now become quite popular bodybuilding and other power sports that focus on a set of muscle mass and increase power performance.This trend is clearly positive, although most beginners can not properly distribute the load, and either suffer from excessive zeal, or, conversely, do a limited amount of exercise.And those and others, as a rule, permit and other errors, namely - the wrong exercises and incorrect selection of them.If we talk about the original purpose of newcomers, most of them wants to pump his arms and chest, which is quite logical.After all, these muscles are strong and pumped up, immediately apparent.
But in the pursuit of developed arm muscles newcomers often concentrate their attention on pumping biceps, despite the fact that the main arm gives massive triceps.They do not make important triceps exercises - such as the French bench press, and others, not to mention the importance of pumping all muscle groups using basic exercises.But if there is no base - is not pumped arms and chest.So pay attention to the technique of performing basic exercises for pectoral muscles, as most beginners do not take into account how to do the bench press.
Speaking about the immediate work of muscles, in particular, the beam triceps (three-headed muscle of the hand) and infants, it should be noted that they usually work in conjunction with the execution of these exercises like bench press, wiring, push-ups (in Vol. H.on the bars), and others. Therefore, the increase in bench press, that is, the number of repetitions and weight lifted is achieved by pumping the chest muscles and triceps pumping more isolated.For it must be applied in a complex variety of exercises.But the special role played by the French bench.
Technique latter is as follows.Firstly, it is necessary to choose the right rod and equipped its weight that can be lifted at least 10 times.As for the neck of the bar can be said that it is better and more convenient - EZ-like, but you can do without it.Second, the need to go to its original position (horizontal), it is important that the feet rested on the hard floor.Next, straighten your arms up to the pole, you need to gently bend them in the forehead (better a little farther) so that the elbow formed an angle of about 45 degrees, stopping post about five centimeters from the forehead.From this position, to straighten the hand limit (90 degrees in the elbow), resulting in repetition.Therefore, you must do the whole set, the number of repetitions in which, as already mentioned, is 10 times or more, depending on the program of work and time devoted to training, when done the French bench.
should also be remembered that some activities do not need to apply for a long time in the same complex, avoiding the "stagnation" in the progress of strength and muscle growth.In addition, the French bench press when you turn it into a training program for more than three months may result in damage to the elbow joint.When using higher weights for this exercise is absolutely necessary insurance and commit (winding) elbow bandages.However, despite the possible trouble, the French bench press has clear advantages as a basic strength exercises for pumping triceps, especially the long beam.
Integral rules "pitching" is also proper nutrition, the composition of the individual and the most efficient plan for training.It should include basic exercises - such as the bench press, deadlift, pulling up on a crossbeam.It is also important to plan rationally during rest and sleep.Only when all the rules and full dedication are expected to be pumping arm muscles and chest, and on a common set of muscle mass.
