The pectoral muscles include pectoralis major, pectoralis minor, and serratus anterior. Training method: 1. Freehand - push-ups Starting position: prone, lift up the body, support it with the palm and toes, extend the arm, the distance between the arms of the upper chest level is slightly larger than the shoulder width, keep the body straight. Description of the action: Keep the body in position, bend the elbow, bring the body close to the ground, push the body upward until the arms straighten and restore. Repeat the above actions to keep the spine flat.   2. Free Weight - Barbell A: supine barbell push Starting position: supine, middle grip or slightly larger than shoulder width, spine flat Action Description: Grab the barbell from the instrument rack, bend the elbow, lower the barbell to the level of the upper chest, push the barbell upward until the arm straightens and restore. Repeat the above action and exhale while pushing up. Action essentials: supine on a bench or bed, holding dumbbells in both hands, placed on both sides of the chest. With the pectoralis major muscle force pushing the dumbbells to the kernel, to the original position. Repeated practice. Action points: When the dumbbell pushes up the straight arm support, the chest throbes and both shoulders sink. Developed muscles: pectoralis major, triceps brachii, deltoid muscle   B: Supine birds Starting position: supine, both hands holding dumbbells force on the move, feet and shoulder width, training began with arms open, keeping the spine straight. Action Description: Hand-held dumbbells fall to the side of the body, to the chest muscles have a sense of tension, restore, repeat the above action, to avoid excessive stretch or elbow shoulders, exhale when lifting a dumbbell.  3. Large-scale equipment ----- sitting clip chest device There are also chest expanders, chest expanders, etc. Sitting chest clip chest clip Starting position: sitting on the instrument chair, the forearm resting on the movable arm, elbow and shoulder height, shoulders relaxed, chest up, keep the spine straight, lift their feet up on the foot pedal. Description of the action: The push arm is closed and closed on the chest. Then make the two arms backward and restore. Repeat the above action. Hold your chest up during training, sink both shoulders, inhale when you push the two arms inward, and separate your feet to fix your body. Proper length as a styling hair comb, enough quantity for you to apply and meet your replacement needs Hair Combs,Fine Tooth Comb,Rat Tail Comb,Pin Tail Comb Xuchang Le Yi De Import And Export Trade Co., Ltd. , https://www.alileaderbeautys.com
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