I believe that different fitness friends will have different methods to achieve the purpose of breast enlargement, but do you know what is the more effective method?
First of all, you have to break down the rules about fitness. superstition. For men who go to the gym and want to build chest muscles, it is easier to become superstitious about table presses. The press certainly has its uses and is mentioned in many fitness protocols, but there are a few things you should know about it.
If you want to put your muscles through a relatively large amount of exercise to stimulate their growth. What happens when you lie down on a board like this and start pushing up? The barbell stops there and cannot move. So in fact, the better tool for building muscles is not a weight bench, but a bench press.
If you haven’t warmed up yet, we don’t want to do so much exercise at the beginning. You lie down on a dumbbell bench and imagine bench pressing. Put your feet back, keep your shoulders flat, and then push your hips hard so that your hips, upper shoulders and back of your head are close to the table. By stimulating more muscle fibers by moving your wrists, the effect will be better. If you want to go further, you can also round your arms.
You can’t do this when doing barbell exercises. You have to push up first, and then push together, so that you can achieve better results when contracting. Because barbell exercises require the use of chest muscles. Another advantage of dumbbells is safety. This helps compensate for muscle imbalances, and while I don't hear any tearing in the abdominal and chest muscles, there are quite a few people lifting barbells while lying on the bench. So I suggest that if you really want to get twice the result with half the effort, it’s better to put 80% of your effort into dumbbell training and use the rest on the barbell.
Since the range of motion of the joints during dumbbell training is very large, you should pay attention to sufficient warm-up before training, including 5-10 minutes of aerobic training warm-up and stretching of the main muscles of the body. You should also pay attention to the choice of weight, especially in the first ten minutes of training, choose dumbbells with a larger load of 55-70. The speed of the movement should not be too fast, but should be controlled, especially the stability of the waist and abdomen is very important. During training, exhale when exerting force and inhale when lowering. It is important to avoid single training movements and balance the whole body. Dumbbell training can also help women's muscles become more elastic, improve women's basal metabolism, and achieve the effect of losing weight without rebounding.