Core Tip: wear a T-shirt, you can not do not envy those who like clothes iron buckle two guys. Want some quick advice approach? Sorry, we do not do surgery, "breast augmentation" surgery, nor peddling cheap "Spider-Man" costumes. We only have a practical exercise training program and guidance, in order to change a bit, then come on.
Wear T-shirts, I do not envy those clothes you can not deduct the two iron inside like the guy. Want some quick advice approach? Sorry, we do not do surgery, "breast augmentation" surgery, nor peddling cheap "Spider-Man" costumes. We only have a practical exercise training program and guidance, in order to change a bit, then come on.
Chest facts:
The average person, the average bench press weight is about 61 kg. As long as you provide us the reference method careful exercises can greatly exceed this average. Pectoralis major in the bench press this action is the main force of the muscle groups involved, in addition there is also the deltoid (front beam-based) and triceps assist force. If you are in training before pectoral deltoid or triceps, then you exercise chest when he can not achieve sufficient strength and sufficient exercise chest. Ideal order is practicing chest, then to practice deltoid, triceps last practice.
Main training action: the classic barbell bench press exercises for the exercise chest, it is definitely the most basic and most important exercises. This exercise, and compared to any other exercise, can stimulate more muscle fibers chest.
How do the bench press? His back lying on the flat bench press bench, to the head, upper back and buttocks touching stool surface and get firmly stable support, legs apart, feet flat on the floor. Forehand (tiger's mouth relative) full grip (thumb around the bell lever with the other four fingers relative) barbell. Both hands slightly wider than shoulder width distance. Remove the rack from the barbell bench press, arms straight, so that the barbell is located just above the collarbone. Chen Jian, and tighten the shoulder blade. Then under the control of the full decentralization barbell slow, slightly under the nipple gently touch the chest. Then upward and slightly backward push up the barbell, the barbell back to the top of the clavicle.
The elbow can be locked at this time, it may not be completely straight. Continued to tighten the shoulder blades.
Some explanations: Different grip distance, different effects at different grip. Grip from different exercise focus will be different. Wide focus on training the chest away from the grip, narrow grip from the right triceps and deltoid stimulate some more.
Using different instruments: the bench press with dumbbells doing weight lifting, than using the barbell bench press lift weights smaller. However, when using dumbbells, his hands moving independently of each other, helping to keep the arm perpendicular to the ground, reducing the risk of injury.
Improved training programs: Most people most commonly used method is to do chest exercises three actions, doing three sets of each action, and our training methods proposed action is to do seven, only one set of each action. This method is not from three angles, but from seven different angles to stimulate chest. This method can stimulate more muscle fibers, promote muscle overall growth.
Hands - Hands are holding (palms up, the tiger's mouth relative) barbell, grip slightly away from the shoulder in width. The barbell bar pressure in the palm, so as to make the barbell is communicated directly through the wrist to the elbow.
Wrist - To avoid over backwards Fanwan. Should be made to maintain upright posture of the wrist to evenly disperse the force to protect the joints.
Arms - to reach the highest point on the barbell, you can straighten your arms, you can also lock the elbow; doing so not only will not hurt you, but also helps you to get a fuller range of motion. Decentralization barbell when lightly touch the barbell at your chest.
Chest - decentralization of the barbell bar around the nipple or nipple slightly lower position. If the nipple is too far above or below the shoulder joint will be too much pressure will therefore increase the difficulty of the exercise.
Eyes - In the last half of the action when the center peg barbell bar, but do not tighten the chin staring at the lower levels barbell live link, should naturally visual top elected to concentrate on the weight of the barbell back again horizons .
Head - the head flat on the training time bench. When you feel neck or upper back pressure too much to bear, you can turn the head to make the appropriate adjustments.
Elbow - so the elbow is located on both sides of the body, rather than expand outward to ensure arm perpendicular to the ground.
Legs - feet flat on the ground, legs naturally open, showing the letter "V" shape, knees bent at a 90 degree angle.
Feet - feet should always be flat on the ground, toes can be opened in order to better maintain the proper balance. When you push too hard when lifting weight, you can move the position of the feet properly, you can also Dianqi toes to fit Gongyao help.
Hip - hip is always attached to the training bench, with hunched. Chest and thus avoid excessive leveraging, get plenty of exercise.
Lower back - in the whole course of action should be to keep your back's natural bent. Excessively bend or lift the buttocks lower back exercises will change the angle of the pectoral muscles, so it becomes a focus on the lower chest and triceps, lower back and spine will be subjected to excessive pressure.
Elbow - so the elbow is located on both sides of the body, rather than expand outward to ensure arm perpendicular to the ground.
To your return: more sex drive and lush! A sinewy wide chest dress can make you more stylish and trendy, you will therefore her more of a natural impulse. What are you doing popular missionary posture, your chest and she would glance. Strong chest also make your support longer.
More power! Whether football, basketball, martial arts, or hockey, in any confrontational movement, strong chest is an advantage that you can more easily push you ahead of the obstacles. More forceful arm swing! Vigorously smash in tennis and baseball pitching great need powerful pecs to gain speed. Fierce power forward! Pecs main function is to make the forward movement of the arm, so well-developed chest makes you exclude indomitable obstacles in front of you.
