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How to exercise chest muscle more effectively 15 minutes

dsg1111112010-02-09 15:01:36 +0000 #1
careful on extra points
smartdoggy2010-02-09 15:08:06 +0000 #2
far the most simple way to do push-ups without any equipment, anywhere, anytime

training programs, including: bench press, inclined plate bench press, sit - bird, arms

support and sit-bent arm pull-up. Each action training five groups, each doing 6-8 times.

Special Note: when I do bench press is constantly changing hands grip, so that the pectoral muscles, the lateral access to training.

Action understanding: inclined plane bench press is a practice the upper chest. Asuka is a practicing supine lateral chest (when they move quickly to complete the medial pectoral gill

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

in order to expand the thorax, but also the end of the chest muscle exercise movements.

Action essentials:

supine bent arm pull-up action is to sit stool, stool on the back paste, waist, head vacant feet touch the ground support, hands

grip dumbbell (or barbell), from the head down to go backwards, until the upper arm parallel with the ground. And then use the power of

his chest to the arms and upper body vertical pull. Repeatedly do. Note that when the arms to peg-leg exercises. Doing, may invite someone to sit

in my legs, to prevent a pulling force himself turned in the past.

Bench press is a well-developed pectoral muscles of the important action, but in practice must be attention to the elbows start at the same time strive to straighten

chest. There is a very important point, that is, to use 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 for you.

Schwarzenegger's bench press in general practice five groups, each 610 times. If you participate in Powerlifting competitions, then train 812 group,
, and with a very heavy weight. Sometimes also used the principle of gradually losing weight, from the heavy weight of push, to the final only to push a

empty bar. He has since pushed more than 500 pounds (227 kilograms) of the barbell is the highest on record. Repeat the number of record is

405 lbs (184 kg), push 8. 315 lbs (143 kg) to push 25 times. 225 lbs (102 kg) to push 60 times.

Mr. Olympia contest in 1975, when Arnold's chest exercise program. Schwarzenegger's training program has a basic box

planes, on this basis, frequently changing. He likes to change the training techniques to stimulate muscle growth, prevent muscle right

after some form of training to adapt to a grinding halt. If every action training courses are changing, changing intensity, then not only have

a fresh, practice Deqi Jin, and the muscles will be growing, not stagnant. Before the game, he used Wade's double-division law training, weeks 135 to practice the morning of 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 was this:

1. Group 5 ramps bench press 810 times

2. Flat bench press 5 Section 810 times

3. Supine Asuka Group 5 810 views

4 wheel cross the drop-down 5 group of 10 15

with a gradual increase minus the number of ways, for example, ramp bench press, started 20 times, and then cut into 15 times, 12 times, 10 times, 8 times, the weight increased to 315 pounds (143 kg). Each repetition of the number of times will be higher or lower
, are designed in order to obtain specific results of training. Part of the muscle training to carry out action style training. Schwarzenegger often spend a lot of tension from all angles have been

congestion in the chest muscles completely. To do so can learn to control the muscles, making muscles more clearly, but also to enhance endurance, so as to prepare for the race.

Schwarzenegger chest training features:

to do the movements are more stringent. Large weight training, in order to complete the final one or two moves, he was using "deceit" rule or forced leveraging the law. Bodybuilding training, the most basic principle is overload, the trick is to make a heavier load to be added to a separate training muscles. Therefore, strict action specification is the basic requirement.

Early training focus on the chest fully developed, each training session, they put on the chest, lower chest, raphe, medial and lateral pectoral, thoracic and other train for times. Training has always been to keep the muscles tense, especially when the barbell or dumbbells are held to the highest point. Fully extended pectoral muscles. Schwarzenegger has used dumbbells instead of barbells do lying on inclined plate to push their aim is to more effectively stretch the upper chest. Because dumbbells than barbells _ is taking a low point, will not stop chest stretch.
499,294,1242010-02-09 15:20:57 +0000 #3
push-ups on the abdomen, back, chest muscles have good training effect, but also make a lot of tricks, received an unexpected effect of fitness. One or two hands away from change: your hands slightly wider (or slightly narrower) at the shoulder, elbow, open and parallel to the ground. As long as the hands and shoulder width equal to the difficulty of push-ups will be increased accordingly. Slightly wider than shoulder distance method, more on the training arm strength, shoulder muscle strength; slightly narrower than shoulder distance method, the emphasis on training the chest muscles and back muscles. Second, the way your feet changes: methods can be divided into full-palm supports, fist and finger stays stays three forms, from the direction of the fingertip and can be divided into forward, inward, out of three stays in position. The whole palm supports, is to use the whole palm of the hand stays land; boxing supports, is to use a fist in the form of stays land; that supports, is to use your fingers first joint stays in approach. Refers to the strength required stays large, have the highest degree of difficulty. Your feet can be divided into two feet close together and the opening of two forms, you can also use the instep or arch stays way. 3, the body posture tilt changes: Gao Zi push-ups, doing exercises, the practitioners of the body is hand-foot low-high, hands and feet not in the same horizontal plane. This position is suitable for beginners, who wield little power. Push-ups in the posture, the feet and hands are all practitioners in the same horizontal plane, suitable for the general exercise population. Low-tzu push-ups, in practice, the practitioners of the body is feet high and low hands and feet can be placed on a low stool, edge of the bed stays the Ministry get started, the hands and feet not in the same plane. This position will be pressure in the upper body weight on the physical fitness of those demanding. 4, exercise frequency changes: You can speed integration of the first quick exercises to do several times, and then slowly make a few; also be timed count, the unit time calculated the number of practice; also be a simple count, practitioners do push-ups non-stop, until exhausted. Changes in frequency to better stimulate muscle growth, cross-use of them, and exercise on feeling tired easily. Practice push-ups should be gradual and Youyidaonan; to do before the full massage, swinging, stretching upper limb, prevent muscle stiffness; exercise for its own push-ups to explore the form of reasonable control exercise load.



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