是否需要訓練"外部"佩奇或"內部"佩奇?


6

多年來,我知道胸部的三個主要吻合釘是上胸肌,中胸肌和下胸肌。關於內部和外部oec開發的文章很多,甚至包括來自Schwarzenegger等經典健美公司的很多信息。我的問題是..這些可以真正接受培訓嗎,如果可以,那麼他們應該成為重點嗎?我每週進行三天的鍛煉,因此我的鍛煉是大型複合動作,沒有很多額外的隔離動作,例如蒼蠅或纜繩交叉。我以為我還記得在某些醫學期刊中,沒有外在或內在的東西。外在的內在的東西實際上是您的下層在這裡的一部分,而內在的胸腔在中間的一部分。

如果這些是培訓所必需的,我怎麼知道我是否缺少一個?我知道下胸肌過多的發育看起來像乳房,而中間的太多則使您的胸部突出。.但是我怎麼知道我是缺少內在還是外在?

0

There are two pecs - minor and major. Lower, middle, and upper refers to parts of later one - pectoralis major. Pectoralis minor is attached to scapula, and moves shoulders down, and froward. I would rather train back, and stretch this muscles - to have proper posture. We spend too much time sitting in position that makes them shorter.

When you are climbing pectoralis minor, and coracobrachialis can be useful, from time when we ware spending time at trees... Or at least that is the only case came to my mind.


3

If we understand the function of a muscle, that muscle certainly can be trained. Indeed, if a muscle has a function, performing that function is training the muscle. So the question is whether there exists such a thing as ‘inner’ and ‘outer’ pectoralis muscles, and if so, what their function is.

To be clear, there is strictly no such thing as inner and outer pectoralis muscles. That is, the lateral and medial portions of the muscles are comprised of the same fascicles, and hence the tension in those muscle fibres is consistent across their length during contraction. There are no medial and lateral fibres because the fibres of the muscle do not run vertically. So by definition, we cannot train the lateral and medial portion of the muscle separately.

However, it is possible that the terms ‘inner’ and ‘outer’ are misnomers for the anatomical terms deep and superficial, in which case we would be referring to the pectoralis minor and pectoralis major, respectively. The terms ‘lower’, ‘middle’, and ‘upper’ refer to the general alignment of the muscle fibres of the pectoralis major, with the latter term normally being made in reference to the clavicular portion of the muscle, (illustrated below).

Pectoralis major muscle

Although the two muscles are geographically adjacent, they have broadly different functions. The pectoralis major acts principally as a prime mover, and is dominant in climbing, pressing, and throwing movements. The pectoralis minor, by contrast, primarily acts as a stabiliser, depressing and protracting the scapula. Thus, the action of the former invariably involves the latter.

For bodybuilding, a knowledge of the precise action and function of a muscle can help us isolate it in training. And whilst it is not possible to separate these muscles entirely—their lines-of-pull are too closely associated—we can reduce the function of one in order to focus on the other.

The pectoralis major has its origin at the anterior surface of the medial half of the clavicle (clavicular head, or ‘upper’ pectorals) and the anterior surface of the sternum and superior costal cartilages (sternocostal head, or ‘middle’ and ‘lower’ pectorals). It then inserts at the lateral lip of the bicipital groove of the humerus. This means that if we adduct and internally rotate the humerus, and if we depress the shoulder girdle, the pectoralis major will approach a state similar to that of active insufficiency, being unable to produce force because of the length-tension relationship. (It cannot strictly be called active insufficiency, since the pectoralis major is not a multi-joint muscle.) Thus, this condition will allow greater contribution from the pectoralis minor, which inserts on the coracoid process of the scapula, and whose action is to depress and protract the shoulder girdle. Pre-fatiguing the pectoralis major will further place emphasis on the minor.

Since the pectoralis minor is not functionally a prime mover, no gross functional movement will target it specifically. However, if we are creative, we can devise exercises that might help. Shoulder depression repetitions from a arms-down, pronated-grip position on the bar would be one way to do this.

I hope that gives you a starting point.