6 movements to create an "inverted triangle" body

What should be the ideal upper body shape for a person? Is it because of broad chest muscles and flat abdominal muscles? That's right! The following 6 movements can help you have an enviable sexy figure and help you create a perfect "inverted triangle".

Pectoral muscles section

Have you ever dreamed of being Tom Cruise in "Mission: Impossible", running wildly in the water town of Jiangnan. The charm of the male and strong muscles, especially the two solid chest muscles hidden under the black T-shirt, trembling naturally as they run, making the women on the screen excited and the men envious; or like Prince Pei Yongjun, who has an elegant appearance and gentlemanly outfit, the beautiful chest muscles in the open shirt feel hidden If it appears, it hides a more charming lethality.

The upper chest is the part that men are most likely to reveal. As an integral part of the perfect "inverted triangle" shape for men, the developed chest muscles will make you dress more stylish, and the female eyes will naturally extend from the neckline. In addition to the sexual charm, thick chests can bring more security to your close lovers around you. When you are more stylish in suits, you will also have more male courage in the business world.

To create a male chest muscle, follow the following 3 movements we recommend. You don’t have to spend a lot of effort, nor do you need to push a particularly large weight. As long as you exercise regularly, exercise 1-2 times a week, only 4 —6 weeks, you can feel the bulging feeling in your shirt, and you will unconsciously lift your chest when walking.

Action 1: Upward Smith Machine Bench Press

Function: It is the ace action to create an upper chest and an overall chest shape

Action tips: Place an adjustable training bench under the Smith Machine, adjust the angle of the training bench to 30-45 degrees, adjust the position of the training bench, so that the surface of the stool is in the same line as the center of the lever, and ensure that the lever falls on the upper chest (5 cm below the clavicle). Hold the bar shoulder-width with both hands, push the barbell to the highest point, and then control the drop to 1 cm of the upper chest. Then push the barbell at a constant speed. Do 3 sets, each set 8-12 Time. The rest between groups is 1-2 minutes.

Tips: This exercise can outline the entire chest shape, visually giving people a more three-dimensional and upright effect. At the same time, it can also fill the gaps in the muscles on the clavicle. Do not quickly lower the barbell to the chest and then rebound and push it up. This will disperse the weight on the shoulders and arms.

Action 2: Low-position tensioner clamping the chest

Function: One of the most effective exercise methods on the inner side of the upper chest

Action: At the low-position tensioner Install a grip on the handle, stand slightly in front of the tensioner, choose a lighter weight bearing, hold one grip on both hands on the side of the body. The center of gravity of the body slightly backward, focus your mind on the upper chest. Pull up the grip to the height of the chest in front of the body. Then control and restore. Do 3 sets, 2 times per set. Rest between groups for 1 minute.

Tips: This exercise can make up for the weak inner muscles of the upper chest. During the exercise, muscle sensation is the main focus, and do not aggravate blindly, resulting in inadequate practice. .

Operation 3: Pushing the chest with an upward instrument

Operation: Shape the overall chest muscle thickness

Operation tips: Lying on the upper oblique chest pusher, use medium weight bearing, adopt a slightly narrower grip method than shoulder, push the heavy object to a high place, but do not straighten the elbow joint, and then control the restoration, but do not completely lower it to the bottom. Repeat the above exercises. Each set 8-12 times, practice 3 sets.

Tips: It is not enough to have a chest shape alone. Only with thickness can people feel your true feelings. Strong. During exercise, focus on the chest muscles instead of the heavy objects pushed up, and control the movements throughout the process, which will stimulate the chest muscles very significantly.

Abs muscles

Having abs with angular edges is not only a sign of health, but also a symbol of men's sex and strength. From a positive perspective, the aesthetic importance of the abdominal muscles is on the same position as the chest muscles. A slight bulge will wipe away all your fitness results. In order to defend the dignity of men, act quickly and smooth out the abominable "Little belly".

Follow the following three movements, 3 times a week, combined with 40 minutes of aerobic training each time, and reasonably control your diet, eat less high-calorie foods, and eat more healthy foods, such as whole wheat bread, oats, peeled chicken breasts, fish and other high-quality carbohydrates and proteins. It is not difficult to have a flat and stylish 6-pack abdomen.

Action 1: Bend on the stool, aiming at the middle and upper abdomen

Action tips: lie on your back and lay flat on the ground, rest your calves on the stool, and gently press your hands against your ears to relax your neck. Use the power of your abdominal muscles, lift your body upwards to your shoulders off the ground, but do not lift your back to make it off the ground. 20-30 1 group, do 3-4 groups. The rest between groups is 30-45 seconds. Those with poor foundation can rest for 60 seconds.

Tips: The calf and knees are close to the stool, and the big and calves are at a right angle to prevent the legs from leveraging force. When lifting your body upward, you must be slow to experience the force of the abdominal muscles. Fix the chin and lift it slightly. Otherwise, it will cause too much force on the neck, affecting the training effect.

Action 2: Lift your legs on your back, aiming at the lower abdomen

Action tips: Lie on your back and train On the stool, hold the edge of the stool with both hands. Straighten your legs, raise your legs until it reaches a 45-degree angle with the ground. Stop a little, then slowly lower your legs. 20-30 are 1 set, do 3-4 sets. Rest between groups is 30-45 seconds. Those with poor basics can rest for 60 seconds.

Tips: When lowering, lift your legs up the moment you touch the surface of the stool. Do not wait until all your legs are attached to the stool and repeat the exercise, so that your lower abdomen is always in a tense state. Raising your legs to a 45-point corner is enough.

Action 3: The instrument turns the abdomen, for the side abdomen

Action tips: Sitting on the mechanical abdomen, select a lighter load-bearing, hold the handle with both hands, clamp the solid with both legs, and make the position of the solid at a right angle to the original position, that is, the initial position of the action. Use the power of the abdominal muscles, turn to the center of the handle of both hands, and then control and restore to the initial position. 20-30 are 1 group, do 3-4 groups. The rest between groups is 30-45 seconds. Those with poor basics can rest for 60 seconds.

Tip s: When practicing, you must keep your upper body upright and look forward to keep your eyes straight, so that your body is in a balanced state. When turning to one side, you will intentionally control the strength of the waist and abdomen on the same side. Otherwise, the same is true.

Aerobic exercise is arranged after abdominal muscle training, and the fat burning effect is more obvious. You can choose to alternate between treadmills, ellipticals and aerobic bicycles to prevent excessive wear of the knees caused by single treadmill training, and can also add freshness to boring aerobic training.