Chest muscle exercise method, wing-style chest exercise tutorial diagram

Wing-style chest muscle movement illustration

　　Wing-style chest muscle mainly exercises the toes. The cotrophanis muscle, pectoralis major, and anterior-style chest muscles form the front part of the shoulder, which is particularly prominent when the upper arm is raised flat. The cotrophanis muscle is hidden under the deltoid and pectoralis major. The deltoid muscle covers the vast majority. During the exercise, the cotrophanis muscle will be exercised by the cotrophanis muscle.

　　Initial action:

　　Adjust the seat of the wing-style chest muscle. Lift the upper arm flat or slightly lower than the shoulder. The back is tightly attached to the cushion, and place your hands on the resistance pad, that is, the two wings. When you hold the handle tightly, put your entire forearm and elbows tightly on the outside of the resistance pad. The legs are separated. Shoulder-width width is shoulder-length, and the knee joint is bent to a 90-degree angle.

　　Event key points:

　　Inhale and hold your breath. Push the resistance pad toward the center Intermediate movement. Exhale after the maximum resistance position.

　　In the final stage, push the resistance pad and hold it for 1-2 seconds to get the maximum contraction.

　　Slowly release the wings and bring them back to their original position. During the reset process, always force the arm to move the resistance pad under your control until the upper arm is raised horizontally. After returning to the original position, start the next action and repeat it several times.

　　Precautions

　　Do not place the elbows too back. Unless your shoulders are tough enough and the muscles are strong enough. The back of the elbows, the greater the pressure on the shoulders, which may cause injuries. In order to be safe while pushing the resistance pad and make the muscles contract as much as possible. Do not relax completely when returning to the original position. It is crucial to inhale and hold the breathing star during the exercise. When you inhale When the chest expands and the torso becomes stronger and stronger.

　　To ensure a strong and smooth push of the resistance pad, the back should be close to the cushion. For safety reasons, you should do this.

　　The exercise effect

　　The pectoralis major muscle is a large muscle covering the chest. During this exercise, its upper and lower halves can be exercised. If your arms are positioned back enough, the muscles on the outer chest will be exercised. :

　　Same. If you try your best to push the resistance pad. If your arms are close enough, the muscles on the inner layer of the chest can also be exercised.

　　In the scapula, the most important muscles involved make the pectoralis minor and the serrata anterior muscle. The pectoralis minor is a muscle in the upper chest, completely hidden under the pectoralis major muscle. The serrata anterior muscle is on the surface of the ribs under the armpit, with the proximal end covered by the scapula, and the distal end is covered by the pectoralis major muscle.

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