The first type: flat dumbbell bird. Exercise area: the outer side of the pectoralis major Fitness effect: good exercise of the chest muscles, can make the pectoralis major muscles become stronger, more powerful, can stimulate the growth of chest muscles. Number of practice groups: 3~5 groups, 8~12 fitness bars in each group. Tip: You can use the light weight of the dumbbell at the beginning to master the action essentials, keep the fixed angle of the elbows slightly bent, and put it on the back plane. When lifting up, like holding a big tree, it is not straight up and down, pushing along a certain arc, feeling the stretching and contraction of the chest muscles. Exhale when you open your arms, and breathe when the movement resumes relaxation. Pump Gyms Discount Code August 2018
The second type: Rally cross clamp chest Exercise area: lower pectoralis major, central pectoral muscles Fitness effect: This action is very effective in congestion, using light weight for many times, keeping the elbows slightly curved, bowing with chest, action apex efforts to squeeze the chest muscles. Number of practice groups: 4~6 groups, 20 in each group
The third type: butterfly machine flying bird exercise part: chest muscle suture fitness bar Tip: Straight arm is better than conventional flexion arm movement. Sit on the bench and straighten your arms. The punch is forward and the arm is against the armrest. This way the arms can cross on the chest, the amplitude is naturally greater than the flexion arm movement. Hold the arms for 1-2 seconds and the peaks contract. In order to squeeze the near mid-slit of the pectoral muscle as much as possible, force it to “stand up”. Number of practice groups: 3~5 groups, 8~12 groups each
The fourth type: the upper oblique dumbbell press exercise site: upper pectoralis major muscle. Fitness bar tips: dumbbells than the barbell advantage is that there is no bar limit, you can fully stretch the pectoralis major muscles, be careful not to lower the puncture, so as not to strain the chest muscles. This exercise is done in front of it, because free weight requires a lot of effort. The angle of the swash plate is controlled between 30-45 degrees. The angle is too large, and the pressure on the anterior muscle of the deltoid muscle is also increased, which affects the force of the chest muscle. Number of practice groups: 3~5 groups, 8~12 groups each.