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Ask: Mr Lee Hani, the hair of my inside chest muscle showed a trouble showpiece, how should I undertake training in the light of target area?

Answer: For aggrandizement inside chest muscle, I often change the groovy training that is aimed at chest muscle before contest. Dumbbell trains some flesh to isolating group be close friends at barbell, accordingly, when chest muscle of my aggrandizement inside, often practice a lot of dumbbell joining among them.

Above all, I lie dumbbell push practice as the first. Do choose to dominate focus harder than barbell with dumbbell, because this asks,control a balance forcibly. The upper part of the body lie on his back on flat, two tactics grasps a dumbbell each, bend an arm to be put at the side outside two shoulders, boxing key point is opposite, to reduce humeral ministry pressure, two tactics wrist should a bit inside turn, do not make at the same time dumbbell too sink to two side. Push on hair force, dumbbell is pushed to intermediate upper part to two arms unbend, maintain two dumbbell interval a few centimeters, center in chest muscle in apogee attention, especially on the systole of inside chest muscle and extruding, rest a bit, control dumbbell with the tensile force of chest muscle next slowly reductive. Fall when dumbbell when the nadir, obtain the extend with whole sufficient chest muscle absorbedly. Be pushed on dumbbell and issue falling athletic contrail to answer camber.

Do inclined dumbbell to lie next push. On inclined lie than flat the weight that shifts use dumbbell wants some lighter, be lifted on and good focus should be dominated more when whereabouts, do not make dumbbell perpendicular up and down, can make the upper arm triceps exerts oneself to do sth. otherwise overmuch. Want to ensure practicing every time is high quality, two arms must fall on camber, obtain in bottom with benefit chest muscle sufficient extend and puissant systole is obtained in apogee.

The last exercise is dumbbell flyer. I regard it as have the practice that repairs action to inside chest muscle. Choose basically is to make breast the exercise of muscle piece. Flyer advocate the line that is sculpture chest muscle and configuration, need skill more, must attentive treat, just meet the danger that humeral ministry gets hurt falls the smallest.

In flyer aforenamed process, the contractive power that should concentrate chest muscle makes the included angle between ancon is chased gradually by big decrescent, to two dumbbell do not let contact when the dot and make chest muscle is in " peak is contractive " . I like a bit rotational in athletic process artifice, turn inside the artifice when leaving on dumbbell arc namely, to the two palms when apogee a bit to the head, can put more pressure on inside chest muscle so.

Although dumbbell flyer accomplishs nadir extend chest muscle very important, but must not extend ancon to be exhibited especially too, should not let dumbbell fall to flat height more. Right way is, two tactics holds a bell, the centre of the palm is opposite, descend slowly downward dumbbell undertakes controlling with the tensile force of chest muscle, the included angle of two ancon gradually by small greaten, fall to the nadir, dumbbell not the horizontal under humeral ministry, become basically with rib linear, can make you avoid to get hurt so.

Adopt the proper practice of 3 afore-mentioned movements, chest muscle is met make response quickly. After you practice all sorts of dumbbell joining bosom to train, the evolution of your inside chest muscle also won't appear again bothered.

The training of inside chest muscle plans Lee Hani
Practice group of several times
Dumbbell lies push ～ of 4 ～ 5 8 10
Inclined dumbbell lies on push ～ of 4 ～ 5 8 10
Dumbbell flyer ～ of 4 ～ 5 8 10
Note: Should train groovy bosom plan and this to plan to be used alternately