How to train a man with a good figure

If you are under 25 years old now, you will grow taller if you follow the following diet.

If you want to gain weight, you should eat more protein, especially foods containing amino acids, such as flour, wheat germ, beans, shrimp, crab, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, cheese and dark vegetables.

On the contrary, white rice, glutinous rice, desserts and other foods should be avoided as much as possible. It is better to eat less cola and fruit juice, because it contains more sugar, which will hinder the absorption of calcium, and eating too much will affect the development of bones. In addition, salt is also the enemy of increase, so we must form the habit of eating less salt.

Here are some ideal foods to promote growth and keep healthy and fit:

1, 100% protein: protein can make the body burn excess fat quickly, lose weight and enhance the body's resistance to diseases and fatigue. It is the unanimous opinion of experts that protein is very beneficial to health.

2. Meat, fish and eggs are rich in animal protein.

3. Eggs: Among all kinds of animal proteins, eggs are the most important food. Eggs also have a variety of amino acids that make cells, so eating eggs with meals can definitely play an excellent role.

4, breakfast can not be omitted: many girls who are afraid of obesity ignore breakfast. In fact, in the eyes of westerners, breakfast is the main meal of the day. No matter how rich it is, breakfast must be eaten.

5, eat less snacks: candy, chocolate, peanuts and other snacks. Most of them contain high heat, which is really dangerous. People who can't eat snacks might as well learn to bite carrots. Celery or low-calorie food.

6. More calories and less calories: Everyone has an appetite and varies in size. If you want to satisfy your appetite and lose weight, you should choose this food. Fruit watermelons have almost no calories even when they are full; So is vegetable soup.

7. Vitamin supply: As mentioned above, vitamins are the source of life. For beauty and nutrition, we should supply enough vitamins every day.

8. Drink less: Because alcohol is high in calories, it replaces the burning effect of fat and naturally gains weight.

9, do more exercise: let the excess energy be consumed as much as possible, stored in the body, will be converted into fat.

10, eat more lettuce: such as carrots. Low-calorie foods such as celery, lettuce is not cooked, and the nutrients are not destroyed. Many models have the habit of reaching for lettuce at any time.

It is not easy to keep a beautiful figure.

In addition to maintaining the above dietary principles, people with beautiful bodies also have several principles in eating.

(1) Chew slowly: Chewing slowly and enjoying the taste can reduce the feeling of fasting. Observing a slim person, the time to eat is always twice as long as that of a glutton.

(2) Drink plenty of water: water contains no calories and will never get fat. When you want to drink tea or drink, you might as well switch to water, which can wash away impurities in your body and make your skin more beautiful.

(3) Eat raw: greasy sauce is the cause of getting fat, so avoid it and try to eat a natural taste.

(d) Artificial sweeteners instead of sugar: sugar is the highest energy source and will eventually become heat. Other fats or starches are stored in the body. If there must be sweetness in food, there is no harm in replacing high-calorie sugar with artificial sweetness and gaining weight. For example, an ordinary cream cake usually has 200 calories, but if artificial sweeteners are used, it only has 70 calories.

(5) Salad: Salad plays a great role in beauty. However, it goes without saying that the calories of salad are better replaced by white sauce or lemon juice with less calories.

Other foods such as chocolate and coffee. Butter. Sweet potato. Fried chicken will make your efforts to keep your charming figure fail. Don't be careless Generally speaking, to maintain a charming figure, you need to consume 2300 calories a day. Of course, this number will also increase or decrease slightly according to everyone's physique.

In order to prevent weight gain, we should develop the habit of measuring weight at ordinary times.

Exercise plus nutrition: growing taller is not a dream.

It is difficult to comment on the effects of enhancers and enhancers popular in the market. But what is certain is that the traditional methods of exercise and nutrition are the most natural and safe. As long as you follow the instructions below, your dream of growing 3 cm tall will come true and your figure will be longer.

Mechanical heightening method

As long as it is human, the back is more or less abnormally bent. If this (abnormal bending) is corrected, all joints will become longer, thus increasing your height. You should not underestimate the time from bending to straightening of joints. There are so many joints in the human body that every little makes a mickle, of course, it is considerable.

