Women Need Pecs to Work Out: It is normal to see men dedicating a lot of quality time to the loading room, focusing on the successive repetitions of chest pressures, flies and varieties that they can take into account to make sure they have touched each edge of their chest. . Compare this with the way a normal woman invests her energy in preparation and, most likely, the breast gets almost nothing, assuming that is the case.
In all cases, women have a real pectoral muscle, located on both sides of the thorax, more precisely under the chest tissue. A small muscle, called a pectoralis minor, is found in the upper part of the chest, below the pectoralis major. All in all, these muscles are called pectorals and cover the entire chest. But then, despite the way the pectorals are in the lead, they barely notice.
"There is some confusion about the fact that, as we have breasts, we do not have to do push-ups," said Kourtney Thomas, C.S.C.S. Anyway, make no mistake. Breast preparation is as imperative to you as anything that is considered for your male partner. So, in case you have neglected these muscles, this is an ideal opportunity to give them affection. Here, the specialists specify why they deserve your attention.
1. You will improve your position.
As for the posture, the back and the bears are receiving all the attention. However, as one of the largest muscles in the abdominal area, the pectorals play an equally vital role in maintaining posture and strength, especially by supporting the scapula and the shoulder joint.
"Every muscle that encompasses the scapula and shoulder will be essential to balance these joints," says Joel Seedman, Ph.D., a physiologist and owner of Advanced Human Performance in Suwanee, Georgia. "If you become more fragile, you will have a balanced tension in the joints."
In addition, in the event that a muscle is excessively abbreviated or stretched, it would not change much if it were strong or defenseless: the pectorals would not have the ability to perform their tasks correctly. responsibility. The biggest culprit to shorten? Your pc When you collapse throughout the day, you break your chest muscles and stretch your back muscles, says Seedman.
To help balance this, try playing an essential chest practice twice a week for three arrangements of 6 to 10 repetitions. Get 10 to 20% less than you would normally use (in this way, if you normally start 60 pounds, use 45 to 55) and play a chest beat. In this case, reduce the load for three or four seconds (also known as the capricious activity period), then maintain that base position for another three or four seconds before recovering the load. "This emphasis on the capricious phase ensures that the pectoral muscles remain in their ideal extended state," says Seedman. It also ensures that your shoulders and scapula remain in their proper position, rather than being adjusted and more flexible.
2. You will breathe easier.
When you adjust your posture, you also open the chest, which facilitates deep and quality breathing. The pectoralis minor is particularly useful because the smallest of the triangular muscles is connected to the center of the third, fourth and fifth ribs. Each time he takes it, the pectoralis minor stretches, allowing his rib cage to grow.
"If the pectoral muscles are too short, breathing will essentially weaken because you can not open your stomach," says Seedman. "Anyway, if you stretch the chest muscles, breathing and the ability to improve the oxygenation of each of your muscles will increase enormously."
3. You can make your breasts more penetrating (if you want)
Seedman says that many women are shy away from preparing their breasts because they think their breasts will recede, although the opposite may happen: chest practices are a bit like a non-cautious technique of breast enlargement. of breast. "What you do is push the breast tissue up and forward, which suggests that your breasts are bigger," he says. In addition, adding muscle to the chest lifts the breasts, "acting relatively like a push-up bra." And keep in mind that: the addition of muscle under the tissue of the true breast does not damage your tissue.
4. Facilitate daily life.
Outside the recreation center, your pectorals do an extraordinary job in a wide variety of daily exercises, from stacking basic supplies in the house, opening a large entrance or loading a bag around a terminal. air. "Essentially, any abdominal action or movement that we do includes the pectoral muscles to a critical degree," says Seedman.
The essential elements of your pectorals are the following: flexion (augmentation), recovery and medial rotation of the arm. Therefore, "in the event that you plan to lift objects, hold them, apply pressure or any other development that involves pushing, the pectorals are associated with most of these," says Thomas.
That is why, if your pectorals are neglected, the basic demonstration of transporting and stacking the necessary bags in the home can give the impression of a test. From an absolutely practical point of view, you will be full of joy every day if you train your pectoral muscles constantly.
5. You will get the value of your money
Of course, the pectorals are huge and essential muscles, mainly because of their wide variety of actions. However, they are also important because they require a group of muscles that encompass everything, to be precise in the shoulders, back and triceps, which allows the development of any breast practice. Fabulously throughout the abdominal region.
Model: According to Seedman, an unusual activity, among other activities aimed at toning the triceps, is really a pressure on the chest. In addition, research confirms this: another review distributed in the Journal of Strength and Conditioning Research reveals that distinctive varieties of chest compression are more powerful than others for attacking explicit muscle groups (counting the number of). By using surface electromyography, a technique to estimate muscle performance during an exercise, analysts have discovered that a hand-weighted chest press is better for those who need to develop their muscles. Chest, although a Smith machine or an installation of free weights is the perfect method to move when the target is the horseshoe in your triceps.
The most effective way to start working your pectorals.
Since you realize that you should be working on your pecs, the main question is, how? In order for the chest muscles to be strong and wide, Thomas recommends concentrating at least once a week. (However, preferably, you will complete a few full-body sessions, hitting your pectorals and your back, without fail, she understands).
In regards to explicit movements, Thomas says that everything that is needed to consolidate an assortment with the aim of making the muscle of each edge work. Your option to incorporate pinching in the chest (with the weight of the hand, free weight, portable weight or Smith's device), a tilt press (a higher grade will include a greater number of muscles). shoulder and upper back), a thoracic fly, and the push-up. (Main tip: if you can handle multiple pumps at the same time, raise your hands in a container or seat so you can eject more than one at a time, says Thomas). Sprinkle them in your regular exercises or manipulate them. All during a day focused on the chest. In any case, before you know it, you will feel more ingrained, and more beneficial, than at any other time.
