What sports equipment is available for weight loss without reducing chest size

The main exercise equipment for weight loss without reducing chest size includes elastic bands, yoga mats, dumbbells, kettlebells, elliptical machines, etc. These devices can help burn fat while strengthening chest muscle support, avoiding sagging and sagging of the chest due to weight loss.

1. Elastic bands

Elastic bands activate the pectoralis major and pectoralis minor muscles through resistance training. It is recommended to perform standing position chest clamping, supine chest pushing, and other movements. The adjustable resistance feature is suitable for different basic populations, and training 3-4 times a week can effectively maintain chest fullness. Pay attention to keeping the core tight during training to avoid shoulder compensation.

2. Yoga Mat

The flat support and camel pose on the yoga mat can exercise the deep pectoral fascia. This type of static contraction training can enhance the elasticity of the suspensory ligaments in the breast, and it is recommended to practice for 15 minutes daily in conjunction with abdominal breathing. supplementing with high-quality protein after training can help with muscle repair.

3. Dumbbell

Selecting 2-5 kg dumbbells for supine flying and upward slanting exercises can stimulate the growth of chest muscle fibers in a targeted manner. The weight should be gradually increased, and it is advisable to exhaust 12-15 times per group. During training, pay attention to slightly bending the elbow to protect the joint, and the peak contraction of 1-2 seconds is more effective.

4. Kettle Bells

The swinging and flipping of kettles with explosive force can increase metabolic rate and protect chest adipose tissue through centrifugal contraction. Suggest choosing 8-12 kg kettlebells and conducting compound training twice a week. Before and after training, it is necessary to fully warm up and stretch to avoid muscle strain caused by movement deformation.

5. Elliptical machine

Elliptical machine belongs to low impact aerobic equipment, which can achieve a heat consumption of 400-600 kcal per hour by adjusting resistance and slope. Keeping the upper body upright and actively pushing and pulling the handle can synchronously exercise the chest muscles. It is recommended to use it 3 times a week for 30-45 minutes each time. When using sports equipment, it is necessary to follow a high protein diet and consume sufficient amounts of dairy products, soy products, and other foods daily. Choosing full cup support for sports underwear can reduce chest shaking, and after training, alternating hot and cold compress can promote blood circulation. It is recommended to combine aerobic exercise with strength training, with a body fat percentage controlled between 20% -25%, which is most beneficial for maintaining chest shape.