However, many fitness partners report that after practicing for so long, why can't the outline be formed? There is almost a C cup protruding from the middle of the lamp, and the side still looks underdeveloped.
The outer contour we are talking about is supported along the lower edge of pectoralis major in the picture. If the muscle fibers in the middle and lower part of the chest are normal and thick enough, it is easy to form a beautiful outer contour.
Therefore, if you want to train a beautiful contour, the first step is to strengthen the training of the middle and lower parts of the chest muscles.
1. Flexion and extension of parallel bars arm
15 * 6 group
The main action is shown in the figure. First prop yourself up on the parallel bars, then slowly bend the elbow joint and slowly stretch the shoulder joint until the upper arm is parallel to the ground, quickly prop yourself up, slowly put it down, and quickly lift it up.
Legs can be crossed or spread back, and waist muscles can be practiced at the same time. For men, you know.
If you can't finish it by yourself, you can ask your partner to hold your calf. If it still doesn't work, you can hold your hips.
Bending and extension of arm under load:
This is a very difficult initial movement, especially for people whose triceps and pectoral muscles are not strong enough. It takes some time to practice step by step. It's no problem to start one or two, and you will find that you will grow faster.
2. Rope pull-down
4-6 groups, 8- 12 times in each group.
When preparing posture, the waist is straight, the upper body leans forward slightly, the legs stand back and forth slightly, the ropes are held by both hands, the upper arm is slightly raised, and the elbow joint is slightly bent. When exercising, pull down the rope along the sides of your body until the two grips touch each other.
When pulling down, it is advisable to gently touch the two handles, and the elbows should not be straight and keep slightly curved.
Whether it is pull-down or pull-up, the speed amplitude on both sides should be the same. The pull-down time is about 1-2 seconds, and the pull-up time is about 2 seconds.
3. Lower inclined plate bench press
This action requires a lot of equipment, so it is recommended that friends with corresponding equipment practice it, otherwise the recliner will be hastily modified, especially hurting the neck.
Consistent with ordinary bench press, it is best to have a companion hand you a dumbbell/barbell.
The direction of movement is vertical, don't tilt.
If you are heavy, you can count the times in multiple groups, because lying on your side for a long time is easy to cause brain congestion and is very uncomfortable.
The second step is the most important: persistence.
Because of the type of muscle, it may take 1-2 months of training cycle to shape the outline of chest muscle to have good results.
But once you stick to it and add the above-mentioned groups of training every time you train in the chest, the heroic and armored chest muscle outline is not a dream.