Whether the chest muscles look good or not can affect the shape of our entire upper body, so during the exercise process, we must conduct special training for the chest muscles, so that our figures can look more perfect and achieve effective fitness. Effect. So how can novices exercise their pectoralis major muscles faster at home?
Cable exercise
Cable exercise is an effective way to exercise chest muscles. We can choose Standing straight makes it easier to exert force. We start by standing upright with our legs shoulder-width apart, holding each end of the tensioner with both hands so that our hands form a straight line and are at our shoulder level. At this time, we pull up the two ends with both hands in parallel until the tensioner can be pulled up. When our arms feel the limit, we hold on to this action for three seconds, then slowly retract the tensioner until the tensioner is in a relaxed state, and then restart the action.
Push-ups
Push-ups are a freehand exercise method that effectively exercises the chest muscles. At the beginning, our hands, arms and toes touch the ground to keep our bodies parallel to the ground. At this time we The arms are slightly bent at the elbows. At this time, the curvature of our crankshaft is larger, allowing our body to go downwards and keep it as parallel to the ground as possible and as close to the ground as possible. Then straighten some arms to allow the body to move upward, and repeat this up and down bending action. Complete 30 push-ups in one group, three groups every day.
Dumbbell raises
There are two ways to do dumbbell raises. You can do front raises or lateral raises. Both methods are effective in exercising the chest muscles. At the beginning, we stood up straight with our chest raised and abdomen held, holding a dumbbell in each hand. After adjusting our breathing, we raised our arms upward. When doing front raises, we raise them forward with both hands parallel. If we do lateral raises, we lift them up from both sides of the body until our arms and shoulders form a straight line. At this time we then Put your arms back and start again. Complete three sets of 20 reps in each set every day.
The above is how to exercise chest muscles at home. As long as you persist, you will be able to see more obvious exercise effects, and the movements are relatively simple and can be completed with simple dumbbells or tensioners.