Many fitness people want to look more straight when wearing clothes, especially men’s first training move when starting to exercise is mostly to train their breasts. In fact, no matter whether you enter the gym or not, you can develop proud chest muscles at home. A well-known Japanese fitness coach Shimizu Shimizu pointed out: "Home fitness cannot be used to exercise big muscles" is a completely wrong concept! The following is his "Super Fitness: You can develop six packs at home! The effective chest training movements proposed in the book "35 Strongest Barber Training Techniques" will help you surpass the limits of home fitness.
1. Lift the knee sideways and stand up
Level: Intermediate
Training group:
1 Pectoral muscle
2 Deltoid muscle
3 triceps brachial muscle anterior serratic muscle, rectus abdomen , iliopsoas muscle , quadriceps , gluteal medius, gluteal muscle
0 times/group number: 15 lower left and right × 3 groups
lateral knee lift Lifting the knee sideways and stand up
Super theory: exert muscle strength during the movements and add knee lifting to the general lifting of the knee will cause the chest on the side of the knee to bear greater load. When the center of gravity of the lower body is unstable, exerting the muscle strength of the upper body is encouraged to exert muscle strength during the movement, which is the main reason why this movement will be selected.
In addition, sufficient softness is required to be able to perform the knee lifting action correctly. If you find that your softness is insufficient after trying, and "the knees cannot get close to the elbow" or "the pelvis will rotate once you try to get close", it means that you have not yet obtained the challenge of fitness at home. Since you know your shortcomings, please give priority to strengthening softness first.
Since this action will be trained to the hips at the same time as long as it is executed correctly, it can be used as a whole-body exercise centered on the chest. Super motto: Even if you raise your knees, your body cannot be tilted! ￭ The body must be parallel to the floor at any time ￭ Note that the waist cannot be concave
side-lift knee and stand up and stand up wrong movement demonstration, the pelvis cannot rotate
Level: Advanced training
muscle group:
Number of times/groups: 15 × 3 groups
alternately stand up
Super theory: It also works for athletes. Although this sport actually creates a state of standing up stance with one hand, it is a strong stimulation to the triceps muscles compared to standing up stance with one hand. This movement is a horizontal flexion posture of the shoulder joint, so it can strongly stimulate the pectoralis major muscles.
is like "lateral crawling". The wider the distance between the hands, the stronger the stimulation it will give to the pectoralis major muscle. Since you need to use the power of pushing down with one hand, you can also improve your athletic performance. Supermotto: Apply full body weight to a single arm!
￭ The center of gravity is allocated as the hand that sinks from the chest: the opposite hand = 10 : 0
￭ The wider the distance of the hand, the higher the intensity
Alternately stand up and move correctly
Use equipment to break through the limit: lie down and walk around the back and press the two ends with your hands. Adjust to the lowest position where the elastic band still retains tension, do a volley
Level: Advanced training
muscle group: 1 pectoralis major
Number of times/groups: 15 each left and right × 3 groups
asymmetric volley flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly flexibly This sport combines press and bird movements, and requires special attention to the direction of fingertips. According to the principle of leverage, the load on the side of the hand on the chair will be greater than the side of the hand on the floor; also according to the principle of leverage, the stimulation on the triceps on the side of the hand on the floor will be stronger than the side of the hand on the chair.
In addition, when performing bird movements, the elbows on the chair must be kept facing up at all times, so the shoulder joints need to have a certain degree of mobility. This sport is listed as a high-level action not only because of its high intensity, but also because of the need for a high degree of softness and proper mobility.
Super motto: Use all your strength to push the chair surface! ￭ The elbow on the bird side should be facing up at any time ￭ If something is wrong with the shoulder, adjust the height of the chair
Asymmetrically, the correct and wrong movements of standing up
Use equipment to break through the limit: let the elastic band go around the back and fix it on the chair surface and the other end is fixed to the ground. At the lowest point, the elastic band can maintain tension and start
Level: MAX
Training group:
Number of times/groups: 10 lower left and right × 3 groups
Slowly stand up
Super theory: create maximum load and use 8 The slow movement in seconds is mainly to allow the muscles to centrifuge and contract, which can give strong stimulation to the pectoralis major muscle and anterior serratic muscle . Using a chair to create height can also maximize the movement range of the shoulder joint, so it is considered a high-level sport. When pushing your body up with a slow down speed, you should let your muscles contract centripetal as much as possible. This not only provides maximum load on the serratic anterior muscle. Since the chair is too high can cause unnecessary burden on the shoulder joints, it is very important to find a height that won't feel uncomfortable before performing this .
Slow speed stand up correctly. Slow speed stand up correctly. Slow speed stand up correctly.
Super theory: Create maximum load and move slowly with a length of 8 seconds. It mainly allows the muscles to centrifuge and contract, which can strongly stimulate the pectoralis major and serratic anterior muscles. Using a chair to create height can also maximize the movement range of the shoulder joint, so it is considered a high-level sport. When pushing your body up with a slow down speed, you should let your muscles contract centripetal as much as possible. This not only provides maximum load on the serratic anterior muscle. Since the chair is too high can cause unnecessary burden on the shoulder joints, it is important to find a height that won’t feel uncomfortable before performing it.
Slowly stand up correctly
Level: MAX
Training group:
times/groups: 15 lower left and right × 3 groups
jump box and stand up
Super theory: home fitness The highest peak of upper body movements requires considerable muscle strength to jump from the floor to the height of the chair without rebounding.
In addition, it is also necessary to avoid bending or bent down when performing this action to keep the torso straight. In other words, this sport is not only the highest intensity in the upper body training exercises centered on the chest with its own body weight, but also can exert the core training effect of high-intensity. The height of the chair varies from family to family, but being too high may be accompanied by risks. It is recommended that you start from heights that you won’t be afraid (such as stable items such as footrests).
Super motto: Use all your strength to push the floor and let your body float up!
￭ Instead of "jumping onto the chair" but "pushing the floor"
￭ Wait until you are no longer afraid of height and use the chair
￭ straight from head to toe
￭ Push down with both elbows and heels
￭ Let the shoulder joints be rotated internally, keep the chest straight
jump box and stand up correctly and safe movement
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-