![<?echo $_SERVER['SERVER_NAME'];?>](/template/twentyseventeen/skin/images/header.jpg)
First, the main method of developing pectoralis major muscle
The main method of developing the pectoralis major is the barbell bench press, and other exercises are auxiliary. Because the volume of the muscles being trained is proportional to the weight being lifted . The weight of the bench press bar is relatively much larger than that of the dumbbell. It is very difficult to use a heavy weight dumbbell for a reclining or "flying bird". Under normal circumstances, when the weight of 60 kg Bench Press, each doing 8--10 times, may reaches 95 cm bust. With 100 kg , the bust will exceed 100 cm and reach 120 cm .
Second, the design and practice of bench press barbell
Bar dumbbell exercise, mainly by the weight of the bell, the grip bar method, the grip distance, the lifting angle, the lifting speed and the number of groups and other factors affect the muscles being trained, pectoralis major muscle is no exception.
The bar diameter of the bench press barbell is preferably slightly thicker, with an outer diameter of 35 - 40 mm and a wall thickness of 2.5 - 3.0 mm . The lever is thicker, which can reduce the unit pressure on the palm and increase the force area, which is good for the arm to push up. The distance from the grip to the bell is preferably as short as about 100 mm , so that the weight ( force ) is concentrated on the vertical plane close to the chest muscle and the rabbit couple can be reduced.
The position of the lever landing must be placed on the chest muscles ( down to the diaphragm, up to the collarbone ) . The chest should be oriented practice, by the wide to narrow, i.e., the first train the chest (down recumbency), to practice the chest (supine), after practicing chest (n recumbency). First, hold the bar wide, then hold the bar in the middle, and then narrow the bar. Wide grip bar to practice chest muscle width, narrow grip bar to practice chest muscle height ( thickness ) .
As stool Bench Press, push down recumbency (20--30 °) and the short push supine stool, when elected only on the back surface in contact with stool, can straighten the chest, and increases the unit pressure. The reclining bench with a sitting curved stool (30 - 45 degrees ) can make the upper chest stand up and level, so that the barbell acts perpendicular to the upper chest muscle.
Third, the reclining breath
Inhalation when forced, can increase the amount of oxygen-suppressed myoglobin and energized muscle glycogen, which will enlarge the muscle capillaries and facilitate the exertion. If you exhale when you use force, you will be deprived of oxygen. If your muscle glycogen is not enough, your muscle strength will decrease and the number of muscle fibers involved will be reduced. In addition, the "burning" of muscle glycogen is insufficient to produce more lactic acid, which causes muscle soreness and fatigue. Therefore, the correct way to breathe is to inhale when the barbell is pushed up and to exhale when the barbell is lowered.
Fourth, the speed of the bench press
With quick contraction (1 - 2 sec.) And the slow extension (2 - 4 seconds) a forced manner Wade slow continuous tension rule (contraction force time of 4 seconds, stretching the reduction time of 2 seconds) contradict. The author's experience is that the reduction time is the same as the contraction lift time (2 - 3 seconds ) . If the speed is too fast or too slow, it means that the weight is not appropriate.
Fifth, the effect of triceps on the chest muscles
While practicing the pectoralis major muscles, the exercise of the upper arm triceps should be strengthened. Without the developed triceps, it is impossible to push up the barbell with a large weight, and you can't practice the pectoralis major.
Typically, the weight should be pushed supine practice 3 times the weight of the triceps.
Six, push ups
When there is no bar dumbbell, push-ups can be regarded as the easiest way to practice chest muscles. Often doing push-ups can also maintain the volume of the chest muscles, which is especially meaningful for middle-aged bodybuilding.
Dinosaur Island Toys
Shantou Chenghai Sweet Baby Toys Firm , https://www.sweetbabytoys.com