What are the ways to exercise chest muscles?

What are the ways to exercise chest muscles?

What are the ways to exercise chest muscles? Many men want to develop developed muscles through exercise in life. The chest muscles are also the area that many fitness enthusiasts care about most. Muscles, in fact, it is not difficult to have well-developed chest muscles. As long as you insist on correct exercise methods, the following are some ways to exercise chest muscles. What are the methods to exercise chest muscles? 1

1. Be smarter Abdominal muscle training

The core muscles of the abdomen, including the abdomen, lower back, and latissimus dorsi, are not trained to make the spine more flexible, such as sit-ups and sit-ups with bent knees, but to enhance stability. , preventing the spine from moving. Stuart McGill, a well-known low back pain expert, has repeatedly shown that it is more important to increase the stability of the spine through more core stabilization exercises than to make the spine more flexible through traditional flexion and extension exercises.

It is also safer because lumbar curvature can eventually lead to disc herniation. I am 100% certain: I firmly believe that working out stability is far more important than flexibility, and I never recommend any sit-ups to our patients. When it comes to specific workouts, I break down core exercises into three completely different categories.

2. Pure stability training

The goal is just to keep your spine straight, so it is very simple, just do a plank, or sometimes a side support. Upgrades include raising your feet, reducing bottom support (try lifting one elbow and the other foot off the ground), performing balance exercises (such as placing a Swiss ball on your elbow), or holding for longer.

3. Dynamic stability training

Doesn’t it feel strange? Dynamic and stable are opposites. How to train? But it perhaps best illustrates the true purpose of core exercises: stabilizing the spine while increasing flexibility in the extremities. Typical exercises include front plank training, pull-down combinations (tie a band to a plank, hold the handles and pull toward you), ab wheels, climbers, and half-kneeling pull-ups.

The goal is always to ensure zero movement of the spine or core. The core muscles must control the strength of the limbs while maintaining stability. For example, when doing climbing movements on a flat base, there is no need to bend the lumbar spine forward at all.

4. Comprehensive stability exercise

This is just like when we do traditional twisting exercises, such as lunging with one dumbbell instead of using two for lifts. Basically, counteracting the effects of gravity by having your core muscles move at a greater intensity than you would with a traditional workout. Typical movements include trunk walks (think of a strong farmer walking, but holding only one dumbbell), Turkish get-ups, and various lunges with uneven load lifts (dumbbells of different weights in each hand, or holding dumbbells on both sides). different weights).

That’s it. Designing your core exercises for these types of exercises is ultimately about building strong abdominal muscles and preventing lower back injuries. You can do one type of exercise a month on its own. You can focus on just pure stability the first month, dynamic stability the next month, and then finally comprehensive stability training, or you can do comprehensive stability training every training day. .

Do a week of training as a test, and then set your own fitness and fashion schedule based on the situation this week. I recommend that you do all core exercises, except those in the integrated stability category, first in your training, before you train other muscle groups. It is recommended that you do all core exercises, except general stability types, before you do muscle group exercises.

Day 1: Pure stability exercise

1. Plank support

Abdominal muscle exercise method

Place your feet on a bench and hold for 90 seconds.

Sit in a push-up position and place your elbows on the floor so that all your weight is supported by your forearms. Work your abs like a punch to the gut. Your entire body forms a straight line from head to toes. When you can hold for 90 seconds, place your feet on the bench and start again.

Fitness is the best way to maintain your body in life. If you want to protect your body in life, you must attach great importance to exercise and fitness. Winter fitness can effectively help us protect our body and increase our body’s immunity. Reduce the probability of diseases getting to your body. Therefore, if you want to protect your body and prevent diseases in life, fitness is a good choice in winter. But how do we keep fit in the cold winter?

How to keep fit in winter

Although there is an old saying that "practice in the winter, practice in the summer," but there are a lot of troubles in fitness in the winter. If you don't pay attention, you will not only fail to achieve your goals. The effect of fitness will also damage the health of the body. Therefore, fitness in winter life requires attention to methods. So how can we keep fit in life so as not to be damaged?

