For fitness novices, try to choose exercises that are less difficult, lighter in weight, and easy to get started quickly, so that our bodies can have an adaptation process and be able to perform strength training step by step. So how do novices exercise chest muscles?
Push-ups
Beginners can start with the simplest and most basic bare-hand push-ups. The push-ups are Actions we are more familiar with. At the beginning, we support the floor with both hands and the toes of both feet touch the ground so that the body can maintain balance and leave the ground. At this time, we bend the elbows and let the body go down so that it can be closer to the ground and maintain balance with the ground. At this time, we extend our arms upward to keep a certain distance between our body and the ground. Keep repeating this up and down movement, 30 in a group, 2 to 3 groups every day.
Barbell Bench Press
Beginners must choose a good exercise weight when performing barbell bench press, otherwise they may easily get injured during exercise. We first lie flat on the bench of the barbell rack, with our legs naturally placed on both sides of the bench. At this time, after we lie flat and adjust our body position, we can remove the barbell from the barbell rack. Keep your hands shoulder-width apart and in the center of the barbell to ensure body balance. The barbell is initially placed on our chest. When we are ready, we press the barbell upwards until our arms are straight. Take a deep breath and slowly lower the barbell back.
High Pulldown
At the beginning we sit upright with our back straight and our abdomen drawn in. At this time, we hold the handles at both ends of the equipment with both hands. When we are ready, use force to pull the equipment down and open it to both sides as much as possible, and the further down the better, until our arms are open on both sides of our bodies. side. After reaching the limit, we slowly recover the action upwards.
The above is an introduction to chest training exercises suitable for novices. These movements are relatively basic, including freehand and equipment. We can choose the one that suits us according to our actual situation. action.
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