How to train the middle seam of the chest muscles, push-ups and arm strength machines are the most effective

Many men want to have a body of toned muscles, especially pectoral muscles. Broad pectoral muscles can not only increase a man's personal charm, but also make others feel safe. Those who have fitness experience know that different muscle groups have different training methods, so how should the pectoral muscles be trained?

1: The main muscle groups exercised by push-ups are the pectoralis major and triceps brachii, while the anterior deltoid, serratus anterior and coracobrachialis as well as other parts of the body are also exercised. Push-ups are a basic exercise in daily exercise and physical education classes, especially in military physical training.

2: Support your body with your hands, arms perpendicular to the ground, legs stretched out to the back of your body, rely on your hands and the toes of your feet to maintain balance, keep your head, neck, back, hips and legs in a straight line, and keep your body straight and level. Bend your elbows outward and lower your body to the ground. Tighten your abdomen and keep your body in a straight line for one second, then return to the original position.

3: According to research, regular strength training such as weightlifting and push-ups can not only strengthen bones and muscles, but also improve blood vessel elasticity, increase blood flow in the limbs, and lower blood pressure, which is very beneficial to cardiovascular health. If you can insist on doing 15-20 push-ups every day, it can protect blood vessels.

4: However, the editor reminds that you should practice push-ups gradually, from easy to difficult, from little to more, and from light to heavy. Choose the appropriate training method according to your physical condition and control the exercise load.

5: Do a good job of warming up and relaxing to prevent injuries and muscle stiffness. The elderly are prohibited from using finger-style, high-five, and weight-bearing exercises. Patients with heart disease and high blood pressure are prohibited from using this method.

1: Arm strength machine, also known as grip bar, is a kind of sports equipment used to exercise arm muscles and forearm wrist flexor muscles. It is dangerous. According to the size of the force required for use, it is divided into different levels, generally divided into 20, 30, 40, 50, 60KG levels.

2: Bend your arms and bend the spring behind your neck. Extend your arms forward, bend the spring upward, and then relax. Hold your arms in front of your chest, bend the spring, then straighten them and slowly relax. Stand with your feet apart, bend your right elbow, bend the spring with your left hand, then bend your left elbow and bend the spring with your right hand. Extend your arms behind you, hold the spring tightly, then straighten them downward and gradually bend them. The arm trainer is about quantity, not weight.

3: The editor reminds you to check whether the connection parts of the arm trainer are firm and not loose before use. When using, put the safety belt on the handle of the arm trainer on your wrist. Please choose an arm trainer that suits your physical level to avoid muscle strain. When using, you should choose a relatively spacious venue to exercise to avoid slipping and hurting others. It is recommended that children under 12 years old do not use the arm trainer. When using, you should do it at a constant speed.

It is not just theoretical stuff, but actual action. Whether in the gym or at home, the above exercises can actually be done. Especially for men, it is better to have toned muscles.