Can women practice the lower chest Women's first time to the gym how to practice

Usually people think that pectoral muscle exercise is a project for boys, not much connection with girls, so today we will discuss with the guys about those things of female chest training.

Can women train the lower chest

The size of the female breast is not determined by the size of the pectoral muscle, but mainly by the amount of fat, and the lower chest exercise can make the chest more upright.

Benefits of lower chest exercise for women

Women exercise the lower chest can make the chest support stronger, better chest shape, more firm, so that the humerus inward and rotate inward, when the upper limbs are fixed, then you can lift the trunk, can also lift the ribs to help inhalation.

How to train the lower chest for women

Elastic band pull down in sitting position

Similar to pull-ups, only near-fixed instead. Keep your core tight, pull the elastic band down, and make sure you don't arch your back.

How to do:

1. Tie the elastic band at a high point. 2. Sit on the floor and grab the lower end of the elastic band with your hands. 3. Pull the elastic band down to the chest, pause for 1 second and then slowly return.

Pull-ups with elastic band

Girls with less strength usually have a hard time completing standard pull-ups or completing too few, so rely on the assistance of the elastic band to better complete and sustain training.

How to do:

1. Hold the bar with both hands, cross your legs on the elastic band, keep your core stable and prevent your back from arching. 2. Pull up until the chin exceeds the bar. 3. Pay attention to quality rather than quantity, and complete 10 reps per group.

Bench press can not feel the pectoral muscle force how to do

Use simple movements

Use single-joint movements to feel the movement pattern of the pectoral muscles. For example, some of the shoulder joint movements described above you can do empty-handed, to experience the contraction and extension of the pectoral muscles in these movements, and then remember in your mind. Doing this will help you wake up your pectoral muscles and help your pecs find their presence. Example: Flybys with light weight dumbbells, or cable chest clamps.

How to practice for the first time in the gym for girls

Choose a fixed machine first

The choice of fixed equipment can avoid newcomers in muscle strength and core, unstable conditions prone to muscle injury, so it is recommended to start with fixed equipment. It is recommended to use a set of weights that can be completed 12 to 15, each action to do about 3 sets can be, after when muscle strength slowly improve, you can increase the weight.

Put down the phone and focus on

Gym time as much as possible to control within 90 minutes to complete, because too long will let the body fatigue increased, but also let the training attention decline, it is easy to lead to training effectiveness is not good, but also let the risk of injury training increased. In addition, the rest time between groups should not be too long, try to control within 1 minute. So when you enter the gym and start exercising, please put down your phone and focus on making every minute of training effective.