卧推大全(Bench press Daquan)
卧推大全(Bench press Daquan)
Don't bench practices every day every day on the line.
If you want to practice strength now, you can do more and less, and you don't have to do many groups.
Practice breast line less pieces of multiple groups do.
There is your light exercise bench press does not work, should be combined with other projects do have a good effect.
PS: action must be standard.
Main method:
Chest muscle development to five steps
The first step: correctly estimate your current level. You are no training experience for beginners? Or some experience, but the need to further improve the level of training? Any should be ready to look at yourself in the training of gains and losses, in order to adjust the training plan.
The second step: choose practice action. This step is to choose the right action to shape the chest muscle. Exercise types can be divided into barbell and dumbbell (weight free) exercise, exercise, exercise chest exercises and body weight, each of which has many kinds of specific exercises. You can choose one of these 4 exercises first, and use these 4 exercises to form your training plan.
The best plan (at least) two (including press bar, dumbbell bench press or push chest exercises, instruments) each elected by different angle. For example, you do first flat barbell bench press, that your next best use of oblique or inclined to do other exercises. The same principle applies to birds and other movements. Want to get full to the chest, the basic principle is: to master the training frequency moderate, from different angles, to stimulate the chest muscles.
Because of the unique physiological structure of the chest, efficient training must include training on the upper, middle and lower parts of the pectoral muscles in three exercises. To achieve this goal is not easy, you have to do is to use a different perspective of training two basic exercises: bench press and bird chest.
The third step: determine the number and frequency of exercises. No matter what level of exercise, the total number of chest training should be controlled within the range of 10 to 14. Your goal is to keep the intensity of each group of exercises, and to achieve exhaustion in each of the 1 groups. The definition of "Exhaustion" is that you can't complete 1 actions on the premise of keeping the correct movement standard.
The number of repetitions in each group plays a key role in any training program. The best time for body building training is 6 - 12 times. The larger the weight corresponds to fewer times (6 - 8 times), the effect is to increase the muscle volume; the smaller weight corresponds to the number of times (10 - 12 times), the role is to improve the details of the shape of the muscle.
In addition, we should pay attention to the interval between groups can not be too long. If the rest time is too long, the muscle temperature will decrease, and then lose the best working condition. If you rest for 30 seconds, you can start the 1 set of exercises, and don't wait for 40 seconds. The longest interval between groups was two minutes.
It takes 5 to 7 days to train the same muscle, so that the muscles can recover completely, and then produce "super recovery"".
The fourth step: use the law of weight gain in Pyramid. This training method can effectively stimulate deep muscle fiber, the method is lighter weight, high frequency start, each 1 groups gradually increase weight, reduce the number of times. This actually plays a gradual warming up role, and the Pyramid law helps to consolidate movement skills and develop weight control over weight. By weight gain in Pyramid, you can achieve a more effective depth of exhaustion in the last 1 groups of large weight groups.
The fifth step: update training plan timely. In order to ensure that the training program has a long-term ideal effect, it is necessary to add new content to the training program from time to time.
Chest training course: Beginner's course
Barbell exercises want to increase muscle mass. Barbell exercise is the most important and basic exercise. Barbell exercises are of relatively small magnitude, so it must be from
different angles (oblique and oblique), using different grip to stimulate the chest muscles to achieve better effect.
Note: avoid using the rebound force of the barbell on the chest to lift the weight. If you can't lift that weight, just cut the barbell or do it a few times.
1, flat bench press (the whole exercise chest, anterior deltoid, triceps)
Lying on the bench stool, feet on the ground. The adjustment of the body before and after the position, make the eyes underneath the bench press barbell rack. Grip a bit wider than the shoulder, removed from the bench barbell rack. Lower the barbell slowly until the upper arm is parallel to the ground. Then push the barbell back to the starting position, so repeat.