Mechanical therapy not only has obvious curative effect on polio and hemiplegia, but also can treat severe cat back and O-foot, so that the spine can be restored to normal, the posture can be improved and the height can be increased. In addition, it can also treat female physical discomfort and frigidity. Therefore, more and more women are engaged in this kind of beauty gymnastics. As long as you do it three times a day, you can grow at least 3 cm tall and become graceful after three months, which can be said to be a beauty gymnastics that kills two birds with one stone.

(1) Put your feet together, stand up straight, move one leg back half a step, then bend your upper body forward, keep your knees bent, and let your fingers touch the ground, and so on 15 ~ 20 times. This action can make the lines of thighs and knees graceful and soft, and make the left and right legs symmetrical.

(2) Open your feet for 30-60 cm, stand up straight, put one leg back for half a step, and then twist your upper body so that your fingertips can touch the toes on the other side. And do 10 ~ 15 times continuously. This action can make the lines of the two wrists graceful and soft, narrow the waist circumference and correct the curvature of the spine.

(3) Open your feet for 60 ~ 70cm, put one leg back for half a step, then raise your arms to shoulder height, and then throw them back horizontally. Twist 7 times in the direction of long legs and 4 times in the direction of short legs. This action can tighten the waist and make the figure beautiful.

(4) Face the wall, keep a distance of 30cm, stand with one leg back half a step, open the heel, let the toes face the inside, then press your hands on the wall, hold your chest out, bend your legs, protrude your hips backwards, and put your knees together. Do it 20 to 50 times in a row. This action can displace the femoral joint, radically solve the problem of uneven legs, and make the leg lines beautiful.

(5) Make a waist pillow that is cm long and twice as wide as your wrist, put one leg back half a step, sit deeply in the chair, then lean back with your shoulders and hold your chest out for 20 times in a row. This action can cure fatigue and shoulder pain, and it can also shrink the abdomen.

(6) Pick up a rope and stand, put one leg back for half a step, and then jump rhythmically 60 ~ 70 times in this position. Skipping rope is a good whole-body exercise, which is not only of great help to health and beauty, but also can contract the muscles of the whole body and increase the height.

(7) Sit on the calf, put the knee of one leg back 3 ~ 5 cm, pull the shoulder back, and lift the arm straight up. In this position, lean forward and get as close to the floor as possible. Do it 20 ~ 40 times in a row. This action is the most effective exercise to correct the cat's back, which can not only straighten the back, but also beautify the lines of the wrist.

(8) Sit down, tie the upper part of your knees with cloth, hold the calf with both hands, keep the knee of one leg flush with the knee of the other leg, then bend your body with both hands to make your chin touch your knee for 20 ~ 30 times in a row. This action can tighten the hip muscles.

(9) After finishing the above eight movements, don't take the cloth off your knees for the time being, put a pillow on your back, straighten your legs and lie flat 15 minutes. If you have cold syndrome, you can tie a cloth to sleep at night, so that the cold syndrome will be better after a while. These are the most effective exercises for people with cat backs and O-feet.

Food that can increase height

If you are under 25 years old now, you will grow taller if you follow the following diet.

If you want to gain weight, you should eat more protein, especially foods containing amino acids, such as flour, wheat germ, beans, shrimp, crab, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, cheese and dark vegetables.

On the contrary, white rice, glutinous rice, desserts and other foods should be avoided as much as possible. It is better to eat less cola and fruit juice, because it contains more sugar, which will hinder the absorption of calcium, and eating too much will affect the development of bones. In addition, salt is also the enemy of increase, so we must form the habit of eating less salt.

How to make the body grow taller?

Talking about height actually includes two meanings. One is physiological height or natural height, which can be measured objectively. Second, the psychological height or social height is actually the intangible recognition of a certain height by oneself and society.

The standard of height beauty in today's society is that girls are "slim", which at least includes slender legs and young men are "stalwart and handsome". This standard cannot be dispelled and changed by administrative and political forces.