1. Do warm-up exercises

Doing warm-up exercises before winter fitness can effectively help people protect their health. Because of the temperature in winter, people’s muscles are always stretched by kicking. During continuous contraction, if you do not do warm-up exercises to relax the muscles, it will easily lead to muscle strain. Therefore, we need to pay great attention to this in life!

Doing warm-up exercises before fitness can effectively protect your health, because when we warm-up, we can soften our muscles and reduce muscle stiffness, so that we can Effectively reduce the chance of accidents in life due to fitness!

In addition, a good warm-up before fitness can also help us effectively clear the blood in the body, warm our respiratory tract and lungs, and reduce the occurrence of breath problems, so in winter life Warming up is an essential thing when exercising!

2. Cleaning

It is very important to clean the sweat on the body in time during warm-up in winter. People always shed a lot of sweat when exercising, and this sweat has a good side. , also has a bad side, especially in winter. This sweat can effectively reduce harmful substances in the body, but similarly if we do not remove it in time in our lives, it will cause damage to the health of the body!

Especially in winter, because the cold weather is accompanied by the raging cold wind, if you are not careful, it can easily cause damage to your health, and even the moisture in the sweat may enter due to the cold wind. The formation of cold and dampness in the body seriously threatens our health!

2. Side plank support

Abdominal muscle exercise method

Place your feet on a bench and hold on for 45 seconds .

Lie on the floor on your left side and place your left elbow directly under your shoulder. Keep your forearms flat on the floor and lift your hips off the floor. Engage your abs and keep your body in a straight line. When you can hold each side for 45 seconds, place your feet on the bench and start again.

Day 2: Dynamic Stability Exercise

1. Sliding Mat Push-ups

Abdominal Muscle Exercise Method

Each arm 10 to 12 times.

To do a push-up, you can place your hands on a sliding mat or hold a wooden board with a towel. Keeping your core braced and your body in a straight line, push one arm away from you as far as you can, pull back, and repeat with the other arm.

2. Climbing in Switzerland

Abdominal muscle exercise method

10 to 12 times for each leg. Rest for 60 seconds and repeat.

Put your hands on the Swiss ball and do push-ups. Engage your abdominal muscles and alternately lift one leg to the midline of your body. Keep your knees as high as possible without rotating your spine or flattening the natural curve of your lower back.

3. Half-kneeling sideways rope pull

Abdominal muscle exercise method

2 groups on each side, one group of 10-12 times.

The goal is to maintain zero movement of the spine and core. Control your limbs.

Hold the rope on the equipment and squat sideways into a lunge. Pull the rope over your left shoulder and down until it crosses your body. Don't let your torso move.

Day 3: Comprehensive Stability Exercise

1. Descending Turkish Get-Up

Abdominal Muscle Exercise Method

5 times on each side , then 4 times, decreasing until 1 time. Rest when changing weights on each arm.

Holding a dumbbell in your left hand, lie on the floor with your left knee bent and your feet flat on the floor. Straighten your right leg and place your right arm on your right side at a 45 degree angle. Now raise your torso off the ground, keeping your left arm straight overhead, and stand up. Reverse movement and return to the ground.

2. Suitcase walking

Abdominal muscle training method

Lift the dumbbell on one side and walk 20 yards, then lift the dumbbell to the shoulder and walk back. Repeat again.

Pick up a heavy dumbbell or kettlebell and walk about 20 yards, keeping your torso straight and your other hand on your hip. Now, lift the dumbbells up to shoulder height (shoulder height) and walk the weight back. Repeat on the other side.

Keep your other arm close to your body to maximize the load through your core. What are the ways to exercise chest muscles 2

Push-ups

Do push-ups every day. The number should be gradually increased and divided into groups, such as a group of 20. You can rest for 1 minute after each group. For example, if you do 2 sets today, try to do 3 sets tomorrow, and 4 or more sets the day after tomorrow. You must do more and more, so that you can break through the limit. If you can persist, you will generally have obvious chest muscles after 2 weeks. Change.

