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练胸肌最牛最快的方法(The fastest way to practice chest muscle)

2017-12-02 5页 doc 22KB 26阅读

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练胸肌最牛最快的方法(The fastest way to practice chest muscle)练胸肌最牛最快的方法(The fastest way to practice chest muscle) 练胸肌最牛最快的方法(The fastest way to practice chest muscle) When you wear a short sleeved T shirt in summer, you can't envy those clothes. It looks like a guy with two iron buttons. For some quick way? Sorry, we don't...
练胸肌最牛最快的方法(The fastest way to practice chest muscle)
练胸肌最牛最快的方法(The fastest way to practice chest muscle) 练胸肌最牛最快的方法(The fastest way to practice chest muscle) When you wear a short sleeved T shirt in summer, you can't envy those clothes. It looks like a guy with two iron buttons. For some quick way? Sorry, we don't do surgery, breast augmentation, nor do we sell cheap spider man props. We only have practical sports training programs and guidance. If you want to change a little, come on. Key words: the chest and bench press. Chest facts: The general average bench press weight is about 61 kg. As long as you refer to the methods we provide, you will greatly exceed the average grade by practicing carefully. The pectoralis major muscle in the bench press this action is the main force in the muscles, in addition there is also the deltoid (toe based) and triceps assist force. If you are training your deltoid muscle or triceps muscle before your chest muscle, you can't achieve enough strength while exercising your chest muscles to fully exercise your chest muscles. The ideal order is to practice the chest muscle first, then practice the deltoid muscle, and finally practice the triceps muscle. The main exercises: the classic barbell bench press exercises for chest muscle exercise, is the most basic and most important exercises. This exercise can stimulate more muscle fibers than any other exercise. How do the bench press? Lying on his back in the flat bench press bench to the head, upper back and buttocks touching stool surface and get stable support, legs apart, feet flat on the floor. A forehand (a relative of the tiger's jaws) with a grip (the thumb goes round the bell and is opposite to the other four fingers). Both hands slightly wider than shoulder width distance. Take off from the bench press barbell, rack arms straight, so the bar is located just above the clavicle. Shoulder heavy and tighten shoulder blades. Then, under full control, lower the barbell slowly and gently touch the chest slightly under the nipple. Then push the barbell up and back slightly so that the barbell is back above the clavicle. The elbow can be locked or not fully extended at this time. Shoulder blades continue to tighten. A few points: different grip distance, different effects, different grip distance. With different grip distance, the emphasis of exercise will be different. The wider grip emphasizes the chest, and the narrower grip gives the triceps and deltoid more stimulation. The use of different instruments: weight lifting bench with a dumbbell bench press, will lift a weight smaller than the use of the bar to do. However, when using dumbbells, both hands move independently, helping the arm stay vertical and reduce the risk of injury. Improvement of training program: the most common method of chest exercise for most people is to do three movements, each movement to do three groups, and we suggest the exercise method is to do seven movements, each action is only one group. This method does not stimulate the chest muscle from three different angles, but from seven different angles. This method can stimulate more muscle fiber, and promote the overall growth of muscle. Hands - both hands are holding (palms up, relative to the tiger's mouth) barbell, grip slightly shoulder width. The barbell is pressed to the palm so that the weight of the barbell is transmitted directly to the elbow through the wrist. The wrist, to avoid excessive fanwan backwards. The wrist should be kept in an upright position so as to evenly distribute the force and protect the joints. Arm - when you reach the top of the bar, you can stretch your arms and lock your elbow. This will not only hurt you, but will also help you gain more movement. When you lower the barbell, let the barbell gently touch your chest. Chest - place the barbell under the nipple or slightly below the nipple. If it is higher or lower than the nipple, the shoulder joint will suffer too much pressure, and the difficulty of the exercises will increase. In the first half - eye movements when stare barbell rod center, but not in the lower chin pegged to the bar on the above should naturally visual, elected to concentrate the weight, the barbell back view. Head -- keep your head flat on the training stool at all times. When you feel excessive pressure on your neck or upper back, you can turn your head to make proper adjustments. Elbows - keep elbows at both sides of the body, not outward, to ensure that the arms are perpendicular to the ground. Legs - feet flat on the ground, legs naturally opened, the letter "V" shape, knees bent to 90 degrees angle. Feet - feet should always be flat on the ground, toes can be properly opened to better balance. When you push too hard from the weight when appropriate, can move the position of the feet, can also stand on tiptoe to fit hunched help. Hips - hips are always attached to the training stool and fit with the bow. Chest, so you can avoid excessive leveraging, get plenty of exercise. Lower back - keep the natural curve of your back throughout the movement. Bending your back or lifting your hips will change the angle of your chest, so the focus will be on the lower part of the chest and triceps, and the lower back and spine will suffer too much pressure. Elbows - keep elbows at both sides of the body, not outward, to ensure that the arms are perpendicular to the ground. Your reward: more full of life! A strong, generous chest can make you dress more stylish, and she will naturally be more impulsive. Are you doing the popular missionary position, she will see all your chest. A sturdy chest will hold you up for longer periods of time. Stronger power! Whether it's soccer, basketball, martial arts or hockey, strong muscular breast is an advantage in any confrontational movement, and you can more easily push ahead of you. More powerful swing arm! Vigorously pitching vigorously smash tennis and baseball in need powerful PECS to gain speed. The force of valour! Pecs main function is to make the forward movement of the arm, so well-developed pectoral muscles make you keep obstacles in front of you.
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