If it is only aesthetic, unfortunately, height permeates all fields of society and plays a powerful role. Young women regard young men under 170 cm as "semi-disabled", and recruiters in enterprises and institutions also have height requirements, but they are also to blame. Therefore, many young men and women are very upset because their height is rejected.

Needless to say, boys and girls, even young parents, want to have a tall figure in their future life. So, how can we realize this beautiful wish? Can I increase my height? The answer is encouraging. People's figure can be changed.

Teenagers and parents can take the following measures:

1, food and nutrition. There are seven elements in nutrition: protein, fat, carbohydrates, vitamins, water, cellulose and minerals, all of which are indispensable.

2. Exercise is an important condition for human development. Exercise is not equal to labor, the repetition of which is not good for height. Increasing exercise should be a completely coordinated exercise to develop the body.

3. Drugs. If there is a drug that can make the body grow taller, it may be the most popular of all methods. In the gene age, scientists can achieve better growth and height effects than all kinds of medical and nutritional health products in the past by combining the principles of human gene development engineering, modern biotechnology and traditional Chinese medicine physiotherapy methods.

4. Other factors. Lifestyle, kneeling posture, sleeping posture and even the height of furniture are all related to height. Thick and hard bedding affects blood circulation. Combining work and rest, healing, and good psychological quality are not without benefits.

It is observed that human growth and development can last until the age of 25, and women still have a vigorous growth process after menarche.

When is the best season for human growth in a year? !

A striking report of the World Health Organization pointed out that the growth rate of human body is different in a year, and the fastest growth is in May, with an average of 7.3 mm; Followed by June -65438+ 10, with an average of 6.3 mm Therefore, experts at home and abroad suggest that in this "mysterious May-10", nutrition should be appropriately increased, exercise should be strengthened, or the treatment of products should be assisted, so as to facilitate the growth and development of the body to achieve the best state.

Then, why does the human body grow fastest in May-10 month? Biologists and medical experts have found that a person's growth rate is not only related to race, heredity, endocrine and living habits, but also closely related to nutritional status, geographical climate and physical exercise. After entering May-10, spring returns to the earth, everything is budding, singing and dancing, and it is full of vitality. At this time, the functions of various organs and cells in the human body are very active, the secretion of growth hormone in the body increases, and the growth and development are accelerated. Especially after a long winter, people like to go outdoors, so the growth rate has accelerated more obviously.

Because the growth rate is accelerated in May-10, more nutrients must be consumed, so it is necessary to grasp the best time for human growth. Nutritionists believe that all kinds of nutrition should be supplemented in time to promote the needs of human growth and development and enhance disease resistance. In Mysterious May, parents should pay attention to the following points:

First of all, add protein. Protein is the foundation of life, and the proliferation of bone cells and the development of muscles and organs are inseparable from protein. The faster the human body grows, the more it needs to supplement protein. Fish, shrimp, lean meat, eggs, peanuts and bean products are rich in high-quality protein, so we should pay more attention to supplement them. In addition, teenagers should eat more eggs from May to 65438+10, because eggs contain nutrients such as protein, fat, sugar, vitamins and inorganic salts, which are easily digested and absorbed by the human body. The nutritional value of an egg is about 250 grams of milk. In the "mysterious May -65438+ October", due to the rapid growth and development, when the nutrition supply is insufficient, the human body is prone to rickets and anemia. Egg yolk contains a lot of calcium, phosphorus, iron and vitamin D, which can promote bone calcification and hematopoiesis. Therefore, eggs are the best nourishing food to promote healthy growth.

Second, supplement vitamins and cellulose. Vitamins are vital elements, among which vitamins A, B and C are the most important and necessary for human growth and development. Animals' livers, kidneys and eggs, especially vegetables, contain many vitamins, cellulose and minerals, so we should eat more fresh vegetables.

