For those who have no way to go to the gym regularly, the elastic band is also a good home fitness equipment.
The advantage of the elastic band is that it can increase resistance or reduce resistance, and the pressure on the joint is extremely small.
The elasticity can be selected with several resistances, generally 5 pounds, 10 pounds, 15 pounds, 20 pounds, 25 pounds, 30 pounds.
Beginners can choose 5-10 pounds, after a certain experience can increase the weight appropriately.
1. Elastic band push-ups (10 ~ 15 times per group, 4 groups in total)
Push-ups can be said to be the most basic way to train the chest. Use elastic bands to wrap behind the shoulder blades. Grasp the elastic bands with both hands to increase the difficulty. For girls with small core strength and no way to do push-ups, you can tie the elastic band to a higher position and use the elastic band to pull the body to reduce the weight of the body.
Second, the elastic band pushes the chest (10 to 15 times per group, a total of 4 groups)
This action is similar to dumbbell bench press, you can practice the pectoralis major. Here, the standing posture is used, the elastic band is passed around the shoulder blade, and the elastic band is grasped at both ends with both hands. Straighten the arm first, this is the starting position, then bend the elbow so that the elbow joint is at 90 °, and then push forward to feel the expansion of the chest. You can also lie on the fitness bench and do the bench press with elastic band.
3. Elastic band clip chest (10 ~ 15 times per group, 4 groups in total)
This action is the same as the fitness equipment puller clip chest, you can practice the pectoralis major muscles, bypass the elastic band around the post, or other fixed points, the fixed point of the elastic band is on the same horizontal line as the chest, the legs do lunge back and forth, the upper body needs Keep it straight, straighten the elastic rope from the back, the height of the arms should not exceed the height of the shoulders, clamp the chest inwards at a constant speed, the movement track is semi-arc, hold for two seconds, then slowly open the arms and restore to In the initial position, the arm is slightly flexed when doing chest clips, but it is not an elbow joint exercise.
Four, upper oblique chest clip (10 to 15 times per group, a total of 4 groups)
The same as the movement of the chest clip, except that the fixing point of the elastic band is placed in a lower position, and then the arm is pulled up.
V. Chest clip (10 to 15 times per group, 4 groups in total)
It's the same movement to clip the chest downward, put the fixing point of the elastic band at a lower position, and pull down the arm. Flat chest clips are aimed at the entire chest. The upper oblique chest clips are biased towards upper chest training, and the lower oblique chest clips are biased towards lower chest training.
In this way, the training of fitness equipment can be targeted to strengthen the weak part of the training, so that the entire chest is fully optimized.