How to train the chest? There are many training movements. Among these movements, there are freehand and equipment. At the same time, both freehand and equipment have good training effects. What are the freehand chest training movements? Someone Still understand. So, what are the freehand chest training exercises for boys? Let’s take a look below.
Kneeling push-ups
To exercise the chest with bare hands, you can actually use kneeling push-ups , this training is actually similar to standard push-ups. However, this training also has a slight improvement in movement, so the stimulation of the chest will be more obvious. The movements of this training are not particularly difficult. As long as everyone can master ordinary standard push-ups, they can do this movement. First of all, at the beginning of the action, we can also perform a standard push-up action, and then we change the shape of the legs to touch the floor with the knees, which is a kind of kneeling posture, and then put the hands on the ground. Change to kneeling push-ups with your elbows on the ground. This training can actually help everyone improve their athletic ability.
Push-ups
Speaking of the best freehand exercise method for chest muscles, the first recommendation is push-ups, because push-ups are relatively simple movements and are familiar to us. This movement is not very difficult. . Initially we use the palms of our hands and toes to support our body off the ground and maintain balance. Next, we bend our elbows and open them to both sides so that our body can be closer to the ground and keep it parallel to the ground, and then stretch our arms upward some, but not completely straight, and at the same time lift our body up a little. Keep repeating this up and down movement, completing 30 push-ups in one group, and you can perform 3 groups a day.
Plank support
The training of plank support is actually a test of everyone's endurance, because after completing the standard movements, we have to keep this position motionless. In fact, the training of plank support is specifically aimed at our chest muscles, so the stimulation of the chest muscles is relatively large. It is also very suitable for girls to do this training, which can help everyone improve their comprehensive sports ability. This exercise is very similar to push-ups, and the only difference between push-ups and this exercise is that push-ups use your palms to support the floor, while this exercise uses your elbows to support the floor. But another difference is that this training does not require back and forth movement, you only need to support the bodyJust stay still and try to hold on until exhaustion.
Pull-ups
The pull-up movement is also an effective freehand exercise for us to exercise the chest muscles, but please note that the pull-up movement here is a wide-grip pull-up, that is, our hands When grabbing the bar, your hands should be wider than shoulder-width apart. At this time, we use our arms to lift our body off the ground, then transfer the force to the chest position, use the chest to exert force, so that our body can be lifted upward until our head can leave the horizontal bar, and then relax and let our body Come down and start again. A group of 15 should be completed at a time.