- - gskamya;
- - Rod;
- - pancakes;
- - dumbbells;
- - racks;
- - diet;
- - sports nutrition.
Follow average bench press grip.This is the main basic exercise to pump his broad chest.Do it exactly mean grip on the first stage.Lie on a horizontal bench, grip, grasp the top of the shell.Hands are placed at shoulder height.Raise the bar and lower it on the breath down.On the exhale, squeeze the top and return it to the racks.Subsequently puncture as this exercise and the broad formulation of the hands.The number of times in the way - from 5 to 10 depending on the weight of the projectile.
Do pullover with a heavy dumbbell.Again, lie on a horizontal bench so that the head was lying at the edge.Legs lower to the floor.Take both hands a heavy dumbbell and lif
t it with both hands above his head.Get her a slow movement of the neck and lift up to the starting position as you exhale.Do this 10 times for 3 sets.
Make wiring dumbbells.Take the same body position as for the previous exercise, just take in each hand a dumbbell.Arms to the side to feel the tension of the pectoral muscles.Return them to their original position.Do everything slowly and carefully.Perform at least 10 times in 4 sets.
Repeat the exercise with barbells and dumbbells on the incline bench.It is necessary to pump the upper chest.It is important to make sure that it is in proportion to development, rather than just well built.The principle and implementation of the number of sets are identical in the case of a horizontal bench.Remember that bench she be tilted by about 75 degrees.
Observe high calorie diet during a training mode.Despite the fact that you are engaged in pumping the chest muscles, do not in any case remember that you are building your body.To do this, constantly needs the energy of those products, which are present in the diet.Eat 5-6 times a day and do not forget about sports nutrition.It will accelerate the process of pumping broad chest.
Tip 2: How to expand the chest
Wide male breast is a symbol of reliability, strength and protection.But the broad chest is not only beautiful.Broad chest - an additional amount of light, and thus, the ability to do hard physical work for a long time.In order to make the chest wide, it is necessary to perform a special breathing exercises.They may be aimed at the elaboration of different muscle groups, but the combination of physical activity with the correct breathing leads to the desired result - an increase in the chest.
- - vertical support;
- - light dumbbells;
- - Rod;
- - Gymnastic bench
Follow Rader thrust to increase the volume of the chest.Face the vertical support at arm's length.Arrange the legs shoulder-width apart.Hold hands for support just above your head.Take a deep breath and pull the arms and down while holding the support.At the moment of breath and tighten your chest muscles of the neck.Keep your abdominal muscles stay relaxed.Hold the load for 4-6 seconds, then relax.Signs of good-exercise will be a temporary feeling of discomfort in the chest and shortness of breath.
gymnastic Lie on the bench, bend your legs at the knees and place on the bench.Lift not heavy dumbbell at arm's length above the chest.Inhale and slowly lower the load on the straight hands behind his head.Do not lower burdening too low.At the lowest point make one additional breath and straighten the chest as possible.Slowly return to starting position.Next make repeated after a pause.Do not perform breathing pullover with a large weight, the main thing in this exercise - technique.
Set the bar weight with which you can sit down 15-17 times.Now stand and squat under the bar.After each squat do 3-5 deep breaths.Breathe deeply, trying to broaden the chest to the maximum.Most likely, you will easily do 12-14 squats, and then work will be difficult.But you need to do 20 sit-ups.Make sure the heel is not fixed on the floor.Each week, increase the weight on the bar 2.5 - 10 kg, depending on your level of preparation.
coming close to the bar, lying on the floor.Shins must touch the neck.Taps pelvis back, sit down and lean.Grasp the neck straight grip.Straighten legs, straightening the body and feeding the pelvis forward.Tear off the bar from the floor and stood up.Then replace the barbell on the floor and take 3-5 deep breaths.Repeat.Do breaths after each repetition.Do 20 reps, which normally you lift 16-17 times.
Breathing training is absolutely contraindicated for beginners and those who have had a break in employment for over a month.Before you start to exercise on this procedure, consult your doctor, the best in sports and sports clinic.These exercises are also contraindicated for people who have problems with the eyes, cardiovascular system and disorders of the musculoskeletal system.