Type: On inclined dumbbell choose
How to drill give big chest muscle? Exercise place: Upside pectoralis major; Fitness clew: Dumbbell does not have horizontal bar to restrict namely than barbell advantage, pectoralis major of OK and sufficient drawing, those who notice not to want transfer to a lower level is too low, lest pull injury chest muscle. This exercise is put in front to do, because free weight needs beautiful very big energy. Inclined board angle control is spent in 30-45 between, the pressure of toe-int of pairs of point of view is too old deltoid is greater also, can affect the hair force of chest muscle. Practice group of number: 3~5 group, every groups of 8~12.
The 5th type: Inclined dumbbell lies below push
Exercise place: Bottom pectoralis major. Fitness clew: Dumbbell or barbell transfer to a lower level arrive nethermost is costal two side, do not put pectoralis major the place intermediate, lest give a shoulder articulation,create pressure. Practice group of number: 3~5 group, every groups of 8~12.
The 6th type: Flat of barbell or dumbbell lies push
Exercise place: Make whole bosom surround degree. Gymnastical effect: Stimulate bosom muscle effectively, can make bosom muscle fuller, fruity bent of; double arm also strengthened brachial ministry muscle to take exercise at the same time. Practice group of number: 3~5 group, every groups of 8~12; Fitness clew: If use barbell criterion,grasp the key that is apart from stimulation differently to also differ. Than the shoulder slightly narrow exercise mid pectoralis major, be the same as with the shoulder wide exercise whole chest muscle, a bit wider than the shoulder the side outside exercising chest muscle, again wide word emphasizes particularly on namely after exercising deltoid bundle. The body lies on his back be on smooth stool or on footplate when, keep dangerous from beginning to end waist, hold out a bosom, elbow height and smooth stool level, big arm and truncal included angle are controlled into 90 degrees. Undertake in the movement in, expiratory when, hair force up choose; Inspiratory when, control dumbbell or barbell divide evenly fast whereabouts.
The 7th type: Qu Shen of parallel bars arm
Exercise place: Next bosom fitness clew: Double ancon clamp, pitch of the upper part of the body, chin adduction, contain a bosom slightly, no matter initiative still end to want to maintain this one pose, behavioral bottom is not put too lowly, lest create too great pressure to humeral joint.
The 8th type: Bracket push-up drills chest muscle
Exercise place: Inside pectoralis major, outside side; Gymnastical effect: Let pectoralis major surround degree increase, this movement increases sarcous quickly full degree of drill team number: 3~5 group, every groups of 10~20; Fitness clew: 1, bracket
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Put in calmer the earth’s surface as far as possible, the attention dominates body focus, maintain body balance; In behavioral course, maintain abdominal crimple, trunk is controlled as far as possible go up point-blank in, can measure according to the hand muscle of oneself, choice trunk sinks height. 2, hair force sinks or up reductive when, expiratory; Sink or reductive before, inspiratory.
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