Many wonder about how to pump up the body.Sure, it takes all kinds to train muscles.Pumped breast is one of the most important components of athletic build, her muscles along with the muscles of hands, are the most "visible".It is not only the external decoration, but also the need for any bodybuilder.After all, the main function of the chest muscles - is the reduction of arms and hands in front of the torso.So this part of the exercise the body can not be ignored.How to download the breast?This issue will be covered in this article.
To make courageous breast shape, to increase its volume and weight, requires comprehensive training with a variety of exercises on various types of pectoral muscles.In addition, training should be approached correctly.All the muscles of the chest should be prokachany evenly.So, it is worth remembering one thing: without bench press you simply can not do.This is one of the major exercise.So a direct approach to the question of how to swing the chest to get the maximum and, if possible, speedy result.
you need to start with a set of basic exercises.This bench on a vertical or horizontal bar, breeding of hands with dumbbells and push-ups with a focus on the parallel bars.Thus, we consider the first exercise of all of the above.How to download
chest zhimom rod lying?There are several types of this exercise, in particular the horizontal and inclined bench.Consider the first option.Lie on your back so that his feet touched the floor.It is necessary for a stable position.Take the rod average grip, removing it from the rack, slowly lower it until it touches your chest.At the same point the elbows to the sides.Then, raise your arms, holding a shell to complete their rectification.Repeat this cycle as you can, but do not overdo it.Exercise promotes not only the muscles of the chest, and triceps and anterior deltoids.You should begin with him.
now look at how to pump breast zhimom rod from a prone position on a raised or tilted bench.Take the starting position by taking the average of the grip shell neck.Stange remove from the rack and hold it directly above your head, straighten your arms.Slowly lower down to the chest by bending your elbows, and stop for a moment.Then again fully straighten your arms, lifting the barbell overhead.This exercise is more difficult than the bench press with a horizontal position, but also trains the body intensively.It is useful for the front deltoids and upper chest muscles.
Bench can also be performed with dumbbells, not necessarily just over the bar.Lie on a bench and bend your legs so that the feet came up against the bench.Take a dumbbell, keeping them straight hands.Palms facing forward.Lower Their low as you can, keeping the same level.You thus have to feel the maximum stretch your chest muscles.Lift the dumbbell, straighten arms fully, directing them straight up.Keep your hands in parallel.
Bench on inclined bench performed similarly, with the need to raise the dumbbells directly above your head.If you are physically weak and was not familiar with bodybuilding is not hearsay, you can take the bombs weighing about 50 kg, and perform four sets of 8-10 repetitions.
to increase the mass of pectoral muscles, you need to perform from a prone position dilution dumbbell.Lie on your back on the bench.Lift the dumbbells in front of you.Not very much bending hands, lower them as low as possible, describing them in a wide arc.You should feel the muscles stretching to the limit.Hands do not necessarily keep strictly upright, to avoid injuries can be slightly bent.Stretching the chest muscles to the limit, once again raise the dumbbells to do the same circular motion.
mastered these exercises, try the "overs".This will increase your chest and develop appropriate muscle groups.For this exercise you have to go not along the bench, and across to her shoulders were.Next, take a dumbbell and lift above the breast.Holding her bottom for the upper disc, slowly lower his head.You should feel your chest muscles are stretched.Dropping the dumbbell behind your head at the same time fell below the pelvis.Then lift it up along the same path.Repeat this cycle several times.
proposed above exercise - it is not a program for the training of the pectoral muscles.But they may be entered into it, and, moreover, they are basic.