Third, increase minerals. The height of human body depends on the growth and development of bones, among which the growth of long bones of lower limbs is most closely related to height. In other words, only the epiphyseal chondrocytes in long bones keep growing can the human body grow taller. Calcium and phosphorus are the main components of bones. Therefore, milk, shrimp skin, bean products, ribs, bone soup, kelp, seaweed and other foods rich in calcium and phosphorus should be supplemented in May and June. In addition, we should go outdoors to bask in the sun and increase the chances of ultraviolet radiation, so as to facilitate the synthesis of vitamin D in the body and promote the absorption of calcium and phosphorus in the gastrointestinal tract, thus ensuring the healthy growth of bones.

Fourth, to ensure adequate sleep. Sleep is also a "nutrient" that makes the human body grow taller. As the saying goes: people grow up in sleep. Because sleep can not only eliminate fatigue, but also after the human body falls asleep, the secretion of growth hormone is stronger and lasts longer than usual, which is conducive to growth and height. Therefore, develop regular living habits and ensure adequate sleep.

5. Take part in physical exercise. Regular physical exercise suitable for growing tall and strengthening the brain can promote blood circulation, ensure adequate nutrition of skeletal muscle and brain cells, promote bone thickening and bone density thickening, and strengthen the ability to resist compression and bending. Exercise can promote the secretion of growth hormone and make bones, muscles and brains develop better. Therefore, we should take part in more activities suitable for growing tall and strengthening the brain, such as skipping rope, kicking shuttlecock, bungee jumping, rhythmic gymnastics and various ball games. And we can also achieve the best therapeutic effect through the organic combination of adjuvant therapy and exercise.

Sixth, adjuvant therapy. Modern medical research believes that scientists can achieve better growth and height effects than various medical and nutritional health products in the past by combining the principles of human gene development engineering, modern biotechnology and traditional Chinese medicine physiotherapy methods. Through the observation and clinical verification of people under the age of 26, it shows that the average growth rate is 3-5 cm in 5-65438+ 10, and the total effective rate is over 97.5%. Therefore, it can be seen that the treatment in May is a very important factor for physical growth.

Can malnutrition lead to short stature?

Malnutrition is caused by insufficient food intake or insufficient absorption and utilization of ingested food. Due to lack of nutrition, tissue consumption, fat wasting and muscle atrophy, growth retardation, short stature, poor physique and other diseases are prone to occur. The most common malnutrition is the first degree, which is lower than normal weight 15%~25%. The subcutaneous fat layer becomes thinner, the thickness is less than 0.8 cm, the muscles are not solid, the skin color is normal or pale, and the height is low. 25%~40% or more than 40% below the normal weight standard is called second-degree or third-degree malnutrition, with light weight and short head. Chinese medicine is called malnutrition. Treatment methods such as removing the cause, enhancing the function of digestive tract and adjusting nutrition can be adopted. Chinese patent medicines such as Shenling Baizhu Powder, Ganykin Powder and Baohe Pill have certain therapeutic effects.

In addition, malnutrition can be treated by supplementing proper nutrients. The cellular components of more than 30 kinds of essential amino acids and trace elements, such as calcium, phosphorus, zinc, lysine, vitamin D, RNA DNA and DNA, are the same as those in human skeletal cells, so they can effectively supplement all the genetically active nutrients needed for human growth and height to the maximum extent. Nutrients are rich in calcium, phosphorus, zinc, vitamins, human biological enzymes, natural human nucleic acids and gene growth factors.

After human body is supplemented with nutrition, epiphyseal cartilage develops vertically to generate new cartilage under the same effect of growth hormone in vivo, and it can strengthen the role of parathyroid hormone in mobilizing bone calcium, promote decalcification of old bone, dissolve bone salt in old bone, transport calcium and phosphorus into blood, and increase the concentration of calcium and phosphorus in extracellular fluid; On the other hand, it promotes the function of osteoblasts, so that calcium and phosphorus in the blood can be deposited on the osteogenic site to form new bones; Under a series of special physical and biochemical conditions, these human biological enzymes become tool enzymes, which can specifically cut, combine and synthesize tall DNA fragments and short-defect DNA fragments, activate recessive tall genes and mutate short-defect genes. At the same time, natural human nucleic acids and gene growth factors can repair human genes and provide the best nutrition, thus making the human body grow from the inside out. At the same time, nutrients are rich in a large number of bioactive factors, vitamins and other human nutrients, various trace elements, more than 30 kinds of essential amino acids. Are beneficial ingredients to promote human growth and play an irreplaceable role in daily food.