In all cases, women have a real pectoral muscle, located on both sides of the thorax, more precisely under the chest tissue. A small muscle, called a pectoralis minor, is found in the upper part of the chest, below the pectoralis major. All in all, these muscles are called pectorals and cover the entire chest. But then, despite the way the pectorals are in the lead, they barely notice.
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| Women Need Pecs to Work Out |
"There is some confusion about the fact that, as we have breasts, we do not have to do push-ups," said Kourtney Thomas, C.S.C.S. Anyway, make no mistake. Breast preparation is as imperative to you as anything that is considered for your male partner. So, in case you have neglected these muscles, this is an ideal opportunity to give them affection. Here, the specialists specify why they deserve your attention.
1. You will improve your position.
As for the posture, the back and the bears are receiving all the attention. However, as one of the largest muscles in the abdominal area, the pectorals play an equally vital role in maintaining posture and strength, especially by supporting the scapula and the shoulder joint.
"Every muscle that encompasses the scapula and shoulder will be essential to balance these joints," says Joel Seedman, Ph.D., a physiologist and owner of Advanced Human Performance in Suwanee, Georgia. "If you become more fragile, you will have a balanced tension in the joints."
In addition, in the event that a muscle is excessively abbreviated or stretched, it would not change much if it were strong or defenseless: the pectorals would not have the ability to perform their tasks correctly. responsibility. The biggest culprit to shorten? Your pc When you collapse throughout the day, you break your chest muscles and stretch your back muscles, says Seedman.
To help balance this, try playing an essential chest practice twice a week for three arrangements of 6 to 10 repetitions. Get 10 to 20% less than you would normally use (in this way, if you normally start 60 pounds, use 45 to 55) and play a chest beat. In this case, reduce the load for three or four seconds (also known as the capricious activity period), then maintain that base position for another three or four seconds before recovering the load. "This emphasis on the capricious phase ensures that the pectoral muscles remain in their ideal extended state," says Seedman. It also ensures that your shoulders and scapula remain in their proper position, rather than being adjusted and more flexible.
2. You will breathe easier.
When you adjust your posture, you also open the chest, which facilitates deep and quality breathing. The pectoralis minor is particularly useful because the smallest of the triangular muscles is connected to the center of the third, fourth and fifth ribs. Each time he takes it, the pectoralis minor stretches, allowing his rib cage to grow.
"If the pectoral muscles are too short, breathing will essentially weaken because you can not open your stomach," says Seedman. "Anyway, if you stretch the chest muscles, breathing and the ability to improve the oxygenation of each of your muscles will increase enormously."
3. You can make your breasts more penetrating (if you want)
Seedman says that many women are shy away from preparing their breasts because they think their breasts will recede, although the opposite may happen: chest practices are a bit like a non-cautious technique of breast enlargement. of breast. "What you do is push the breast tissue up and forward, which suggests that your breasts are bigger," he says. In addition, adding muscle to the chest lifts the breasts, "acting relatively like a push-up bra." And keep in mind that: the addition of muscle under the tissue of the true breast does not damage your tissue.
4. Facilitate daily life.
Outside the recreation center, your pectorals do an extraordinary job in a wide variety of daily exercises, from stacking basic supplies in the house, opening a large entrance or loading a bag around a terminal. air. "Essentially, any abdominal action or movement that we do includes the pectoral muscles to a critical degree," says Seedman.
The essential elements of your pectorals are the following: flexion (augmentation), recovery and medial rotation of the arm. Therefore, "in the event that you plan to lift objects, hold them, apply pressure or any other development that involves pushing, the pectorals are associated with most of these," says Thomas.
That is why, if your pectorals are neglected, the basic demonstration of transporting and stacking the necessary bags in the home can give the impression of a test. From an absolutely practical point of view, you will be full of joy every day if you train your pectoral muscles constantly.
5. You will get the value of your money
Of course, the pectorals are huge and essential muscles, mainly because of their wide variety of actions. However, they are also important because they require a group of muscles that encompass everything, to be precise in the shoulders, back and triceps, which allows the development of any breast practice. Fabulously throughout the abdominal region.
Model: According to Seedman, an unusual activity, among other activities aimed at toning the triceps, is really a pressure on the chest. In addition, research confirms this: another review distributed in the Journal of Strength and Conditioning Research reveals that distinctive varieties of chest compression are more powerful than others for attacking explicit muscle groups (counting the number of). By using surface electromyography, a technique to estimate muscle performance during an exercise, analysts have discovered that a hand-weighted chest press is better for those who need to develop their muscles. Chest, although a Smith machine or an installation of free weights is the perfect method to move when the target is the horseshoe in your triceps.
The most effective way to start working your pectorals.
Since you realize that you should be working on your pecs, the main question is, how? In order for the chest muscles to be strong and wide, Thomas recommends concentrating at least once a week. (However, preferably, you will complete a few full-body sessions, hitting your pectorals and your back, without fail, she understands).
In regards to explicit movements, Thomas says that everything that is needed to consolidate an assortment with the aim of making the muscle of each edge work. Your option to incorporate pinching in the chest (with the weight of the hand, free weight, portable weight or Smith's device), a tilt press (a higher grade will include a greater number of muscles). shoulder and upper back), a thoracic fly, and the push-up. (Main tip: if you can handle multiple pumps at the same time, raise your hands in a container or seat so you can eject more than one at a time, says Thomas). Sprinkle them in your regular exercises or manipulate them. All during a day focused on the chest. In any case, before you know it, you will feel more ingrained, and more beneficial, than at any other time.
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