Center seam trainingShaping is an important part of creating breast contour. Today I will teach you three chest seam building exercises to make your chest more contoured.
When we train daily, we usually focus on the two sides. This kind of training is to create a thick feeling in the chest, but if we want to develop a sense of strength, we need to make the pectoralis major muscles on both sides more prominent. , during the following training movements, you should fully feel the inward squeezing of the chest, so that the middle seam of the chest can be better shaped during practice.
Before starting chest exercises, do preparatory activities before fitness. First use dumbbells to do a few sets, and do the flying bird movement while lying down, so that your pectoralis major muscles begin to be filled with blood, so that you can complete the following exercises better, and you can try to perform exercises with heavy weights.
Action 1: Clamp the chest with a low tensioner
This action can give the upper and inner parts of the chest a good workout.
Lower the rope pulley to the lowest position, then stand with your back to the gantry, hold the handles on both sides with both hands, tighten the whole body to stabilize it, then first extend the arms diagonally downward, and then the chest Use force to lift it up, lift your arms up and try to get as close as possible. When the upper arms are parallel to the ground, bring your palms to the closest state, then lower your arms back to the starting position, and repeat for the planned number of sets.
It is very important to keep your body stable. Do not use shaking to complete the movement with the help of strength.
Action 2: Dumbbell bench press
This is a good exercise to exercise the middle part of the chest.
Choose a pair of dumbbells that suit you, hold them tightly in your hands, then lie flat on the bench, let your arms spread to both sides, raise your forearms perpendicular to the ground, and then press Keep your arms almost straight with the dumbbells, feel the squeeze in the middle of your chest, then return your arms to the original position and complete the above exercise a few more times.
When doing this action, lift your chest and let your back arch.
Action Three: Incline Dumbbell Fly< /p>
This exercise mainly stimulates the upper part of the chest and can assist in exercising the middle part of the chest.
Hold the dumbbells from the previous set in your hands, lie flat on the inclined board, and first straighten your arms upwards and perpendicular to the ground, then open your arms to both sides and feel the stretch of the chest muscles. The arms can be bent appropriately, then the arms are looped back, close to each other and straightened, and the complete set of exercises is repeated.
Arm stability is critical, so do not use heavy dumbbells for this exercise.
Complete each of the above actions about ten times into one group, and do three groups in total. You can also determine the appropriate amount according to your own situation. The main purpose is to get the best results for your chest. stimulating effect. When you can't do it, don't give up on the following exercises. Lower the weight to maintain the standard of the movements, and continue to complete the following exercises.
These exercises are classic chest exercises in the gym. When practicing, you must grasp the body's sense of force and try to use your chest to exert force. Training in different directions can make the chest muscles stronger. , the upper limbs will also become more stable.
The world fitness champion will take you for half an hour every day,
Build a good figure easily [sculpting the chest and back dimensions]
Scan the QR code on WeChat, subscribe to the course, and start the road to fitness!
