It’s not uncommon to see men spending a lot of physical training time in a weight room, and they focus on chest compressions, fly flies and other changes that can be thought of. Compare how the average woman spends her time, and it’s possible that the woman’s breasts are almost unfocused.
But on both sides of the breast there is a large fan pectoralis major, directly below the breast tissue. A smaller muscle, known as the pectoralis minor, located at the upper part of the chest, below the main pec. These muscles are collectively known as the pectoralis, covering the entire chest. However, while page is a literal front and center, they are easy to ignore.
“There’s a misconception because we have breasts, so we don’t need to train the pectorals,” said Kourtney Thomas of CSCS, but don’t be fooled. Training chest muscles is just as important to you as it is to you. So if you ignore those muscles, it’s time to give them some love. Here, experts explain why they deserve your attention.
You will improve your posture
When it comes to posture, back and shoulders get all the attention. But, as one of the biggest muscles in the upper body, chest stand on two legs to maintain body posture and stability play an equally important role, which support the shoulder blade (shoulder blades) and shoulder joint itself.
Dr Joel Seedman, an exercise physiologist in Suwanee, ga., said: “each muscle around the shoulder blade and shoulder is important for stabilizing these joints. “If a person is weaker, then you will counteract the tension in the joints.”
If a muscle is shortened or prolonged, if they are strong or weak, then they don’t matter, because the pectoralis muscles cannot function adequately. The biggest culprit for shortening? Your computer. When you’re sleeping all day, you’ll shorten the muscle fibers in your chest and lengthen your back muscles, says Seedman.
To help offset the situation, try two basic chest exercises twice a week for six to 10 repetitions. Pick up a weight that is 10 to 20 percent less than you normally use (so, if you normally press 60 pounds, use 45 to 55), and perform chest compressions. When you do this, take three to four seconds to lower your weight (also known as the eccentricity of the movement) and hold it for three or four seconds before you return to weight. Seedman said: “the increase in eccentricity helps ensure that page’s muscles are at their best. This also ensures that your shoulders and shoulder blades remain in place, rather than being rounded and relaxed.
You’ll breathe easier
When you fix your posture, you also open your chest, which makes deep breathing easier. Pec minors in particular are particularly useful because the smaller deltoid muscle is attached to your third, fourth, and fifth rib. At any time you breathe, pec minors stretch, and your ribcage expands.
“If page muscles are too short, breathing can be impaired because you can’t open the diaphragm,” says Seedman. “But if you extend the length of your chest fiber, the ability to breathe and improve your overall aerobic capacity will be greatly improved.”
3. You can make your breasts healthier (if you want)
According to Seedman, many women avoid training breasts because they think their breasts will shrink, but in fact it’s the opposite of what might happen – chest exercises are a bit like non-surgical breast augmentation surgery. “What you’re doing is pushing the breast tissue forward, so it makes you feel bigger,” he said. In addition, adding muscle to your chest will help boost your breasts, “almost like a push-up bra.” Don’t forget: adding muscle beneath the actual breast tissue doesn’t take away from the breast tissue itself.
You will make daily life easier
Outside the gym, your pectorals play an important role in daily activities, from shopping bags to the house, pushing away the heavy doors, or dragging suitcases around the airport. “Any upper body activity or exercise we do involves the pectoralis major,” says Seedman.
The main function of your pectoralis is to bend (improve), add (bring back), and rotate inward (inward) your upper arm. So, “if you want to pick something, take something, squeeze something, or anything that involves a push, then the pectoral muscle involves all that,” Thomas said.
This is why the simple act of packing a grocery bag into your house can be a challenge if your pectoral muscle becomes weak because of waste. From a purely functional perspective, if you train your chest muscles a lot, you’ll make your day job easier.
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Of course, the pectorals are big and important muscles, just because they have a wide range of activities. But they are also important, because they call a heap of the muscles around the action – shoulder, back and triceps – this makes any chest movement is a fantastic body body movement.
For example: Seedman says the best exercise for triceps is actually chest compressions. Research supports him: a new study published in the journal of strength and regulation research shows that different chest compressions are more effective in specific muscle groups than others (including tris). Researchers use a table facial figure technology (a method of measuring muscle activity in the process of movement), found that the dumbbell chest compressions is most suitable for those who want to build the chest, and Smith machine or a barbell set is an ideal way for this action horseshoe see your triceps is the target. Dumbbell chest compressions for those who want to build their own breasts are the best, but Smith machine or a barbell is set when the horseshoe watch your triceps is an ideal way to target when performing mobile.
How do you start working on your chest
Now you know you should have your pectoralis, and the only question is, well, what? To make your chest muscles strong, Thomas says, focus at least once a week. (ideally, you’ll do two or three full-body sessions, touching your chest and back every time, she adds.)
In terms of specific moves, Thomas says it’s better to join a variety of roles. Her departure including chest compressions (use dumbbell, barbell, kettle bells or Smith machine), cant press (higher slope will attract more shoulders and upper back muscles), chest flies and push-ups. (once expert clew: if you can only manage a few push-ups, put your hands in a box or a bench, so that you can really knock off more representative,) Thomas put them into your whole week of exercise, or in a chest focus to solve all problems. Either way, before you know it, you’ll be stronger and healthier than before. Dumbbells, barbells, kettles or Smith machines), incline compressions (higher inclined planes will bring more shoulders and upper back muscles), chest flies and push-ups. (once expert clew: if you can only manage a few push-ups, put your hands in a box or a bench, so you can breath out more and more people, Thomas said) put them into your whole week of exercise, or in a chest focus to solve all problems. Either way, before you know it, you’ll be stronger and healthier than before.