How to train your pectoralis major muscles. Try these three popular moves.

　　In addition to better protecting the body, practicing pectoralis major muscles can also make you look good in clothes, so How to exercise pectoralis major muscles Woolen cloth? What are the popular exercises for pectoralis major exercises? You might as well watch and learn with the editor. I believe this will be very helpful for your exercise!

　　How to practice pectoralis major muscles

　　1. Lying bird

　　Keep your elbows slightly bent at a fixed angle and lower them to the back plane. When lifting up, it is like hugging a big tree. Instead of going straight up and down, press along a certain arc to feel the stretching and contraction of the chest muscles.

　　The angle between the upper arm and the forearm, whether raised or lowered, must be maintained at 100 to 120 degrees and the dumbbell must be in the plane of the shoulder and elbow joints. Lift your chest, lower your shoulders, and bring your pectoralis major muscle into the "peak contraction" position, and pause for a moment.

　　Note: When dividing the arms downward, the elbows should be slightly bent and lower than the side of the body, the chest should be raised high, and when adducting, you should think about exerting force on the middle part of the pectoralis major muscle, so that the effect of thinking and moving will be better.

　　2. Dumbbell bench press

　　How to use dumbbells to train pectoralis major muscles Woolen cloth? Dumbbell bench press is a must! Lie on your back on a flat bench with your feet flat on the ground ； Bend your elbows and hold the dumbbells, with your fists and eyes facing each other, and the palms of your hands facing the direction of your legs. The axis of the dumbbells is above the nipples (middle of the chest muscles) and against the chest.

　　Push up, draw your elbows inward, and press your chest while holding your elbows. The dumbbells move upward and slightly forward, forming a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't be exactly at the support point of the shoulder joint. This will cause the bones to support the weight of the dumbbell (this situation in which the weight is supported by bones instead of muscles is called "locking"), causing the chest muscles to relax and affecting the exercise effect. Then, open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, do the push-up movement. repeat.

　　Note: Exhale through your nose when pushing up, and inhale through your mouth when returning.

　　3. Sitting chest push

　　First, adjust the seat of the machine to a suitable height. The standard is that the height of the handle is the same as the height of the upper edge of the chest. Then adjust the weight. After sitting on the seat, the head, upper back and buttocks are close to the backrest, and the waist is tightened forward.

　　After preparing the posture, raise your chest and draw in your abdomen. Eye Look straight up, hold the handle with both hands, then take a deep breath, feel the force in the chest, push the weight up, and exhale at the same time. When pushing to the top, the elbow joint should not be completely straightened, then pause for 1 second, restore, inhale at the same time, return to the point where the two upper arms are in a straight line, exert force again, and repeat the exercise.

　　Note: The process of chest pressing relies on our consciousness to imagine the feeling of force exerted by the chest, because when we start practicing, even if the movements are standard, the force exerted is scattered. Therefore, it is necessary to rely on brain control to put the force point on the chest to effectively exercise the pectoralis major muscles.

　　Origin and function of pectoralis major muscle

　　starting point: pectoralis major It is divided into three parts: clavicle, thorax and abdomen. They originate from the medial half of the clavicle, the front and upper sternum, 6 accessory cartilages, and the anterior wall of the rectus abdominis sheath. ； Insertion point: The muscle fibers are concentrated outward and terminate at the greater tuberosity ridge of the humerus.

　　Function: When nearly fixed, it can flex, adduct, and internally rotate the upper arm. When throwing grenades and javelins, the pectoralis major and latissimus dorsi muscles participate in the "whipping action" when the equipment is released. When far fixed, pull the trunk closer to the upper arm, such as climbing ropes, climbing poles, etc. In gymnastics cross support movements, the pectoralis major and latissimus dorsi muscles play a large role. In addition, the pectoralis major and latissimus dorsi muscles can also assist and assist in inhalation. (Reference website: Sina)