What are the ways to exercise your chest muscles at home? In life, exercising can not only make us healthier, but also make the body strong. So, do you know the methods of exercising the chest muscles? What are the benefits of exercise? Let's take a look at it!
Perfect pectoral muscles at home
First action: 4 seconds push-ups
The lower part of the body touches the ground with your knees. You can also use your feet to touch the ground, hold your hands with your hands, and spread as much as possible to force the chest. It takes 4 seconds to lean down and count the time. When the chest muscles touch the ground, stop and then get up.
The key to this push-up is that the action of bending down and pressing down for 4 seconds, not a quick depression, is a slow depression, the purpose is to allow the chest to bear more weight, more full force, when the chest muscles touch the ground, pause In 2 seconds, you will find that it is much more tired than normal push-ups, but the effect is significant. 4 seconds of push-ups for 10 seconds.
Lifting dumbbell
Knees on the mat, holding the dumbbells in both hands, palms facing inward.
Lift the dumbbells with both hands until the dumbbells are close to the chest. This action may seem simple, but it can exercise the chest muscles, biceps and triceps at the same time. Why choose a dumbbell to lift the dumbbell, it is very important that this can make your abdominal muscles force at the same time, and also have an effect on abdominal muscle exercise. Do a total of 10 times.
Dynamic push ups
This action is quite interesting and requires the cooperation of both feet. When you leaned down, your feet open at the same time, and then your feet close together when you get up.
This type of push-ups seems to have a feeling of jumping, it works well, and the leg movements and arm strength must be coordinated. The body is pressed down once and once propped up for a complete movement, doing 10 times.
Squat flat dumbbell
This action is similar to the second action. The difference is that the way to lift the dumbbell is different. The preparation action is the same. The dumbbells are held in both hands and the palms are facing inward.
How do dumbbells practice chest muscles? The point is not that the arm raises the dumbbell, but the arm is lifted, and the arm is parallel to the chest. In essence, the action intensity is much larger than the second action, and it is done 10 times.
Repeat the above four sets of actions, and do it for 10 minutes every day. If you persist for a long time, you will see results.
Three movements of the chest muscles at home
Equipment : Only one pair of adjustable dumbbells and parallel bars in your community are needed here.
Most of the boys know a little about how to train the chest muscles, but just as teasing your girlfriend is happy to change the pattern, the same way to stimulate your muscles is bound to be boring. So put a barbell bench press first, especially in your home, there are very few bench presses. And even if you are at home, you can maintain a good result by stimulating your chest muscles in the following three ways.
Training 1: Parallel bar arm flexion and extension
Target: lower and outer edges of the pectoral muscle
Try to find the parallel bars with wide grip so that when your arm is lowered, the body can descend deeper and stretch your chest muscles. The V-type parallel bars are also a good tool for practicing the chest muscles.
Tip : The wide grip will help you recruit more chest muscle fibers.
Training 2: external rotation wrist flat bench press
Target: chest muscle outer edge and thickness
On the back, the double-handed dumbbells are located on both sides of the body. At the bottom, the palms are held opposite each other, and the elbows are clamped to the sides of the body. As you push up the dumbbell, swing your wrists until the highest position.
This guy is too heavy, the movement is not standard, but there is a slight external rotation of the wrist, the trainer only needs to make the external rotation action.
Tip : The external rotation of the wrist can increase the recruitment of chest muscle fibers.
Training 3: Flat Towel Dumbbell Flying Bird
Target: external chest and chest groove
If you don't have a dumbbell bench in your home, how do you use your dumbbell to train your chest muscles? Do you know how to practice chest muscles? The remedy is: a towel. Before the dumbbells fly, first stack two slaps with a towel and put them on your back between the shoulder blades. After raising the body, the arms of both hands are always straight, the dumbbells are lowered until they almost touch the ground, and then the shoulder joints are horizontally adducted, and the chest is forced inwardly.
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