For men who love fitness, there are quite a few people who have a lot of fat on their chest muscles, especially those with a rim and a nipple. They are all fat, and the chest is more serious. It affects the appearance and is not enough for MAN . Especially in the summer, a thin layer of T -shirt can't cover the ugly outline of the chest, let alone swim in swimming trunks.
In fact, most of these people have a common feature, that is, the body weight is excessive, the body has fat, and the proportion of chest fat is not low. Some of them responded to the fitness coach. No matter how to exercise the pectoralis major in the gym, the chest muscles become thicker and have chest grooves, but the fat on the lower edge of the chest is still unmoved. What should I do ?
1. Maintain good living habits
Some fat people will find chest fat more stubborn even if they lose weight after losing weight all over the body. Why does the chest have excess fat and it is not good. This is because both men and women have breasts in the chest. In general, women's breasts are much more developed than men because women's estrogen levels are much higher than men's. People with high levels of estrogen are easy to store water and store fat. In the same way, in the human body, the part with higher estrogen level is also easy to store fat.
Unhealthy lifestyles may lead to high levels of estrogen in men, and most male breast diseases are associated with abnormal liver function. Excessive drinking, alcohol damages the liver's metabolic function, and the liver bears the task of decomposing and excreting estrogen in the male body. Frequent excessive drinking will eventually lead to accumulation of estrogen in the male body, causing chest fat accumulation, breast development and even lesions.
2. Active aerobic fat loss
Some people think that since there is a fat in the lower chest, it is necessary to do exercises for the lower chest such as the flexion and extension of the parallel bars and the reclining. These movements do improve the shape of the lower chest and make the lower chest more developed. However, if the fat content is not reduced, there will still be so-called " clam meat " on both sides of the lower chest.
In fact, what is to be done is fat-reducing aerobic exercise. Simple device training belongs to the category of anaerobic, which is not very effective in reducing fat. If the body's subcutaneous fat is reduced to a relatively low level, the excess fat in the chest will slowly disappear. So in general, after a certain amount of aerobic exercise to reduce fat, there is no " clam meat " in the chest. Commonly used aerobic exercises such as running, swimming, spinning and more.
3. With a high number of light weight strength exercises
The premise is to ensure sufficient aerobic exercise every day, so that a targeted high-load light-duty exercise for the chest may have a better effect.
The first recommendation is the freehand push-ups, the regular training programs of the soldiers, and most of them are based on the number. Therefore, the soldiers are often not muscular, but the muscle lines are very obvious, which is the reason for the fat removal effect. It is recommended to do 3-4 groups per day for 100 times, regardless of the venue restrictions.
The gym can also be used with a light weight barbell bench press or dumbbell bench press. When you have different muscles and strength, you need to do more than 20 times in each group. It is recommended to do 8-10 groups each time.
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