As a man if even the iconic chest muscle didn't say if indeed a little embarrassed, but my work and don't need to pay too much energy, and I also feel chest go in, excuse me how can make no sports equipment in the ground as quickly as possible exercise a chest big muscle?
A, developed the main method of chest big muscle
The developed chest big muscle of the main method is the barbell lie, other methods are are auxiliary. For the volume of the muscle and the heave is proportional to the weight, and the weight of the barbell bench press than dumbbell relatively. If use big weight dumbbell do lie nominate or "the birds", it is very difficult. Normally, if lie up to 60 kg weight may nominate, each group 8 a 10 times, do the bust can practice to 95 centimeters. With 100 kg to practice, is more than 100 cm, the bust of 120 cm.
Second, the design of the barbell are lying and methods
Its exercise, mainly with the bell dumbbell is heavy, and the poles, from the way is the point of view of the lift, it, the speed and group influenced by such factors as the number of chest muscle, practice is big muscle is no exception.
The barbell poles are lying in a little thick diameter for beautiful, outer diameter 40 mm, 35 one wall thickness 2.5 a 3.0 mm. Leverage thicker, can reduce the pressure for palm unit, increase, to force area arm push up. The bell is a to the distance to a short piece for good, about 100 mm, make weight (force) focused on the close of chest muscle vertical plane, and can decrease the generation of rabbit couples exerting on the annular gear.
Leverage the position of the rise and fall of practice must put on by chest muscle parts (down to cross every, up to the collarbone). Practice should be bottom-up, chest by wide to narrow, the first practice chest (fall under the lie), to practice more chest (PingWo) in practice, the chest (after positive inclined lying). First bar, wide grip in the bar, again is after is narrow poles. Wide grip its chest muscle, narrow width practice is its chest muscle practice high (thick) degrees.
As for lie nominate stool, and pour the push (20 a lie down 30 degrees) and PingWo push stool, and with a short are only back on when, can make the surface contact stool chest, and increase pressure units stand. Positive inclined lie with sitting arc push stool (30 a 45 degree) can make up the chest, into a level, make the barbell vertically acted on his chest.
Three, are breathing down
Force when inspiratory, can make the oxygen storage of muscle protein and red powered muscle glycogen, the muscles increase the number of capillary expand, to pull. Such as force when expiratory, will lack of oxygen, muscle glycogen to offer can, insufficient muscle power will be reduced, the participation of muscle fiber number will be reduced. In addition, muscle glycogen "combustion" don't fully also will produce more lactic acid, the muscles ache fatigue. So, are the correct breath method lie is pushing the barbell inspiratory, barbells down when expiratory.
Four, down the speed of the recommended
The fast contraction (1 a 2 seconds) and slow stretch (2 a 4 seconds) and wade slow hard way for nervous rules (contraction force 4 seconds, restore stretch time 2 seconds) contradictory. The author's experience is reduction time and shrinkage of the same time (2 lift on a 3 seconds) is advisable. For speed too fast or too slow, explains the heave weight not appropriate.
Five, triceps muscle to the influence of chest muscle
In practice chest big muscle at the same time, should strengthen the upper arm triceps muscle exercise. No developed the triceps, is impossible to lie down from the great weight of the barbell push, also cannot LianChu flourishing chest big muscles.
Usually, PingWo push weight should practice three muscle weight of 3 times.
Six, push-ups
No, push-ups poles dumbbell is the most simple practice chest muscle magic weapon. Often do push-ups can also keep the volume of chest muscle, the middle-aged calisthenics have special significance.
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