If a man can't practice chest muscle shaping, then everything is useless. Therefore, men's shaping training should first pay attention to the growth and shaping of pectoral muscles. Only by practicing the pectoral muscles, what about the pectoral muscles? Radiation circle? The combination of abdominal muscles and full shoulders will really bring out the sexiest muscle beauty. At present, many bodybuilders only pay attention to the muscle enhancement training of chest muscles, lacking the shaping of chest muscles. Finally, the chest muscles are not beautiful except the big ones. We should not only pay attention to strength and muscle training, but also pay attention to key modification and shaping training.
For example, the training of the upper and lower edges of the pectoral muscle and the middle seam of the pectoral muscle is very important in the shaping training of the pectoral muscle. Whether your chest muscles are beautiful or not depends on the lines you draw on the edges and seams of your chest muscles.
Only when the edges and seams of the pectoral muscles are well trained will the pectoral muscles look beautiful. Of course, if you want to make your whole body look good after practicing your chest muscles, it is also important to coordinate the muscles of your back and chest muscles. Therefore, this group of chest and back joint training exercises compiled for everyone today can not only achieve the effect of strengthening the chest muscles and shaping, but also achieve the effect of strengthening the back, making the proportion of front and rear muscles more harmonious and beautiful, and achieving the effect of shaping the upper body as a whole.
The following ***9 chest and back training movements, each movement should be done in 3 groups during training, and each group should not do 10- 12 times. Each group needs to rest for 60 seconds after completion, and each movement needs to rest 120 seconds.
The action is barbell bench press. This action is mainly aimed at the muscle strengthening training of pectoralis major. If you are in the period of muscle strengthening, you should arrange this kind of action more, which can effectively stimulate the growth of pectoralis major.
Action 2, rowing with a rope, this action is a compound action, which can train the side of the back and chest muscles at the same time. This is a perfect compound muscle building and shaping action. If you want to gain muscle, you can use heavy training. If you want to do shaping training, you can use light weight training.
Action 3, the rope is caught in the middle of the chest. This action is a perfect action to strengthen the seam of the chest muscle, which can effectively help strengthen the seam of the chest muscle and has a good shaping effect on the whole chest muscle.
Action 4, T-bar rowing, this action has a strong effect on the muscle gain of the back, especially on the latissimus dorsi, so you can add this action more when you gain muscle on the back.
Action 5, dumbbell upturned bench press, this action is mainly to strengthen the upper part of pectoralis major in the back. If the upper part of the chest muscle is not plump enough, you can use heavy weight for muscle training. If you want to shape the upper edge of the pectoral muscle, you can use medium weight.
Action 6, the rope clamps the chest at the low position. This action is mainly aimed at the intensive training of the middle seam and the edge of the pectoral muscle. The edge of the seam in the pectoral muscle lacks the aesthetic feeling of lines. In training, we need to carry out more chest-clamping training at high, middle and low levels, which is a very classic muscle-building training action.
Action 7, V-handle pull-down training, this action is a compound training action, which can be strengthened to the back and upper part of pectoralis major, which is very important to improve the aesthetic feeling of chest and back coordination.
Action 8, the upper oblique rope clamps the pectoral muscle.
Action 9, pull-ups, a very classic action in fitness and shaping training, can directly strengthen the chest, shoulders, back, arms and abdomen. The whole upper body can be trained, and you can learn more pull-ups to help you shape a more perfect body.