The most effective action to exercise abdominal muscles

In fitness exercise, many people list abdominal muscle exercise as a necessary action every time. Despite this, there are still many fitness enthusiasts who know little about the movements of abdominal muscle exercise. For example, posture, skills, how different movements stimulate abdominal muscles in different parts, which action stimulates abdominal muscles the most, and so on.

If you want to practice abdominal muscles well, you must first understand the role of abdominal muscles. Abdominal muscles include rectus abdominis, oblique external abdominal muscles, oblique internal abdominal muscles and transverse abdominal muscles. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.

Let's compare five kinds of abdominal exercises to see which one can strengthen rectus abdominis more effectively.

Boarding service:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow (Figure 1), keep your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Abdominal rolling of fitness ball:

Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body by about 45 degrees (Figure 2), hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.

Leg lifting and belly rolling:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground (Figure 3) for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

Reverse abdominal roll:

Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten the abdominal muscles, then exhale, slightly lift the hips, slightly lift the waist and back off the ground (Figure 4), hold for 2 seconds, and then slowly return to the starting position.

Traditional belly roll:

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales and lifts the upper body, and the lower back can't leave the ground (Figure 5), and then slowly returns to the starting position.

Through electromyography test, it is found that boarding in the air is the most effective exercise to exercise rectus abdominis. The second place is leg lifting and belly rolling, and the third place is fitness ball belly rolling. Research shows that when a kind of training needs the continuous stability of abdominal muscles and the rotation of the body, abdominal muscles can produce the maximum activity. Because the balance needs to be controlled in an unstable environment, when doing belly roll training, the body-building ball belly roll needs more muscle contraction and control than the traditional belly roll.

In fact, in order to achieve the best results, it is recommended to try to do various kinds of exercises regularly, because it can exercise different muscles and is not easy to get bored. No matter which exercise method you choose, it takes time and patience to exercise and strengthen your abdominal muscles. Remember, the training goal of abdominal muscles is muscle endurance, not muscle and strength. Finally, remember to stretch your muscles after exercise.

The strongest and most comprehensive guide to chest muscle training

There are some difficulties in chest muscle training: the upper chest is not well developed, which is obviously different from the middle and lower chest; The middle seam is not obvious; The thickness cannot be increased rapidly; The block shape is not ideal; There are obvious defects.

1. The upper chest is not well developed, which is obviously different from the middle and lower chest.

1. diagonal bar, dumbbell bench press. Why do some people practice for a long time and the effect is not obvious? Explain that the action needs to be improved. First, pay attention to the essentials of action. Get rid of the habit of doing bridge pressure. Otherwise, it will become an approximate flat bench press. The moving part will drift to the middle and lower chest. Second, if the whole movement is not effective, you can consider the half-way movement, and at the same time focus on the upper chest and increase the weight appropriately. Third, if the barbell effect is not good, dumbbells can be given priority. There is a trick: lower the dumbbell. Making the route slightly C-shaped can produce a component in the tangential direction and add it to the cross section of the upper chest. The key point is to focus on the cross section of the upper chest and imagine the tendon bursting and congestion to enhance the training effect.

2。 Horizontal bar dumbbell press, no belt, 6-8 times for each group. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "submerge" the exposed clavicle.

3。 Bench press Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest. The key points of action are: when putting down the barbell, put the barbell bar on the neck, focus on the upper chest, and then put a wooden block under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out.

4。 Push-ups forward. Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back.

Second, the improvement of chest muscle suture is not obvious.

The middle seam of the professional master's chest muscle is like a line, narrow and deep. In order to deepen the chest seam, the muscles near the chest groove must be set up. The key is to fully squeeze the pectoral muscles, so that the pectoral muscles on both sides are fully close and convex in each movement.

1。 Straight-arm instruments clamp the chest. The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can cross on the chest, and the amplitude is naturally greater than the arm bending action. Hold 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".

