The Believe male Want to have a solid pectoral muscle, then select the 4 most effective, classic, and fastest pectoral muscles for you work out Action, I wish you have your own muscle coat as soon as possible. Let's take a look.
1, double arm flexion and extension:
As the chest warm-up action, focus on creating the lower chest. Action points: Elbows clamped, upper body leaning forward, chin adduction, a little chest, regardless of the beginning or end to maintain this position, the action should not put too low at the bottom, so as not to put too much pressure on the shoulder joints.
The 2, barbell flat bench press:
Create a full chest circumference. Different grip stimulations have different emphasis. Slightly narrower shoulder to shoulder exercise in the middle of the pectoralis major muscle, and the shoulder with the width of the whole chest muscle training, shoulder exercise slightly wider than the chest muscles, and then widen if it is focused on exercising after the deltoid muscle beam.
The 3, the location of the feet:
The legs are separated by 45 degrees and lie flat on the ground for strong support. To put your foot on the bench, the stability will be poor, and you need to share some of the power to control the stability of the core muscles, so you can not maximize your strength to exercise the pectoral muscles. Important: Do not lift hips and waist off the stool.
4, oblique dumbbell push:
Exercise the upper pectoralis major muscle. The advantage of dumbbells over barbells is that they are not limited by a bar, and they can stretch the pectoralis major fully. Be careful not to lower the pectoralis major so as not to pull the pectoral muscle. This exercise is done in front because free weight requires a lot of energy. The angle of the swash plate is controlled between 30-45 degrees, and the pressure on the deltoid toe beam is too large due to the angle, which affects the force of the pectoral muscle.
The Men's fitness notes
1, exercise cramps, pay attention to calcium, magnesium
Leg cramps after exercise symptom Does not indicate that your exercise is overloaded, but is caused by insufficient nutrition. The main role of calcium and magnesium synergy in the human body is to participate nerve The conduction of muscles, physical exercise is very easy to cause the lack of calcium and magnesium in the human body, which in turn hinders the transmission of neuromuscular transmission and causes leg cramps.
The daily calcium requirement for adult men is 1,000 to 1,800 milligrams, and the daily recommended amount of magnesium is 350 milligrams. The source of calcium is sufficient, and milk is a good choice. Green leaf food The magnesium contained in it is most easily absorbed, and rich and high-quality magnesium can also be found in nuts and seafood.
2, sweating, careful dehydration
Men need more water than women. For men, the moisture needed in muscle is more than three times higher than in fat, and in men, the muscle accounts for about 40%, in ordinary people. female In the body, muscles only make up 20% more.
Water also lubricates joints, regulates body temperature and dissolves and transports nutrients into the body. The average man needs about two liters of water every day, and the men who exercise will have double the water consumption.
The 3, training, it is necessary to add chromium
Chromium is a mineral that is essential for life. It reduces cholesterol in the body, increases endurance, and it also increases muscle mass and oxidizes fat. High quality grape And raisins have a reputation as a natural "chrome library." Ordinary men eat a bunch of grapes every day to provide enough chrome, and men who participate in fitness exercises need to double. (Reference website: Family doctor online)