then slowly returns the handle to the ground. Control movement speed, each action to do 15 repetitions. Complete 3 sets of actions each time.
if you want to highlight your chest curve, it is better to do this exercise. It can help you to achieve your dream – with a plump, curved chest. Because these movements are from multiple angles to exercise your chest muscles. In order to achieve the best results. Weekly training two times (in different days), to ensure that before and after the warm-up exercise, relaxation and stretching exercise.
2, slowly raise dumbbell. The line of movement is curved, as if you were going to hug a big tree: the dumbbell will meet in the section. Then slowly along the original route to the arm back to the starting position. Don’t bend your back when the arm is lifted and lowered. Control movement degree, each action to do 15 repetitions. Complete 3 sets of actions each time.
choose a power value for yourself. Adjust your seat height? Keep your arms bent just to keep your chest. Slowly pull the handle to the front of the chest until the distance between the two handles and shoulder width, and then slowly put the handle to the chest can be placed in the position of the two. Stay in this position for two seconds.
do the last 7 repeats. This time the hands raised to the position of the eyes to do a set of this exercise.
1, lying on the bench, the natural sagging leg foot touchdown; hands each holding a 5-8 pound dumbbell to stretch the arm on both sides of the body. During the movement of the elbow joint to maintain a certain bend. Start with a dumbbell. At the same time, the upper arm and parallel to the surface of your stool.
put a weight on each side of the rope pulling device. Stand upright with feet together. Pull the rope around the back and grab the handle with both hands. Elbow flexion. Slowly pull the two handles down the arc. The hands cross in the lower abdomen. Pull the arm up and down with the pull of the rope pulling device: repeat 7 times.
(responsible editor: Teng Xiaolan)
pull rope 21 times
rope. Raise the arm so that his hands touch the chest position, press your chest muscles make you feel cleavage at contraction. Back to the place. Repeat 7 times.
both hands relaxed. Keep one’s feet on a bench. Hook the edge of the bench toe together. Move the body down vertically. Keep the torso and legs straight while moving. Bend your arm to 90 degrees, slow down your body until your chest touches the floor. You can feel the chest muscle stretching. And then slowly return to the opposite direction. In order to maintain sustained tension in the chest muscles, when moving to the highest point do not completely straighten the elbow. Try to do 8-12 repetitions: if you’re having trouble, put your feet on a low bench or floor.