This problem may have plagued many beautiful women who love fitness and pursue perfect body, but they are helpless and overwhelmed. This is based on health, modifying the lines, but it is counterproductive and maddening.
Chest composition
Let's analyze the reasons:
The chest is probably composed of the chest muscles, breasts, and fat. The main part of a woman's chest is the role of the breast. There are men, breasts, and pectoral muscles. Only women with fetus are more developed than men.
After the fitness, the first is to reduce fat, and the fat loss can not be local reduction, the whole body will be reduced, so the chest will inevitably have less fat, the size of the bust will be seriously shrunk, the fat is not, if the chest does not become too Small, can only practice chest muscles.
Effective exercise
The muscle fibers of the pectoral muscle are arranged in different directions. That is to say, the muscle fibers of different parts have different contraction directions, such as upward inclination, flat plate and downward oblique. These three movements, although all the chest muscle fibers are involved in the work, these three movements are mainly stimulated. Different parts, the upper slant focuses on stimulating the upper part, the lower slant focuses on stimulating the lower part, and the plate focuses on stimulating the middle part.
The position of the mammary gland is outside the lower edge of the pectoral muscle. Therefore, if you exercise to change the chest shape, I feel that only the flat plate and the lower oblique can achieve the purpose, and the part of the upper oblique exercise does not have a relationship with the breast. the result of:
1. Will practice the toe of the deltoid muscles, and the front of the shoulders will bulge;
2. The muscles in the upper part of the chest muscles will be thick. If you are thinner, you can see the ribs there. It can be practiced to make it full.
3. A very important point: a woman's clavicle line, some people like the woman's clavicle line, I feel that the line is very beautiful, the chest muscle fiber will be submerged in the clavicle line, of course, depending on personal preference.
There is a problem with the base size, not A to C, it should be B to e. A is close to nothing, if you get your pain, I am sorry for you. Like a big person, the weight change is larger than that of a small person. Have a cardinality and then change on a cardinal basis.
Fitness and chest size relationship
Breast enlargement and thin waist, the breast is promoted by vitamin E and linolenic acid. The pituitary gland controls the ovarian secretion hormone. In the case of protein as a raw material, it promotes the development of breast cells, so the size of the menstrual cycle changes. But the normal levels of hormones and proteins in every woman are different. Especially in the former, it will be basically shaped during puberty. Chinese medicine is the difference in the condition of the kidney. Therefore, each woman's breast size is different, including the skin's tenderness, body odor, saliva smell and other feminine degrees. It is because protein is the raw material of the breast. Therefore, bodybuilding training will shrink the female breast. The forcible increase of muscles will grab a lot of protein.
The general bodybuilders also know. As for the ditch, it is said that the breast feels like a soft ball and is elastic. And, the overall feature is "moving." Therefore, no matter how thick the muscles at the base, it is impossible to fake the texture of the breast. In addition to the consumption of protein, the volume is reduced to a certain extent (the radius of the sphere changes by a factor of eight, and the volume of the fat covered by the body surface is reduced to a certain extent). This is also a good explanation. Why do some girls lose their chest when they lose weight? So you have to worry about losing your chest. It can be started from the chest.
Fat composition. You can't control it. Fat reduction is a process of thin body. There is no doubt that sports consume heat. If your diet does not change, you don't exercise, and suddenly exercise, then your fat content will decline in the short term, breast fat will also be affected, but if you supplement calories through diet, If the calories are balanced, the fat will not decrease. That is to say, whether the fat is reduced or increased after exercise depends directly on the heat balance between diet and consumption. If the nutrition is balanced, the fat will not change.
The composition of the breast. If this is not enough. Breast hyperplasia. OMG. If your endocrine does not change, the breast will not become smaller. Of course, the size of a woman's breast actually changes periodically within a month. This change is obvious, some people are not obvious, and obvious girls can even get from within a month. The change between A-CUP and C-CUP is because the hormone level of women changes periodically within one month, the lowest at the end of menstruation, there are two peaks before ovulation and before menstruation, and exercise will not let you The mammary gland changes, and the movement can neither make the mammary gland bigger nor make it smaller.
