How to stretch after practicing chest muscles? What are the benefits of chest muscle stretching?

Everyone knows that stretching after exercise is necessary. Stretching is very important for muscle relaxation and shaping, and it is also necessary to stretch after practicing chest muscles. Let me tell you how to stretch your chest muscles after practice. What are the benefits of chest muscle stretching?

How to stretch after practicing chest muscles?

Many people think that you just need to stretch and relax your muscles after running. In fact, high-intensity muscle training requires stretching, and chest muscles are no exception. Regardless of boys and girls, you must remember to stretch your chest muscles after practicing them.

1, lying on his back on the table with a folded blanket under his upper back, his legs bent, his upper body hanging on the edge of the table and his hands crossed behind his head. Exhale and lower your head and shoulders to the ground.

Remarks: Keep neck straight and elbows open. In addition, if necessary, you can ask your partner to fix your feet.

2. Sit in a chair with your hands crossed behind your head and the top of the chair at the middle height of your chest. Inhale, lean back and pull your arms back.

3. Kneel in front of a chair or stand on a pole. Forearms cross over the head, bend forward, lean on the handle or chair, and keep your head below the plane. Exhale, head and chest sink.

4. Stand facing a corner or an open door. Lift the elbow into an inverted "T" shape (the elbow is lower than the shoulder) and stretch the clavicle part of the pectoral muscle to both sides. Exhale and lean forward.

5. Stand facing a corner or an open door. Raise your elbow to shoulder joint height, bend your elbow so that your forearm is up, put your palm on the wall or door frame, and stretch the sternum of both chest muscles. Exhale and lean forward.

6. Sit on the ground with your back on a big Swiss ball, your hands crossed behind your head and your elbows forward. Inhale, stretch your thighs, lift your hips off the ground, roll the ball and find a balanced position. The ball should be under your shoulder blades, with your lumbar spine flat, your knees bent 90 degrees and your elbows open.

What are the benefits of chest muscle stretching?

Many people just do things hastily after chest muscle exercise, and don't stretch. Some people think, "I gain muscle only to grow muscle blocks." Let the muscle blocks pile up and become bigger without stretching, isn't it just right? " ",in fact, this is a misunderstanding of fitness. After chest muscle exercise, stretching the chest muscles has many benefits, including the following:

1, which can stretch and lengthen the pectoral muscle, is beneficial to the overall muscle volume growth.

2, can stretch the chest muscle, increase the elasticity of the muscle, make the muscle more elastic, and will not make the muscle stiff.

3. It can effectively relieve muscle pressure and accelerate the recovery of chest muscles.

4. It can effectively prevent muscle soreness caused by the accumulation of lactic acid (lactic acid is the final product of glycolysis metabolism, the main basic energy source of muscle).

How to exercise chest muscles at home

Elastic belt push-ups:

The advantage of elastic belt is not only to increase the load! Elasticity brings you * * * changing resistance! Please refer to "Variable Resistance Training" for the benefits of variable resistance training.

Put the tension band on your hands and back, because it should be steady and not too tight to move. Never look at the resistance of the tension belt, it will surprise you!

Weight-bearing push-ups:

How to bear the burden of the family? You can carry a backpack and then add other things to the backpack as a load!

You can also choose to buy a weight vest! Carry a heavy book on your back! Or other objects that can be placed on the back smoothly!

In short: if your goal is to improve your strength and muscles, try to reduce your repetition times to below 10RM by these methods (that is, you can only do 10 times)! Then constantly adjust!

Matters needing attention in practicing chest muscles

0 1/ fully move the shoulder joint.

Chest exercise puts a lot of pressure on the shoulder joint, so you must move the shoulder joint in all directions when warming up. First use the first set of barbell bars to open your shoulders, then let your body slowly enter the role and get ready to lift heavy objects. Don't lift the first effective weight in a hurry, it will hurt your health.

02/ bench press is the backbone

Bench press can effectively make the pectoral muscles and other parts of the upper body bigger and thicker. Some people have a special liking for all kinds of pattern exercises and "advanced" equipment, and think that bench press is too basic or outdated, and the result can only be that the development of chest muscles lags behind other parts. In fact, bench press is still the most effective chest muscle exercise, so it must be included in the plan.

03/ In order to increase the scope of action

It is wrong to do "half-way" bench press. It is impossible to stimulate all muscles if the bar does not drop, which also increases the risk of injury. Let the muscles stretch fully and then contract to the shortest. This is the most perfect!

04/ Free equipment is king

No matter how advanced the design of the instrument is, the effect is hard to compare with the traditional free weight. The reason is that the machine is balanced in advance, and the action starts from a low point, which reduces the difficulty of the whole lifting process. The advantage of free weight is that you must maintain the correct posture, balance, control, coordination and concentration in the whole movement, rather than simply pushing or pulling in a straight line. Therefore, the effect of barbell dumbbells cannot be practiced by equipment alone.