Male fat breast

The phenomenon of fatty breasts among male friends has become very common. This will make people feel that their figure has become very bad and they have a bloated feeling. In the long run, it will also affect their physical health. Therefore, you still have to find a way to improve your fatty breast symptoms. In fact, there are many ways of exercise that can break down the fat in the body and convert your fat into muscle to make your figure better.

Chest

1. Flat press: mainly trains the thickness of the pectoralis major and the chest groove.

Action: Lie on the bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a while, and then slowly return to the original position. Tips: Push up and down in an arc, so that the pectoralis major muscles can be fully contracted and stretched thoroughly.

2. Incline press: mainly trains the upper chest muscles.

Action: The action is the same as the supine push-up, the difference is that the bench is adjusted to an angle of 30 to 40 degrees and you lie on it diagonally.

3. Lying Flying Bird: Mainly exercises the middle groove of the chest.

Action: Lie on your back on a bench, hold dumbbells in both hands with your palms facing each other, stretch your arms naturally above your chest, bend your elbows slightly and lower the dumbbells to the sides in an arc to the lowest point, fully stretch your chest muscles, and contract your chest muscles to lift your arms up in an arc to return to the original position.

4. Supine straight-arm pull-up: the best exercise to expand the chest cavity and train the pectoralis major and serratus anterior muscles.

Action: Lie on a horizontal bench with your shoulders raised and your feet on the ground. Hold one end of the dumbbell tightly above your chest with both hands. Use your shoulder as the axis to slowly lower (descend) the dumbbell behind your head (feel your pectoral muscles and thorax stretch). When you reach the limit, pull the dumbbell back to its original position.

Note: To prevent damage, the lowering process should not be too fast.

Shoulders

1. Push-up: Mainly train the anterior, middle and posterior deltoids.

Action: Sit down, hold the dumbbells at your sides, elbows out, palms facing forward, push the dumbbells to the highest point in an arc, pause, and slowly control the dumbbells to return to the original path (arc). Tips: You can also do it in a standing position, do it with both arms at the same time, or do it with one arm in rotation.

2. Lateral raise: mainly trains the middle bundle of the deltoid muscle.

Action: Hold dumbbells in both hands and hang them in front of your legs. Lean forward slightly, bend your elbows slightly, and lift the dumbbells to the sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Pause for a moment, then control the shoulder muscles to slowly return to the original position. You can also do it with one arm, alternating between the two arms.

3. Bent-over side raise: mainly trains the posterior deltoid muscle.

Action: Hold dumbbells in both hands with your palms facing each other, bend over with your knees bent, keep your body steady, raise your arms to the sides, and then slowly return to the original position under control.

4. Shrugging: mainly exercises the trapezius muscles.

Action: Hold dumbbells with both hands and hang them at the sides of the body, bend your knees slightly, lean your upper body slightly forward, fully lift your shoulders, try to touch your earlobes with your acromion, pause for a moment, and then slowly control the return to the original position.

Back

1. Bent-over two-arm row: mainly exercises the dorsi muscles.

Action: bend forward with your knees slightly bent, hold a dumbbell in each hand, and hang it in front of your body. Use the contraction of your dorsiflexors to pull the dumbbells to the height of your elbows and shoulders or slightly above your head.

Above the shoulder, pause for a while, and then use the tension of the dorsi muscles to control the dumbbell to slowly return to the original position. Note: When rowing, the dorsi muscles should be contracted and stretched, and the upper body should not be lifted to avoid borrowing force.

2. Bent-over one-arm row: mainly exercises the outer side of the back and lower back.

Action: Hold the dumbbell with your palm facing inward, and use your other hand to support a fixed object at the knee position of the same leg to stabilize your body. Raise the dumbbell to the waist position (fully contract the back muscles), pause for a while, and then slowly return to the original position in a controlled manner (fully stretch the back muscles). After completing one side, switch to the other side.