Low fat will affect the secretion of pituitary and ovary, and reduce the level of estrogen. Therefore, as long as the general fitness girl is not over-diet, the exercise will not shrink the breast, only a short-term fat reduction, plus no change in diet, the heat is in a negative balance, The body fat is reduced, the breasts are smaller, but it can be recovered by supplementing nutrition.
The composition of the chest muscles. So we are going around this point. A girl without fitness, the chest muscle is a thin layer. After the chest muscles become bigger, it is equivalent to a chest pad on the inner side of the breast. The overall height of the breast is high. As for the ditch, what is the ditch, you put the two hoes together. Ditch, you put two big cakes together and there is no ditch. In a word, the volume is determined. If there is no certain volume, there is no inner thoracic chest. It is recommended that the dumbbells fly, the plate, the lower slope can be.
1, flat bench press
Flat bench press is the main action to train strong chest muscles.
The eyes should be just below the barbell. This is where you should stretch your back into an arched shape, looking like an arch bridge from the side, with your waist hanging and only the shoulders and hips touching the bench. Next, after the shoulders are stretched and the shoulder blades are tightened, you will feel the two shoulder blades behind you in the middle, and the shoulders should maintain this position throughout the process, which is very, very important in bench presses. Before adjusting the barbell from the bench press, adjust and adjust your breathing and concentrate. There should be no training-related content in your brain. Imagine the power of the whole body concentrated on the chest muscles, and the blood flows into the chest muscles, as if you can only feel the existence of the chest muscles.
In addition, in the gym, it is often seen that some people will extend their shoulders when pushing the barbell, so that the deltoid toe and triceps will be too much force, which will greatly reduce the training effect of the chest muscles, especially the upper chest muscles. Many people think that flat bench presses can't practice chest muscles for this reason. Its practical and correct posture for flat bench press can be applied to the entire chest muscle.
2, upright dumbbell bench press
Angle: Set the angle of the swash plate at 30 degrees to achieve a better posture for stimulating the chest muscles. Above 30 degrees, the weight will be excessively applied to the deltoid toe.
Tip: The position of the upper reclining dumbbell should be placed on the upper chest close to the collarbone.
Preparing posture: on the supine sloping plate, the dumbbells are placed on the upper side of the shoulders with both hands, the feet are placed on the ground, the shoulder blades are tightened backwards, the back is straight against the sloping plate, the abdominal muscles are tightened, and the neck is straight. Action essentials: The movement of the triangle should be followed when lifting. The dumbbells should meet at the midline of the body above the chest and shoulders. Where the dumbbells are almost in contact with each other, the peak contraction movement should be smooth and smooth, with particular attention to the compression of the chest muscles, and the movement during the restoration is slow.
Number of groups: Use a dumbbell of the appropriate weight to make 3 to 4 groups of 10 times each. The action rhythm is "3-0-2" seconds. Try not to pause (if you need to pause, you can only be at the vertex or bottom)
3, dumbbells flying birds
The action of the dumbbell bird has a very significant exercise effect on the thickness and line of the pectoralis major muscle, and is one of the favorite movements of the majority of bodybuilders to exercise the chest muscle.
The upward slanting dumbbell bird is the best exercise for developing the outer side of the pectoral muscle. The width and thickness of the lateral pectoral muscle are very important for the entire pectoral muscle. In order to get the best exercise results, lower the dumbbells as much as possible so that the muscles are fully stretched. At the highest point, do not put the dumbbells together, because the dumbbells at the highest point do not provide effective resistance to the chest muscles. For the best workout results and safety, it is recommended that you practice the dumbbells in a slow way.
Starting position: The body relaxes and lies on the narrow bench, and the feet are smoothly stepped on the ground to ensure the free movement of the shoulders. The arms are stretched straight up with the arms and the arms are slightly bent.
Action process: Inhale, the two arms open and slide smoothly, so that the elbow is the same height as the shoulder. While exhaling, push the dumbbell to the initial position to find a feeling of embracing the bucket.
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