"Eat, talk after class," although I am very interested in the free meal, but now is the class time for members, and all idle affairs must be put aside.

Ji Ke takes members to class very distinctively;

At the beginning, it was mainly based on explanation and demonstration of movements, supplemented by member training, trying to instill the correct action specifications and details into the members' brains before the formal exercise, so as to form an overall action concept;

Once he has mastered the basic essentials of movements, Ji Ke will try to focus on member training and adjust the details of members' movements by himself.

In terms of efficiency, the progress of this teaching mode is slow, because every action needs to be explained repeatedly, at least the first three weeks of time are wasted on teaching, and it is difficult for members to have any exercise effect during this period;

With the help of the system's teaching function, the more detailed Ji Ke's explanation of the movements, the better the members' perception of the target muscles during the exercise!

Muscle perception is an important indicator to determine the effect of exercise, many beginners who have just started fitness have such an experience: it is exactly the same as other people's movements, and the score is exactly the same, that is, there is no muscle stretching and congestion as others say, and the muscle soreness can only be felt when stretching after the workout and resting the next day.

This is actually because the body has a weak ability to perceive the muscles at the beginning of exercise, so you can't feel the activity of the muscles when exercising.

"That's not right, Li Da," Ji Ke watched Li Da's bench press on the side, and before he pushed a few times, Ji Ke started to adjust his details, "This is a flat bench press, why are you aiming the barbell at your neck?" Move it down, according to the position of the middle chest, how many times have I told you, the middle chest is the position of ** slightly forward!"

The chest muscles are composed of multiple muscles, but the only muscles that are mainly exercised are the pectoralis major;

The pectoralis major muscle, which originates from the medial 1/2 of the clavicle, follows the sternal stem, the 1st to 6th ribs, and follows the rectus abdominis sheath;

The middle chest that Ji Ke said is actually the middle bundle of the pectoralis major muscle, that is, the pectoralis major pectoralis rib rib from the sternal stem and the 1st to 6th ribs, this part occupies more than half of the area of the pectoralis major muscle.

However, the reality is that many people can't find the position of the mid-chest at all, either too low and put the barbell bar in the lower chest position, or too high and aim the barbell bar at the collarbone and even the neck!

Get rid of it, you are training pectoral muscles, and if you use your brain a little, you will know that it is impossible for pectoral muscles to grow to the neck, right?!

"Pay attention to your shoulder blades, remind you every time, tighten your shoulder blades!" After adjusting the position of the barbell bar, Ji Ke easily saw Li Da's shoulder blades leading forward, and he was providing unnecessary help for chest pressing.

The scapula forward is the most common mistake detail in the bench press, and the anterior deltoid muscles will be too involved in the chest pushing action, and the result is often that the chest does not feel anything, and the front side of the shoulder is already sore.

The importance of scapula tightening can be seen from this, but many novices are prone to take the extreme route, and the scapula tightening is one-sidedly understood as the scapula shrinks back and sticks out of the chest, a picture of a big rooster, and there are also many coaches who are not very experienced and do not know what the state of scapula tightening is, and there is no way to adjust the extreme situation of novices.

In fact, the tightening of the scapula only requires a slight contraction of the scapula and a feeling of tightening in the thoracic spine, without excessive chest and head elevation.

"Big arm, big arm should be lower than the shoulder, not in a line with the shoulder on the vertical plane!" After adjusting the shoulder blade, Ji Ke began to correct Li Da's big arm without stopping.

The upper arm plays a decisive role in the exercise of the upper body, and the position of the upper arm in different movements is very critical, which directly determines the approximate position of the strength!

In the plank bench press, the arms should be in the vertical plane, i.e. when viewed from above, and the arms should be lower than the shoulders, forming an angle of 45° to 75° to the torso. The smaller the angle, the more the triceps muscle on the back of the upper arm will be involved as a accessory muscle.

"Forearm, remember that the forearm is always perpendicular to the ground, do not tilt back and forth, wrist, wrist should be neutral, do not hook the wrist, turn the wrist!"

The forearm and wrist are the last two places to pay attention to in the details of the bench press.

The forearm is quite difficult to control when the beginner first comes into contact with the bench press, because in the process of bench press, there is a period of stroke, the eyes can not see the state of the forearm, and can only rely on the feeling to adjust the state of the forearm, the result is that the inexperienced novice after three or five times the forearm is either tilted to the abdomen, or to the head.

Whether the wrist is neutral or not, strictly speaking, does not have a substantial effect on the bench press, but it has an important impact on the safety of the wrist.

The palm root has a strong load-bearing capacity, whether it is a novice or an old bird, in fact, they like to use the palm root to resist the barbell rod and dumbbells. In this way, the bench press will not end because of the wrist, but using the palm to push the barbell bar is a very stressful action on the wrist joint, and if you persist for a long time, the wrist joint will be painful due to the compression of gravity.

It is relatively rare to hook the wrist to perform a bench press, and Ji Ke only reminded Li Da so if he was in the habit of doing this; this kind of gesture of bench press, whoever is on it is awkward, basically will give up after one or two attempts.

What does the neutral state of the wrist look like? Actually, it is very simple, the arm hangs down naturally, and then the wrist state when the palm is in the shape of a fist, which is the standard wrist neutral.

"Good, good, keep it up. After some adjustments, Li Da's lying press was finally approved by Ji Ke and he started the official exercise.

Ji Ke watched quietly from the side, occasionally speaking of encouragement, and making some minor adjustments from time to time.

Exercise, especially strength training, is quite taboo to have someone talking next to you, because language is easy to distract, and the most important thing for strength training is to concentrate and mobilize the whole body to exercise.

So there are a lot of people with earbuds, Bluetooth headphones, and sports headphones in the gym who are silently exercising alone, looking like no one is allowed to enter, in fact, it is to remind other people, don't chat with me if you have nothing to do!

As an excellent professional coach, Ji Ke naturally can't say something unnutritious when members are exercising.

"Under the speed control, it's too fast, push it up and down and put it down as slowly as possible, between two seconds and four seconds. ”

Speed is also an important data in strength training, in fact, in strength training, fast is not as good as slow, too fast, the muscles have no time to react, will make the exercise effect decrease, the slower, the longer the muscles will be in a state of contraction/stretching, the body will be easier to feel the feeling of muscle force.

"Breathe, don't hold your breath! Exhale slowly as you push up, inhale slowly as you retract your strength and fall, hey, yes, yes, come again." ”

Breathing also plays an important role in strength training, of course, it does not improve the effectiveness of the exercise, in fact, holding breath is more effective than free breathing.

The disadvantages of breath-holding are quite obvious: it will artificially cause the human body to lack oxygen, prompting the blood to concentrate on the head;

Strength training will greatly speed up blood circulation, so that the pressure on the blood vessels in the brain will be great, and it is easy to cause the rupture of the blood vessel wall and irreversible accidents.

Therefore, adhering to the concept of safety first, Ji Ke will never allow its members to sacrifice safety to improve the effect of exercise! After all, the purpose of members' exercise is definitely for physical safety, not to experience those training accidents!