There are often novices training in the gym. Because they have not fully mastered the training skills, sometimes they do a mess. Although the starting point for coming to the gym is very good, if you ignore the scientific and systematic nature and completely follow the subjective consciousness to practice blindly, fitness will not only fail to achieve the desired effect, but will also harm your health. Take the popular chest training movements in fitness as an example. If you don’t know the sequence of the movements, you are likely to develop asymmetrical chest muscles, which will greatly affect your body image and the gain will outweigh the loss.
Heavy bench press
When performing chest training, you should understand that the size of the chest The muscle is composed of upper, middle and lower bundles. Before each training, you can arrange upper and lower beam training first, so as to train the overall area of the chest muscles. In addition, if you want to develop strong and strong chest muscles, you must have heavy weight stimulation, so heavy bench press is essential. Muscles cannot grow just because they want to. They must be stimulated deeply and continuously, and they cannot be practiced all the time. The muscles need to be given a proper period of relaxation and rest.
Plate Dumbbell Fly
Everyone’s chest muscles are different. If the upper chest is already relatively developed, then you should focus on the exercise of the lower chest. If the lower chest If it is more developed, the opposite is true. Therefore, chest exercises must have their own reasonable planning. Flat barbell flyes can effectively stimulate the chest muscles, but many people do not do it correctly and make many mistakes. The correct approach is to keep the wrist and elbow joints parallel to the mid-chest, so that the chest receives the best force.
Rope chest clamp
Regularly doing heavy bench presses and fly movements can indeed effectively exercise the pectoralis major muscles and enhance muscle strength. However, after doing this, don’t forget to arrange some exercises to correct the chest shape. For example, it is necessary to clamp the chest with ropes, which can make the appearance of the pectoralis major muscles more coordinated and create a perfect middle seam of the chest muscles. In this way, no matter how you practice, the chest muscles will be smoother. It will be more beautiful.