At present, a lot of people like to do fitness, because it can not only relieve their stress very well, but also help them have a more perfect body. Especially male friends hope to grow muscles, so that they can exude masculinity as a whole. Today we have learned what exercises can grow muscles. Dips: As a warm-up for the chest, focus on building the lower chest. Action points: Keep your elbows tucked together, your upper body leaning forward, your chin tucked in, and your chest slightly hunched. Maintain this position both at the beginning and at the end. Do not lower the bottom of the movement too low to avoid putting too much pressure on the shoulder joints. Barbell flat bench press: Builds up the entire bust circumference. Different grip lengths have different stimulation focuses. Slightly narrower than the shoulders to train the middle pectoralis major, shoulder-width to train the entire pectoralis, slightly wider than the shoulders to train the outer pectoralis, and wider to focus on the rear deltoid Position of feet: Spread your legs at a 45-degree angle and place them flat on the ground for strong support. You have to put your feet on the bench, which will make your stability worse and require you to share some of your strength to control the stability of your core muscles. This way you cannot exert your maximum strength to train your chest muscles. Incline Dumbbell Press: Exercise the upper pectoralis major muscles. The advantage of dumbbells over barbells is that there is no horizontal bar restriction, so you can fully stretch the pectoralis major muscles. Be careful not to lower them too low to avoid straining the pectoral muscles. This exercise is done first because free weights require a lot of energy. The angle of the incline board should be controlled between 30-45 degrees. If the angle is too large, the pressure on the anterior deltoid muscle will be greater, which will affect the strength of the pectoral muscles. Decline Dumbbell Press: Exercise the lower pectoralis major muscles. Make sure to lower the dumbbells or barbell to both sides of the lowest ribs, and not to the middle of the pectoralis major muscle to avoid putting pressure on the shoulder joint. The above article tells us in detail what exercises can be done to grow muscles. In fact, the most common way to grow muscles is to lift dumbbells, which can exercise your muscles very well. The best way is to choose the bench press method to avoid putting too much pressure on your shoulder joints. |
<<: What are the exercises for the oblique abdominal muscles?
>>: How to prevent calf muscle soreness after exercise
Do you often see people posting pictures of thems...
Having a muscular body does make you look strong ...
Many people often do aerobics, and many girls use...
People who don’t like to exercise usually feel ex...
When people exercise, their bodies are constantly...
In the summer, many people like to do outdoor spo...
1. Headscarf When hiking in the jungle, spider we...
Pain on the outside of the knee when running is a...
The movement characteristics of Tai Chi are: cent...
Exercise not only keeps you fit, but also exercis...
There are various ways and types of exercise, but...
In fact, many female friends lack exercise, espec...
When talking about pillows, many beautiful girls ...
Nowadays, life is stressful and many working frie...
In recent years, muscular men and athletic men ha...