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How to train a large chest muscle!

Pig20024412010-04-14 13:10:51 +0000 #1
I have not had physical health, but I have abdominal muscles, can not very well-developed pectoral muscles, in addition to fitness, how to pay attention to ordinary life, it helps them grow bigger?
night attack Nd toilet2010-04-14 13:18:06 +0000 #2
training programs, including: bench press, inclined plate bench press, sit-birds, arms

support and sit bent arm pull. Training for each action and each group to do 6-8 times.

Special Note: do bench press, I often change hands from the grip to make the breast muscle, the lateral access to training.

Action Experience: ramp upper chest muscle bench press is the practice. Asuka is a practicing breast sit outside (when the fast completion of thorns

shock chest inside). Arms and training support is the lower edge of pectoral, pectoral muscle are also affected by outside stimuli. Supine bent arm pull is

to expand thoracic, breast muscle exercise is the end of action.

Action Tips:

sit bent arm pull-up action is supine bench, stool posted on the back, waist, head hanging, his feet the ground support, hands

grip dumbbell (or barbell), from head down to go backwards, until the upper arm parallel to the ground. Then use the chest muscle strength

to pull up to the arms and upper body vertical. Repeatedly do. Note that when the arms to peg-leg exercise. Please people do when sitting

in my lap, to prevent a hard pull myself to turn over.

Bench press is an important action developed pectoral muscles, but in practice must pay attention to the elbow to start at the same time strive to Straighten

chest. One important point that the use of intuition to find the most suitable for your reps. Perhaps you Danlian bench press

on the line, maybe sit down birds and cross the most suitable for you.

Schwarzenegger's bench general practice five groups, each 610 times. If you participate in competitions held power, it would train 812 Group,

and with a very heavy weight. Sometimes with the principle of gradually losing weight, starting from the heavy weight of push, push one end only

empty bar. He has played 500-pound push (227 kg) barbell, is the highest recorded. The record repeats

405 lbs (184 kg), push 8. 315 pounds (143 kilograms) pushed 25 times. 225 lbs (102 kg) pushing 60. 1975 Mr. Olympia contest Arnold's chest when the exercise program. Arnold's training program has a basic box

frame, in this based on the regular transformation. He likes to transform the training techniques to stimulate muscle growth, prevent muscle training on

a standstill after the adaptation. Transform every training session, if all action, transform intensity, then not only own

with fresh, training Deqi Jin, and muscles growing, not stagnant. Before he used Wade's double-division law training, training the morning of Monday 35 chest and back, the first train ramp bench press, flat bench press to practice in order to give priority to the development of the chest. The plan is this:

1. Ramp bench press 5 = 8 10

2. Flat bench press 5 = 8 10

3. Lying group of 8 birds 10 5

4 wheel cross down 5 = 10 15

by gradually increasing amount minus the number of ways, for example, ramp bench, started 20 times, then cut into 15, 12 times, 10 times, 8 times, the weight increased to 315 pounds (143 kg). Repetitions of each group sometimes higher or lower

The purpose is to obtain special training. Part of the muscle training, training for action modeling. Schwarzenegger often spend a lot of time to tighten from all angles have been fully congestion in the chest muscles
. This will learn to control the muscles, making muscles more clearly, but also enhance endurance, thus preparing for the contest.

Schwarzenegger Chest training features:

to do the movements more stringent. In a large weight training, in order to complete the final two movements, he was with "cheating" rule or law to force extra leverage. The most basic principles of fitness training is overload, the trick is to separate a heavier load to be added to the training of the muscles. Therefore, strict action specification is the basic requirement.

Early training focused chest fully developed, each training session to the chest, lower chest, in the joint, medial and lateral breast, thorax and other training over and over. Training and always maintain muscle tension, especially when the barbell or dumbbells are held to the highest point. Fully extended pectoral muscle. Arnold has to do with dumbbells instead of barbell bench press ramp, aim for more effective stretching the upper chest. Because the dumbbell to a longer than lower the bar will not stop the pectoral stretch.

First of all, you have a clear purpose to your exercise: it wants to thick chest muscle training, or just create a little Munakata, or well-developed pectoral muscles of a specific part or the whole breast is developed together. When a clear purpose beyond what is necessary to consider what action to training site. For example, the usual push-ups outside the main train chest, outside the developed chest is very effective. It is used in breast muscle training effectiveness of the most common method. If you just want a general chest exercises, not as specialized, like bodybuilders, then, the campaign is the best, most convenient, it is not space, tools, constraints, can be done almost anywhere. But if, more demanding, then, you have to practice with some equipment, such as: bench press, need barbells, bench press bench, etc.. But it's highly adjustable, hold from the different training of the chest area is different. From the narrow holding that the closer the site of medial practice, can be sewn on the breast muscle to shape. Grip from the wide point, you can practice, lateral chest muscle. Also, parallel bars arm Shen Qu, on the lower edge and the outer edge of the breast shape is effective action. Also, sit-birds this difficult action, on the whole very well developed chest muscles. And, in special equipment to practice on the butterfly machine, are valid. However, suggested the use of basic movements to practice, that is, bench press, push-ups and ramp bench press (upper chest muscle exercises). Also, pull-up, although the main train backs, but the chest is still valid, (especially the pectoral muscle). The only choice on the action. In fact, exercise is more important principle is: "within our capabilities, step by step." If not careful, it will hurt, just the opposite. Have proper nutrition, and recovery are important factors, not sloppy.

Identify the goal, find the method, sustained, there will be effective.

More than just a superficial discussion of the proposed special gym to participate in regular exercise. That have specialized coaches and facilities and equipment. Effect be a success.

Hope to adopt
desert water vendors2010-04-14 13:51:33 +0000 #3
conditions of course, push-ups to the gym at home on the arm of course, eat more distracting things ah
yinhuichun2010-04-14 13:46:01 +0000 #4
always doing the bench press (should know it) is very effective on the train chest muscle

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