretch muscles and increase the width of chest muscles.
6.barbell
Using barbell to do Smith bench press, flat barbell bench press, upper inclined barbell grip push, lower inclined barbell grip push and other actions can stimulate pectoralis major well and have a good effect on exercising pectoralis major.
7. Butterfly machine
The butterfly swimming machine has a good effect on practicing the separation degree of chest muscles. When exercising, the back is close to the back of the butterfly machine, and when exerting force, use the elbow to exert force. When using butterfly swimming machine to exercise, 95% of the effect is on pectoralis major, which has a good effect on pectoralis major exercise.
8. stretcher
When using the tensioners, you can also fix one end of the two tensioners at a high place, hold the other end with both hands, and slowly and forcefully stretch to the middle to exercise the chest muscles.
9. Rally rope
In the practice of tension rope, you can use tension rope to do pre-station push-up, tension rope cross-practice, weight-bearing push-ups, push-ups and other exercises, which can exercise pectoralis major muscles well.