Dumbbells

1. Dumbbells are also a good equipment for exercising chest muscles. As long as you persist, the effect is also very good. Dumbbell exercises also need to be done in groups, usually 10-15. One set, many sets every day.

2. There are many ways to exercise dumbbells. The most common ones are front raises and side raises. There are also many other postures. Search the Internet and you will find a lot of them, no matter where you are. All postures need to be adhered to

Stretching equipment

I believe that many people have pulling equipment. They are not expensive. They cost dozens of yuan. They are convenient for exercise and can be used when you have time. Pull a few, but if you want to develop international muscles, you must persist. You can't fish for three days and dry the net for two days.

Diet

During exercise, diet is more important than exercise. The main component of muscles is protein, so you must eat more high-protein foods during exercise, preferably animal protein. For example, beef, chicken, eggs, pork can also be used, plant protein: tofu.

If you want to develop your chest muscles, you can do push-ups, dumbbells, barbells, pull-ups and other exercises. You can focus on chest exercises. If you persist, your chest muscles will slowly appear. While doing these exercises, pay attention to eating more protein-containing foods in your diet, which will help the chest muscles appear faster. What are the 3 ways to exercise chest muscles?

Steps/Methods

Push-ups are a common fitness exercise that mainly exercises the muscles of the upper limbs, waist and abdomen, especially the chest muscles. It means that when doing exercises, the practitioner's body posture is with the feet low and the hands high, and the hands and feet are not on the same level.

Practice method

1. Ordinary practice method

Practice according to the prescribed movement requirements.

2. Weight-bearing exercise method

Based on the ordinary exercise method, heavy objects are placed or tied on the lower back, legs and other parts of the body.

3. High-five practice method

After pushing your palms quickly and forcefully, high-five your hands once in the air. You can also high-five multiple times, depending on your ability.

The air training method

can be divided into two types: in situ and traveling. After lying prone, you must push up quickly and forcefully so that your hands and feet are off the ground at the same time and have a certain height and distance in the air.

How to use

1. Combination of fast and slow methods: During practice, do it fast a few times first, and then do it slowly a few times.

2. Timing counting method: Count the number of exercises within a certain unit time, which is divided into two types: non-stop and pauseable.

3. Fixed number timing method: After completing a certain number of exercises, calculate the time spent.

4. Counting practice method: the number of times the practitioner exerts his maximum energy, but there must be certain requirements and regulations.

1. Finger exercises.

Mainly use the ten fingers as the support point, and other movements are the same as the first two methods. As the strength increases, the fingers on the ground can be reduced in sequence. This method mainly exercises finger strength, enhances the grip strength, grasping force, and combined force of the hand, and penetrates the fingertips.

It should be noted that if the finger strength cannot reach the strength to support the body, you can first practice with your fingers against the wall and support your body diagonally. After the finger strength gradually increases, gradually put it on the level ground to practice to prevent finger injuries.

2. Carp lying in lotus pose.

Lie on your side, place one fist or one palm on the ground (usually a single fist), support the ground diagonally, and cross your feet diagonally. For example, place your right fist on the ground, stretch your left arm upwards, and form a cross with your arms to maintain body balance.

Place the inside of your left foot and the outside of your right foot for support. When pressing down with your arms bent, use force on your waist, tilt your head and waist back, like a carp lying cross-legged, then return to the original position, and press down again.

3. Inverted pose.

Beginners can stand handstand against the wall with their feet on the wall, hands shoulder-width apart, arms bent, and do arm presses. Later, you can do push-ups with your feet off the wall. This method mainly trains the strength of the neck and arms. Pay attention to your body balance when practicing.

The above methods are all methods that can be used to exercise chest muscles with bare hands. These methods are very suitable for our people. Many times people cannot afford fitness equipment. This method can be used without these fitness equipment. Exercising good chest muscles allows more of us to exercise without financial constraints, gain muscle, and be attractive, and at the same time improve the body's immunity.