2。 Step over the stretcher, stand under the stretcher frame, hold the handle with both hands to do chest clamping, and cross your arms fully, without touching or separating. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, each group is subject to 8- 12.

3。 Narrow grip bench press. You can practice with heavy load, but the range is limited, which has advantages and disadvantages. It needs to be combined with other methods to achieve good results.

Dumbbell birds also have a certain effect on practicing chest seam, but once the arm is balanced, the tension on chest muscle stretching will become smaller, so the training of chest seam should be mainly based on equipment with pulleys.

Three. Methods of increasing the thickness of pectoral muscle

To increase the thickness of pectoral muscles, we should pay attention to the following points. First of all, we should not always train according to the weight we are used to. Once a group of exercises exceeds 10- 12, it is necessary to consider increasing the load. The regulation mechanism of human body is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be solved relatively easily next time. This can make the muscles thicker and bigger. The second is to increase the range of motion as much as possible, which plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the degree of stretching and contracting of muscle fibers, and the stronger the stimulation. The effect is naturally much better than the action with limited amplitude. The third is to do more heavy upper body movements. For example, hard pull, standing posture recommendation and so on. These actions not only improve the circumference of the upper body in an all-round way, but also promote the thickening of the chest muscles.

Two main actions of thickening pectoral muscles

1。 Barbell bench press: In addition to regular 8- 12 exercises, we should regularly arrange heavy training days to break the body's adaptability to heavy load or even overload. Generally, do the movement 4-6 times, with the limit weight 1-3 times. The total number of groups is 8- 10. Limited to 2-3 groups, rest between groups 1 minute and a half to 2 minutes. Then arrange one or two other actions. For example, do 12- 15 times, and finally do 1-2 group with high magnification (15-20 times), which can give consideration to deep muscle fibers, make muscles highly congested, and form a good complementary effect with heavy exercise training.

2. Dumbbell bench press: In addition to the normal landing posture, you can also deliberately put dumbbells near your waist to expand your chest and stimulate your lower chest. Start with a lighter weight, get used to it slowly, and then increase the weight accordingly after getting used to it. The lower limit is to try to do it about eight times.

Four. Block forming

In addition to the reasons mentioned above, such as upper chest, middle seam and thickness, there are several intuitive reasons why the shape of pectoral muscle is not ideal. The width of pectoral muscle is not enough, especially the lower side margin is narrow, and the lower chest droops too much or is not developed enough. Under normal circumstances, the overall outline is not clear enough.

To increase the width of chest muscles, barbell supine press should be held wide. You may not be used to it at first, but you will soon get used to it. The wider the grip distance, the stronger the stimulation to the lateral edge of the pectoral muscle, which can fully open and stretch the pectoral muscle.

The lower side is too small, so you can adjust the position of the bar drop to make it close to the lower chest. When doing dumbbell bench press, the landing position can be deliberately lowered, which is true for supine birds, whether dumbbells or tensioners. In addition, push-ups on the top of the head can also improve the lower edge of the pectoral muscles. Hands should be supported on the lower side of the body, and a certain weight can be added to the back.

If the lower chest drops too much, if it is not the cause of obesity, it is mainly caused by too much downward reclining. The advantage of downward oblique bench press is that it can quickly develop the lower chest, but the disadvantage is that the lower chest drops too much when standing normally. Therefore, this action should not be overused.

In order to improve the clarity of the whole chest muscle contour, the following techniques can be used:

1。 Modeling training is interspersed between each group of movements, mainly focusing on clamping and expanding the chest below, because the chest muscles have been fully congested and exposed after a group of equipment exercises. At this time, shaping and tightening muscles can make the chest contour more prominent. Can strengthen the whole line.

2。 For example, strengthening the outline in action. Do peak contraction and hand contraction, 1-2 seconds, the stretcher flies and pushes on the chest when sitting. Strengthen the contour of chest muscles.

3. Use independent weights to do multiple groups of exercises. 12 times the isolation weight can completely focus on the essentials of action, which is very important for shaping the contour of chest muscles. Sometimes in order to strengthen the effect, one class can only do one action.