Pectoral muscle + shoulder composite training 6 actions
Fitness and bodybuilding is a hot spot of new fashion now. Fitness and bodybuilding not only allows the body to develop a strong and sexy body, but also strengthens the body to strengthen the body and health, promote body metabolism and enhance immunity, and protect the body's important bones and joints.
In the fitness and bodybuilding, the chest and shoulders are the parts that every fitness person must practice. The muscles of these two parts can be trained not only to make the body full of beauty, but also to significantly enhance the basic strength of the body to lay a solid foundation for fitness, so fitness Start training from the arms, chest muscles and shoulders. Only by boosting the muscle strength of these parts, your fitness path will be smoother.
Today, Xiaobian recommends a set of chest muscle + shoulder combination training exercises, which can help you train the chest muscles and shoulder muscles at the same time. The following six movements, the chest muscle training part can use the larger weight that can control the range. Use the incremental training method to train the muscles to stimulate the depth. The shoulder training part uses the medium weight training. Each movement is done in 3-4 groups, the group rests for 1 minute, and the movement rests for 2 minutes.
Pectoral muscle training
Action 1 large weight slanting barbell bench press (priority to the intensive practice of the upper chest), the weight of use gradually increases, each group does 10-6 times (to do safety protection, must be completed in the partner assistance)
Action 2 stands using a rope to make a chest from a high position, and the weight used is gradually increased, and each group is made 10-8 times.
Action 3 flat dumbbell bench press, the weight used gradually increases, each group does 10-8 times
Shoulder training
Action 4 Â Sitting posture using a fixed instrument for the press, the weight used is gradually increased, each group does 10-8 times
Action 5 Â Using the dumbbells for side lift, the weight used is gradually increased, and each group is made 10-8 times.
Pectoral muscle training
Action 6 uses a fixed instrument to make the chest, the weight of the use gradually increases, each group does 10-8 times
If you have any questions about fitness and health sports, please pay attention to my public number 91 fitness: JS02016 I will answer for you in detail
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