There are many methods of physical exercise, which can be carried out according to your own preferences. Many people don't know what method to choose when exercising. If they want to have a healthy body, running, playing badminton and skipping rope are all good choices, which have a good effect on improving all aspects of their bodies. Dumbbell exercise chest muscles is also a good choice.
Chapter 1: How to Exercise Chest Muscle with Dumbbells Many men want to have their own enviable chest muscles, so it is the best choice to exercise chest muscles with dumbbells. It is very helpful to improve all aspects of men's health and is a good choice.
Dumbbell exercises chest muscles:
Dumbbell exercises chest muscles 1: sit-ups.
Lie on your back on the bench, put the barbell above the nipple at the same time, lift the barbell vertically until your arms are completely straight and your chest muscles are completely contracted, and stand still for one second, then slowly fall with the step of inhaling when lifting and exhaling when falling.
Fitness suggestion: Be careful not to push too hard, you can gradually increase the intensity, and exercise carefully to avoid neck sprain.
The second method of dumbbell exercise for chest muscles: pulling upward and horizontally.
Lie flat on the bench, raise your head 30-45 degrees, put the barbell on your chest with both hands, lift the barbell vertically until your arms are completely straight, rest for a second, and slowly fall back to your original position.
Method 3 of dumbbell exercise for chest muscles: lift obliquely downward and horizontally.
Lie on the bench with your head down and put the barbell on your chest with your hands. Lift the barbell vertically slowly until your arms are completely straight, rest for a second, and slowly fall back to the original position.
Through the above introduction, I also have a good understanding of the method of dumbbell training chest muscles. When choosing this method, you can follow the above actions, but it should be noted that for beginners, when choosing this exercise method, it should be appropriate, otherwise it will make the body unbearable. Pay attention to this.
Chapter 2: The method of dumbbell training pectoralis major muscles There are many ways for men to practice pectoralis major muscles, and everyone will have their own favorite methods, but dumbbell is one of the most suitable equipment for chest training. Of course, it is not that the effect of barbell chest training is not as good as dumbbell, dumbbell and barbell chest training, and the effect is different, depending on personal preferences. Personally, I choose dumbbells for most chest training.
Reasons for choosing dumbbells to practice chest
Dumbbell bench press can stimulate the muscles of pectoralis major better and deeper, and it is more flexible, and the sculpture of muscle contours and lines is clearer; Especially for people who have just come into contact with fitness for a long time, it is more appropriate to choose dumbbells, because dumbbells can narrow the strength gap between your arms and make your strength develop more evenly.
Dumbbell bench press
Action process:
Push-ups, elbow adduction, elbow pinching and chest pinching. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't just sit on the support point of the shoulder joint, because this will make the bones support the weight of the dumbbell (this situation that the bones support the weight instead of the muscles supports the weight is called "locking"), which will make the chest muscles relax and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Say it again.
Men still have to practice their chests with dumbbells.
Key points:
Inhale when lifting to avoid hypoxia; Exhale when lowering, lower as much as possible and stretch muscles. Don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous. 8- 10 group, do 5-8 groups.
I suggest:
Practicing pectoralis major muscle is not a single action to achieve bodybuilding effect, but also other actions, such as barbell chest pushing, push-ups, rope chest clamping and so on.
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