胸腹肌（Chest abdominal muscles）.doc

胸腹肌（Chest abdominal muscles） chest (1) push ups are power exercises. Here is a static push up. Do push ups. When the body drops to the chest to touch the ground, the pectoralis major is tight enough to hold the still position for 8~10 seconds or a little longer, then relax. (2) stand facing the wall, arms front, with the fingertips touch and did not touch the wall of. The whole body is straight, the upper part of the body is inclined forward, two palms support the wall, the finger tip is upward. Elbow, upper arm and forearm into a 90 degree angle, upper body force near the wall, keep arms elbow posture on the upper part of the body, do not make the body close to the wall, the pectoralis major is extremely tight, keep the rest position for 8 ~ 10 seconds or a long time, and then relax. Abdomen (1) supine, ankle fixed, upper body sit, upper and lower limbs between angle greater than 90 degrees, the rectus is extremely tight, keep the stationary position for 8 ~ 10 seconds or a long time, and then relax. (2) supine, lower limbs and upper body at the same time into a V shape, the rectus abdominis extremely tight, maintain the rest position for 8~10 seconds or a little longer, and then relax. Free dessert at 10:53 2008-04-18 Three commandments: set goals! Nutrition guaranteed! Proper rest! Make up your mind, set your goals, start a 12 week training program, practice two to three days a week, master basic skills, and learn more about other styles. Have a balanced diet, healthy chest training is less effective, successful factors are good eating habits, to attract enough carbohydrates have the energy to do exercise, per pound of body weight 1 to 1.2 grams of protein intake and absorption in the daily diet, supplement of muscle hyperplasia, otherwise can eat to take extra protein. Every weight training will cause loss of muscle, and not enough rest will destroy the process of muscle hyperplasia, the two training between at least 48 hours apart, the primary stage people need