Many parts of the body need to be exercised by machines. If there is no exercise equipment, it will be more difficult to exercise with bare hands. Because the power of freehand exercise is limited, there is no way to exercise all parts, or there is no way to exercise it in a special way during exercise. Then let’s take a look at how to exercise the serratus anterior muscle of the chest with bare hands!
1. Hold a dumbbell in one hand
This action means that everyone needs to use one hand to lift the dumbbell, and then the other side of the body does not need to lift the dumbbell. We need to tilt the body to the side that does not need to lift the dumbbell, or push the dumbbell directly upwards. Also be sure to put weight on the serratus anterior area before doing this exercise. Only in this way can we ensure that we can maintain the vertical lifting action while contracting the serratus anterior muscle. This action plays a great role in training the serratus anterior muscle. If you can persist for a long time, it can make the serratus anterior muscle stronger unconsciously, which will also make everyone's exercise process more orderly and relaxed.
2. Serratus anterior to waist
In addition to the previous movements that require the use of dumbbells, this movement also requires dumbbells or barbell plates. First, use two hands to lift the dumbbells or barbell plates and straighten them forward so that the arms appear straight. Then let the upper body rotate gently, and then rotate from one side to the other. During this period, the body should be stretched as much as possible, keep the movements brisk, and do not do it too fast. Do 50 times on each side. If If you feel that the exercise intensity is not strong enough, you can increase the amount appropriately.
3. Rotating leg raise
This exercise does not require the use of dumbbells or barbells, but everyone should also look for a horizontal bar to assist in completing the movement. If you don’t work alone at home, find some help. Leg-raising equipment is also available. Slowly tilt one side of your body to the other, then bend your legs. Then, lift your legs to one side so that your legs cross your body. During the exercise, it is necessary to emphasize that everyone should focus on feeling the contraction and development of their transverse abdominal muscles and serratus anterior muscles when exercising.Make sure the serratus anterior muscle is engaged, then repeat the exercise on the other side of the body.
The three methods mentioned in the article are all very suitable for everyone to exercise. When exercising these three methods, you must also pay attention to the movements in place. In this way, you don’t have to worry about the lack of exercise equipment resulting in poor exercise effects.