There are many ways to exercise a person's chest muscles. In the process of exercising the chest muscles, if you do not choose a good exercise method, you cannot exercise your chest muscles. Therefore, it is very important to choose a method before exercising. What are the best ways to practice pectoral muscles at home? If you don’t know, you can continue to look down.
Downhill push-ups 1. Push up on the floor face down, with your feet on a flat bench or stable table. Keep your body straight, tighten your abdomen, extend your arms to support the ground, and keep your hands shoulder-width apart. This is the starting position of the action. 2. Keep your body straight, slowly bend your arms to lower your body, and inhale at the same time. Until the chest is close to the ground. 3. Then quickly straighten your arms, push your body back to the starting position, and exhale at the same time. Stay at the top for a while before proceeding to the next action. Dumbbell fly 1. Sit on a flat bench, hold a dumbbell in each hand, and place it on your thighs, palms facing each other. Then lift the dumbbells with your thighs and lie back down. With your arms bent, support the dumbbells on both sides of your chest, shoulder-width apart, palms facing each other. Then push the dumbbells to the top of the chest, with your arms slightly bent, palms facing each other, and the two dumbbells touching each other. This is the starting position of the action. 2. When inhaling, slowly open the arms to both sides of the body. As the opening range increases, the elbow bends slightly. 3. After the chest is stretched to the limit, stay for a while, then exhale while raising the dumbbells back to the starting position. 4. The whole action is not a simple push up and down, but like a bird fanning its wings. The trajectory of movement is perpendicular to the ground, not perpendicular to the body. Incline dumbbell bench press 1. Fix the legs on the top of the lower inclined stool, hold a dumbbell in each hand, and place them on the legs, palms facing each other. Then lie down, straighten your chest and tuck your abdomen. 2. After lying down, raise the dumbbells above the chest, shoulder-width apart. Then rotate the wrist so that the palm is forward. This is the starting position of the action. 3. Slowly lower the dumbbells to your sides, and inhale at the same time. Maintain control of the dumbbells during the descent. Tip: Throughout the process, your forearms should always be perpendicular to the floor. 4. When the chest is stretched to the limit, use the muscle strength of the chest to quickly lift the dumbbells and exhale at the same time. 5. When the arms are straight and the dumbbells are raised to the top, squeeze the chest, stay for a while and then slowly return to the starting position. 6. The above is a complete action, repeat the action up to the recommended number of times. 7. Keep your chest and abdomen straight picnic blankets throughout the movement, with your forearms perpendicular to the ground. Ideally, the time it takes to drop is twice the time it takes to move up. alternate floor bench press 1. Lie on the floor, hold a kettlebell in each hand, and place it on both sides of your shoulders. 2. Hold the kettlebell tightly, palm forward. 3. Stretch your arms and raise the kettlebell above your chest. Then lower one side of the kettlebell to the side of your chest, remember to adjust the direction of your wrist so that you can hold the handle of the kettlebell tightly. 4. Raise the kettlebell again. 5.Repeat the above actions with the other hand, so alternate hands and push.
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In the exercise equipment, the battle rope is a kind of equipment that has many functions, and in the battle rope method, each method is very good, but there are also particulars. Can the battle rope reduce the belly? I believe some people still I know if it's possible. So, can the battle rope reduce stomach? Can ropes be practiced at home? Let's take a look together below!
Can the battle rope reduce the belly? If you want to reduce your belly, you need to overcome the difficulty of fat content. For the average person, aerobic exercise is more effective, which can effectively reduce the body fat rate, and naturally the belly will become smaller. The intensity of battle rope exercise is all based on personal grasp. It can be anaerobic exercise or aerobic exercise. The key lies in our heart rate during exercise. If it is about 130 beats per minute and less than 150 beats per minute, under such exercise intensity, persisting for more than 20 minutes will have a slimming effect. Can the rope be practiced at home? The battle rope can of course be practiced at home, but you really don’t care about your floor? In fact, this sport is not limited to the gym. In outdoor open spaces, street parks, or on the beach or on the beach, you should bring your own rope, like a rubber band when you were young, and fix one end with a tree or wooden stake after folding it. It only takes a few. You can shake it up on the square meter! Battle rope training action 1. Battle rope open and close jump Fix the anchor point of the battle rope, hold the battle rope in front of the body with both hands, stand with feet hip-width apart, and bend the knees slightly. During training, keep your elbows slightly bent, move your arms outward in a circular motion, draw your arms in a circle from the knees over the top of your head, and perform squatting movements with your legs at the same time. Complete the training quickly without actively participating in the joint effort of the muscles of the whole body. 2. Jump and drop the rope Two-handed battle ropes are placed at waist height in front of the body. During training, the legs, arms and back are stretched out at the same time, using explosive force to swing the battle rope forward and upward, and then quickly swing the battle rope down with both arms to return to the starting position. Do not intermittently in continuous movement training, and complete the training cruiser skateboards for beginners by whiplashing the battle rope up and down as quickly as possible. Training focus: Because this training uses the opposite force of controlling the battle rope compared with the battle rope tidal wave, the emphasis is on the force that pushes the battle rope away, rather than the force that pulls the battle rope closer. Among the training equipment, battle rope is a very good equipment, and there are many benefits and uses of battle rope, but there are some particularities in making battle rope. I believe some people still know how effective the battle rope is to lose weight. of. So, is the weight loss effect of Battle Rope good? Can the battle rope be practiced every day? Let's take a look at the weight loss effect of Battle Rope!
How is the weight loss effect of Battle Rope The battle rope is usually arranged in hiit training. The intermittent rubber hex dumbbell set training mode allows it to produce a large amount of calorie consumption in a short period of time. The efficiency of energy consumption is very high, which can effectively control the content of body fat and help lose weight. Can the rope be practiced every day? You can train every day. Although the intensity is high, the duration is not long, and the rope training will not have an excessive load on the body and the risk of injury like other strength training, so the body can quickly recover after training. Is the battle rope practiced first or last? It doesn’t matter if you practice first and then practice. The battle rope is usually designed in interval training. In addition to the slightly different training positions, the main purpose of various training is to increase the richness of the content, so that the trainer will not be easily bored, so the design is There is not much difference between the front and back effects. Is the battle rope suitable for muscle gain? Battle rope training has a significant effect on the arms, shoulders, chest, back, waist and abdomen core of the body. It is very effective for increasing the muscle mass of this part, so the battle rope is suitable for comprehensive muscle gain. |
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August 2022
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