Girls' gym chest exercise plan!

Girls, what are you afraid of? Are you afraid of practicing soft breasts and hard breasts? Are you afraid of losing your breasts??

　　Muscles and fat are two sessions. The breasts usually bring curvaceous beauty to women, which are mainly formed by fat. The chest muscles are the muscles under the breasts, which are relatively thin and flat.

　　So don’t worry about becoming strong and flat after practicing the chest muscles. Fat will not become muscles!

　　Chest muscles are like the roots of plants for women’s breasts. It can help fix the shape of the breasts. The insufficient amount of chest muscles and excessive muscle relaxation. Your breasts will become ugly! Loose and sagging!

　　So exercising the chest muscles is essential for girls in the gym!

　Today I will introduce 3 basic exercises of chest muscles suitable for girls! Each action has three sets! Each set 10-15 times, rest for 1 minute after the group

　　1. Sitting equipment pushing the chest

　　Action: Adjust the seat height before starting. Sitting on the instrument. In terms of mechanical means, align the handle with the middle bundle of the chest and adjust the appropriate weight.

　　Open the arms, and the arms are slightly smaller than 90 degrees, and find the appropriate grip distance. The action route is from back to forward, exhale when exerting force, and inhale when reducing. Maintain a uniform rhythm, push up 4 beats, and restore 4 beats...

　　Tip: During the entire movement, keep the chest straight, abdomen, sink the shoulders, and slightly retracted; be careful not to fully extend the elbow joints to avoid damage to the elbow joints; do not touch each other during restoring to avoid muscles After relaxing the flesh, the second force is exerted.

2. Seating instrument chest clamping

Action: First adjust the seat height. When sitting on the instrument, the forearm is placed on the handle, the elbow joint is slightly lower than the shoulder and perpendicular to the ground. The course of the action is from back to forward. At the beginning, the arms are approximately parallel to the shoulders. When completing, the handle is located directly in front of the chest. At this time, the chest muscles are completely tightened. Exhale when exert force forward, inhale when resting backward, with a uniform rhythm, 4 beats forward, 4 beats forward, 4 Skip backward. Repeat the movements for 8 or 12 times in one group. After completing 1 group, rest for 1 minute, complete a total of 3 or 4 groups.

　　Tip: During the entire movement, keep your body stable, straighten your chest, tighten your abdomen, sink your shoulders, and slightly retract your chin; pay special attention to the elbow joints do not exceed the shoulder joint when facing backward to avoid the anterior ligament of the shoulder joint being lengthened; do not leave the backrest when facing forward to avoid other muscles participating in exerting force.

4. Knee bent push-ups

　　For girls who lack strength, knee bent push-ups will be a good choice! Because the knees touch the ground and the force-pressing arms become smaller, the pectoralis major muscles need to produce less force.

　　1 Straighten your arms, place your palms directly under your shoulders, slightly wider than your shoulders.

　　2 The body must be in a straight line from head to thighs, and use force to prevent the body from falling down. Clamping your hips will help keep your hips stable

　　3 The calves can be placed directly on the contact surface, or cross the legs and knees on the ground like the attached picture.

　　Downward, bend the elbow slowly downward, at the lowest point, the upper arm and the body are at 45 degrees.

　　Bend the elbows, so that the body lowers the chest to the position close to the floor, stop at the lowest point, and then push back to the starting position.

　　Exhale when exerting force upwards, inhale when restoring downwards, and maintain a uniform rhythm of 4 beats and 4 beats.

　　Tip: Keep your chest straight, abdomen tightening, and sinking throughout the entire movement. The posture of slightly retracting shoulders and chin; try to tighten the hips and abdomen, and be careful not to collapse the lumbar spine; do not fully extend the elbow joint when supporting upwards to avoid elbow joint damage.

　　After completing all chest training movements, do not forget to stretch. The method is: walk to the wall, press the right forearm to the wall, make the elbow and shoulder in a straight line, and turn the body to the left to produce a horizontal abduction state of the shoulder and maintain it for 15 to 30 seconds.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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