How to practice full pectoral muscles how to practice good pectoral muscles

Pectoral muscle training, is the newcomers are the most prone to problems with the training, very affect the efficiency of fitness, details determine success or failure, the following we will understand how to train pectoral muscle full.

Scientific selection of weight

Pectoral muscle training, we generally use the weight of 8-12RM to group training, each action 8-12 times, so as to mainly stimulate the growth of muscle latitude. That is, to train the muscles in large blocks. In the breakthrough bottleneck, you can challenge the large weight to increase muscle strength.

In weight training principles.

Large weights below 6RM mainly to stimulate muscle strength growth. 6-12RM, mainly to stimulate muscle dimension growth. 12RM or more light weights, mainly had plus muscle endurance.

Do not train with inertia

Always keep the muscle and weight confrontation state, to bench press for example, when pushing up, do not lock the elbow joint, avoid relying on joint bone strength, to ease the effect of muscle stress. The whole process is slow up and down, pectoral muscle strength at all times against the weight to achieve the purpose of stimulating the muscles.

Multi-action for stimulation

Pectoral muscle is not a whole muscle, but divided into upper chest, middle chest, lower chest, different movements for different parts. Novice chest training in general, we give priority to training the upper chest part, because the upper chest is more difficult to find the feeling of force. First practice a more developed upper chest, help the entire pectoral muscle training effect. So in the training plan, should be reasonable with the pectoral muscle training action, in order to achieve the perfect chest training.

Control training and rest time

Eagerness to achieve is the reason why many people do not stick to fitness, so in order to get good results, non-stop practice. Muscles also need to rest, and the whole process of muscle growth is the rest process of repair. Pectoral muscles such as large muscle groups, need about 48 hours of rest time, so 2-3 times a week to practice almost. Another is the rest between groups in training, generally a reasonable rest time between groups for 2-3 minutes, so that the muscle fully recovered, and then training.

Whole body synergistic development, pay attention to the order of training

1, do not forget other parts of the muscle training, many people want to train the pectoral muscles, and then all the training is only the pectoral muscles. 2, local muscle gain is possible, but consider the coordinated development of the entire body in order to make the body proportion normal. 3, and the training of large muscle groups, help the body to secrete more growth hormones, promote muscle growth and enhance the training effect. 4, it is recommended that your muscle building training should include: pectoral muscles, back, shoulders, arms, hips, lower limbs, abdominal muscles, etc. 5, in the training plan, arrange the order of training to follow: chest - back - shoulders - arms - legs - core (lumbar abdominal) Simply put, the upper body training first, then the lower body training, and finally the core (lumbar abdominal) training.