Wear T-shirts, I do not envy those clothes you can not deduct the two iron inside like the guy. Want some quick advice approach? Sorry, we do not do surgery, "breast augmentation" surgery, nor peddling cheap "Spider-Man" costumes. We only have a practical exercise training program and guidance, in order to change a bit, then come on.
Chest facts:
The average person, the average bench press weight is about 61 kg. As long as you provide us the reference method careful exercises can greatly exceed this average. Pectoralis major in the bench press this action is the main force of the muscle groups involved, in addition there is also the deltoid (front beam-based) and triceps assist force. If you are in training before pectoral deltoid or triceps, then you exercise chest when he can not achieve sufficient strength and sufficient exercise chest. Ideal order is practicing chest, then to practice deltoid, triceps last practice.
Main training action: the classic barbell bench press exercises for the exercise chest, it is definitely the most basic and most important exercises. This exercise, and compared to any other exercise, can stimulate more muscle fibers chest.
How do the bench press? His back lying on the flat bench press bench, to the head, upper back and buttocks touching stool surface and get firmly stable support, legs apart, feet flat on the floor. Forehand (tiger's mouth relative) full grip (thumb around the bell lever with the other four fingers relative) barbell. Both hands slightly wider than shoulder width distance. Remove the rack from the barbell bench press, arms straight, so that the barbell is located just above the collarbone. Chen Jian, and tighten the shoulder blade. Then under the control of the full decentralization barbell slow, slightly under the nipple gently touch the chest. Then upward and slightly backward push up the barbell, the barbell back to the top of the clavicle.
The elbow can be locked at this time, it may not be completely straight. Continued to tighten the shoulder blades.
Some explanations: Different grip distance, different effects at different grip. Grip from different exercise focus will be different. Wide focus on training the chest away from the grip, narrow grip from the right triceps and deltoid stimulate some more.
Using different instruments: the bench press with dumbbells doing weight lifting, than using the barbell bench press lift weights smaller. However, when using dumbbells, his hands moving independently of each other, helping to keep the arm perpendicular to the ground, reducing the risk of injury.
Improved training programs: Most people most commonly used method is to do chest exercises three actions, doing three sets of each action, and our training methods proposed action is to do seven, only one set of each action. This method is not from three angles, but from seven different angles to stimulate chest. This method can stimulate more muscle fibers, promote muscle overall growth.
Hands - Hands are holding (palms up, the tiger's mouth relative) barbell, grip slightly away from the shoulder in width. The barbell bar pressure in the palm, so as to make the barbell is communicated directly through the wrist to the elbow.
Wrist - To avoid over backwards Fanwan. Should be made to maintain upright posture of the wrist to evenly disperse the force to protect the joints.
Arms - to reach the highest point on the barbell, you can straighten your arms, you can also lock the elbow; doing so not only will not hurt you, but also helps you to get a fuller range of motion. Decentralization barbell when lightly touch the barbell at your chest.
Chest - decentralization of the barbell bar around the nipple or nipple slightly lower position. If the nipple is too far above or below the shoulder joint will be too much pressure will therefore increase the difficulty of the exercise.
Eyes - In the last half of the action when the center peg barbell bar, but do not tighten the chin staring at the lower levels barbell live link, should naturally visual top elected to concentrate on the weight of the barbell back again horizons .
Head - the head flat on the training time bench. When you feel neck or upper back pressure too much to bear, you can turn the head to make the appropriate adjustments.
Elbow - so the elbow is located on both sides of the body, rather than expand outward to ensure arm perpendicular to the ground.
Legs - feet flat on the ground, legs naturally open, showing the letter "V" shape, knees bent at a 90 degree angle.
Feet - feet should always be flat on the ground, toes can be opened in order to better maintain the proper balance. When you push too hard when lifting weight, you can move the position of the feet properly, you can also Dianqi toes to fit Gongyao help.
Hip - hip is always attached to the training bench, with hunched. Chest and thus avoid excessive leveraging, get plenty of exercise.
Lower back - in the whole course of action should be to keep your back's natural bent. Excessively bend or lift the buttocks lower back exercises will change the angle of the pectoral muscles, so it becomes a focus on the lower chest and triceps, lower back and spine will be subjected to excessive pressure.
Elbow - so the elbow is located on both sides of the body, rather than expand outward to ensure arm perpendicular to the ground.
To your return: more sex drive and lush! A sinewy wide chest dress can make you more stylish and trendy, you will therefore her more of a natural impulse. What are you doing popular missionary posture, your chest and she would glance. Strong chest also make your support longer.
More power! Whether football, basketball, martial arts, or hockey, in any confrontational movement, strong chest is an advantage that you can more easily push you ahead of the obstacles. More forceful arm swing! Vigorously smash in tennis and baseball pitching great need powerful pecs to gain speed. Fierce power forward! Pecs main function is to make the forward movement of the arm, so well-developed chest makes you exclude indomitable obstacles in front of you.
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