Men exercise the pectoralis major muscle fitness | SA Rally

The pectoralis major is the largest human a fan-shaped flat muscle, the main action is adduction shoulder level, that is, when we embrace the action. The following description is most suitable for the pectoralis major muscle exercise at home.
The men use a dumbbell bench press. The supine dumbbell upward elected, to exercise more muscle groups, is more suitable for men. First of all, his hands clenched the dumbbell slowly lying on the floor, to ensure that the lumbar, thoracic, brain and stable contact with the ground. Then, arms straight, but elbow not fully locked, a little buckling. Fist towards the lower limb direction, the inspiratory elbow arm outward to open when the elbow is about to come into contact with the ground, exhale the chest, with the strength of the pectoralis major arms are pulled back in situ.
When your spirit is entirely focused on in the pectoralis major, when fully extended arm close to the end of the stroke. If the purpose is the growth in the size of the pectoralis major muscle, it is recommended to repeat 8-12 times. Dumbbell weight in order to complete the 12 elected think has basically been exhausted, but also complete the standard action for the degree.
Traditional Chinese health and fitness go better to flick shaking "is one of the traditional training methods, saying about:" training is better done by step, walking is better flick. First, the jitter calm gentle, not rash, avoid strenuous exercise: Jitter are no specific requirements for space, time, age, body mass.
The first step: do first preparatory activities, the body upright stand, feet and open about 1 foot. Calmly for half a minute.
Step two: hands on his hips, the waist to the left, the right to reverse the 30-60 times, then his arms back and forth, with the back beat big hips, lower back all 30-60. To swing his arms again and beat the left shoulder with his left hand, his right hand back slightly beat the left back, right shoulder head the contrary, with the right palm to beat a slight beat of his left hand back to right back, all 20-30.
The third step: to restore the body upright stationary state, hands down, slightly swinging, knees slightly up and down the jitter 100-150 times, and admitted to do abdominal breathing 15-20 times. Its approach is: use nostril. Mouth exhaled an aggregate, exhale try to shrink the belly, lips pursed into a circle.
As long as we do every day more than the "jitter" motion, you believe that your physique will be getting better and better.

Simple squat exercises
Workers health in addition to proper diet, regular exercise is the best way to fitness. To you to recommend a simple and effective fitness squat method. Squatting law be regarded as the movement of a body, in particular, can enhance the quadriceps, gluteus maximus and reduced hip, abdominal fat, lower limb rich sense of the curve, at the same time to expand the chest and enhanced lung capacity. It is a simplified version of the "face the wall squat wall power", both simple and flexible.
Squatting law action essentials: feet close together, the whole body Chiang Kai-shek, the focus on the front foot palm, Hanxiong abdomen, relax, can not tilt the head can not be thrown back, legs together, always, completely squat and then slowly stood up , so repeatedly.
Squatting first 30 as a group, the more the better. Weight loss fitness exercise time in more than 30 minutes. To lose weight exercise can also be a day divided repeatedly squat. Of course, the squat exercise should also pay attention to step-by-step, gradually overweight, such as only the first time squatting to merge the 30, two days you can squat to 60, gradually increase the number later. To persevere and continue to adhere to, certainly diet fitness is much to gain.
Requirements according to their own health and fitness, weight loss, the amount of the squat exercise to ensure that smoke a day squatting squatting on the line.
Shaping the upright posture of the aerobics
The back is upright or not directly determine the temperament of a person's image. For you, the TCM networks fitness experts recommend a back thin upright operation.
1, Open legs, holding a bottle in the body, and slowly his hands to raise up to the most significant;
Hands holding dumbbells, filed on both sides of the level, feel the back muscles in force;
3, prone on the mat, feet together, folded hands at the back, looked up, the body slowly lifted up, the arm held flat and parallel to the ground.
The following actions for 10 seconds each, repeated 10 times. Note that the back do you want to always keep straight, not tilted to prevent muscle hurt.
Furthermore, in order to create the perfect back, first must get rid of the bad habit of hunched over, walking the body to keep straight, shoulders open, sitting on a chair, just sit the first third of the chair; adjustment table and the angle of the computer screen to ensure it is in the line of sight in front.
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Source: http://www.sarally.com.au/content/men-exercise-pectoralis-major-muscle-fitness

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