How to get full chest muscles with resistance bands?
Full chest muscles are the pursuit of every fitness man. Good-looking chest muscles are a person's face and a good figure, which can attract the eyes of the opposite sex.
However, the fat breasts of boys are meaningless, only the pectoral muscles that are trained are attractive. Girls who want to get rid of sagging breasts should also strengthen their chest training. The growth of muscles can support their breasts and combat the sagging problem caused by time.
When training your chest, you can drive the development of the arm and shoulder muscles, help you improve the strength of your upper body, and at the same time improve the line of your upper body, making your figure more and more stylish.
The chest muscles are composed of four parts: the upper chest, the middle chest, the lower chest and the middle seam. When training the chest, we need to stimulate it in all directions and from multiple angles.
When we first started practicing chest, we had to learn the standard trajectory of the movements, find the power of the chest muscles, and then gradually increase the weight, so as to improve the dimensions of the chest muscles.
Girls should strengthen the training of the lower pectoral muscles, such as bench press, parallel bar arm flexion and extension, etc., which will help to shape upright pectoral muscles, while boys want to build a good-looking pectoral muscle mid-seam, they must strengthen the mid-seam training, such as chest clipping. such training.
If you don't have time to go to the gym, you can also buy some equipment to train at home, and elastic bands are a good way to train at home.
Action 1: Flat bench press with elastic band
Wrap the elastic band around your back, hold the elastic band with both hands, lie on the ground with your knees bent, perform a straight arm stretch with your elbows bent, pause for a while at the peak, and then slowly return to the original position. Perform 15 reps, repeat 4 sets.
Action 2: Elastic Band Incline Bench Press
The same is to pass the elastic band around the back, hold the elastic band with both hands, let yourself sit on a chair, lean on the back of the chair, tighten the core of the waist and abdomen, straighten the muscles of the lower back, and perform elbow and straight arm training. Perform 15 reps, repeat 4 sets.
Action 3: Kneeling position elastic band one-arm chest clip
Tie one end of the band at chest height, stand in front of the band, hold the band in one hand, and stretch forward from behind. Perform 15 reps on each side, repeating 4 sets.
Action 4: Supine elastic band one-arm bird
In the supine state, the elastic band is tied diagonally above the shoulders, then adjust the posture, bend the elbows slightly, and then stretch to the chest. Perform 15 reps on each side for 4 sets.
Reminder:
1. Regarding the choice of resistance of the elastic band, girls can choose an elastic band with medium and small resistance, while boys can choose an elastic band with great resistance.
2. Warm up before chest training, activate body muscle groups, and then start formal chest muscle training. After chest training, you should also stretch and relax the target muscle group to help muscle repair.
3. Don't exercise every day for chest training, keep the frequency of exercising once every 3 days, persist for more than 2 months, I believe your chest muscles will find a lot of changes.