2, decline bench press (exercise under the chest, anterior deltoid, triceps)
Lying on the 30 - 45 degree oblique training bench. Hold the distance slightly shoulder width, first in the direction of the ceiling vertical lifting barbell. Lower the barbell slowly to the lower edge of the nipple until the upper arm is parallel to the ground. Then push the barbell back to the starting position, so repeat.
Dumbbell practice dumbbell exercises need to exercise more balance and coordination ability than barbell to control weight. Another feature is that the range of motion is large enough to extend the muscle.
Note: beginners in doing the following movements, can be difficult to master a good balance at the moment, the movements are not coordinated, it is best to ask people to protect side.
3 flat, dumbbell bench press (exercise the chest, anterior deltoid, triceps)
Lying on the training stool, holding dumbbells on both hands. Straighten your arms, raise dumbbells, palms relative. Lower the dumbbell slowly until the upper arm is parallel to the ground. Then push the dumbbell back to the starting position, so repeat. Note that during the push up, make sure that the dumbbell is pushed vertically and not deflected.
5, flat dumbbell flying birds (exercise chest and outer side)
Lying on the training stool, holding dumbbells on both hands, palms relative. Open your arms, slow down the dumbbell on the sides of the body along the arc path until the upper arm is parallel to the ground. And then go back, so repeat.
The equipment exercises are suitable for beginners and injured trainers. The instrument can provide a stable action path, so that the trainer has no worries about the movement stability, and focuses on the load.
Note: don't lock the elbow when pushing up the weight. This can keep the muscles tense and improve the training effect.
6, the oblique or slanting device (push chest exercise chest
or chest, anterior deltoid, triceps)
Adjust the seat height so that the handle is on the upper or lower part of the pectoral muscle. Hold the handle outwards, and put your feet flat on the floor. Stretch your arms outward and lift the weight. Return to the starting position, so repeated.
7, sit instrument push chest (exercise in the chest, front deltoid, triceps)
Sitting upright on the seat, with the back close to the back. Hold in thoracic height handle, then pushed forward the weight. Slow revert back to the starting position, so repeat.
8, Smith machine flat bench press (exercise chest, anterior deltoid, triceps).
Lie on the treadmill stool, so that the shoulder is facing the Smith machine barbell bar. Grip is slightly larger than the shoulder width, decentralization barbell, until the upper arm parallel to the ground. Then push the barbell back to the starting position, so repeat.
Chest exercise chest exercises can from the perspective of stimulating the entire chest, especially the birds do chest exercises, can play the effect of the one and only.
Note: to do chest exercises, not only pay attention to the process of muscle contraction, the muscle stretching process should also pay attention to. Control speed and maintain
stability during reduction.
9, flat chest birds (exercise chest lateral and medial)
Lying between the two low tension pulley of the treadmill training bench, hold the "D" type pull handle, palm relative. Elbows slightly bent, arms along the circular arc up the chest, to the hands close to each other. Then return to the starting position in the circle arc, so repeat.
10, stand chest chest clip (exercise chest lateral and medial)
Standing between the two high pulley,
Hold the "D" handle with both hands, palm down. Open your arms and bend your elbows. Then, with your arms down and inside, it's like hugging the tree. Then return to the starting position in the circle arc, so repeat.
In the training, because of the forward angle of the trunk is different, the exercise parts are different. When the trunk and body center of gravity is 45 degrees, exercise the upper part of the pectoralis major muscle; at 30 degrees, exercise the middle; when 15 degrees, exercise the lower part.
Body weight exercise, each of these exercises almost every change, the effect will be slightly different, and do not have to go to the gym, you can practice anywhere. Beginners should master the basic movements first, and then increase the difficulty of practice.
Note: in the strength training before the best to do aerobic exercise and stretching to preheat the muscle, prevent injuries.
11, push ups (exercise in the chest, front deltoid, triceps)
Arms straight, his hands, with the shoulder width distance. Keep your legs straight and your feet close together. Slow down the body so that the chest is almost affixed to the ground. Return to the starting position, so repeated.
12, arm flexion and extension (exercise chest, triceps)
Hands on the parallel bars, arms straight, but not the lock. Slow down the body until the upper arm is parallel to the ground. Pause for a moment and then return to the starting position, repeat.
13, wide distance push ups (exercise chest muscle, front deltoid muscle, triceps muscle)
Arms stretched, hands stretched, the distance is slightly wider than 15 centimeters. Keep your legs straight and your feet close together. Slow down the body so that the chest is almost affixed to the ground. Return to the starting position, so repeated.
Chest training course: Advanced Training Course
Barbell exercises, experienced exercisers like barbell exercises, barbell exercises more suitable for heavy weight training.
Note: keep wide grip distance. A wider grip (at least wider than the shoulder) is a better exercise for the chest.
14, barbell supine pull (exercise the whole chest)
Lie on a flat stool, holding the barbell above the chest. The head after the decentralization barbell, until the chest had obvious stretch feeling. Slowly pull up the barbell back to the starting position, so repeat.
15, incline bench press (exercise chest upper, anterior deltoid, triceps)
Lie on the tilt training stool, grip distance slightly wider, first vertical upward to the direction of the ceiling barbell. Lower the barbell slowly until the upper arm is parallel to the ground. Then push the barbell back to the starting position, so repeat.
16, anti grip flat bench press (exercise chest central, anterior deltoid, triceps)
Lying on the bench press bench, hands grip (inside out) barbell, grip a bit wider than the shoulder, removed from the bench barbell rack. Lower the barbell slowly until the barbell almost touches the middle part of the breast. Then push the barbell back to the starting position, so repeat.
17, the oblique chest (bench press exercise pectoral muscle, anterior deltoid, triceps)
Lying between the two lower pulley 30 degrees oblique training bench, hold the "D" type pull handle, palm relative. Make elbows and shoulders at the same level, and then pull up, hands close to each other. Slow return starting position, so repeated.
Body weight exercise can improve strength, balance ability and coordination ability.
Note: choose the right size and weight of fitness ball, but also check whether the fruit.
18, fitness ball push ups (exercise the whole chest, front deltoid, triceps)
Hold your hands, straighten your legs, close your feet, pay attention to balance. Lower the body so that the chest is almost affixed to the sphere. Quick return to the starting position, so repeated.
19, transposition push ups (exercise the whole chest, front deltoid, triceps)
The left hand is supported on the pedal, the right hand is supported on the floor, and the other is the same as the basic push up. With the explosive force to push the body up to the left, the left hand on the floor to the ground, and the right hand support on the pedal, complete the process of body displacement. Alternate right and left,
So repetitive.
20, clap pushups (exercise the chest, anterior deltoid, triceps)
Start with basic push ups. Slow down the body, almost touching the ground, then with the outbreak of support body and in the air after a clap hands. So repetitive.
Stretching is an important part of the training, it can increase muscle elasticity
Chest stretch
This exercise can be done with a fixed vertical plane.
1, take the body upright posture, so that the palm, arm and elbow on the fixture, elbow and shoulder level or slightly at the bottom of the shoulder. The elbow angle is about 90 degrees.
2. Slowly lean forward, lean slightly to the left and raise your chest.
3. Contraction of the upper back muscles on the right (right upper trapezius and posterior deltoid), and increase the pull on the right chest muscle.
4, keep 20 - 30 seconds later, change the other side. Repeat 2 - 3 times on each side.
The shoulder and chest stretch
1, fingers crossed together, placed behind the head. Elbows open back.
2, lying on the body ball, with the upper back, shoulder and head support.
3, on the contraction of the back muscles, elbow further towards the floor open at the same time, the chest support. Feel the shoulders and chest stretch feeling.
4, keep 10 - 30 seconds. Repeat at least 2 - 3 times.
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