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Right for breasts at the fitness room. Chest trainers: look, see, best right and wrong

Breast simulators are most often used in home minds: changing fat deposits, developing muscles, preventing diseases of the cardiovascular system and others. Let's try to figure out the main nuances that are worth buying and choosing such sports equipment.

For the cob, it is necessary to choose the goals that you want to achieve, buying chest simulators. Tobto, chi maє sens purchase, chi rather take high-specialization inventory.

Replacement of basic rights

Most of the “home” athletes are afraid that they can’t beat the basic stance with the barbell. In this case, breast trainers are a miracle alternative. It is especially important for frail athletes, newcomers to sports, solo athletes without insurance, and also for those who are rehabilitated after recovering from injuries or operations.

Point of focus on the chest

If all kinds of physical activity are so chi іnakshe zachіpayut, then on the simulators of the building it is obvious that there is an increase in strength indicators. Tsya meta, krіm m'azovoї masi, zbіshuє sche obsjag chest.

Aesthetics

For the help of such sports equipment, you can choose a specific group of m'yaziv, at that hour, as a basic one, you can turn on similar accents, so you don't shoot harmatti on humpbacks. Tsya meta often gets up in front of informed athletes, as if they want to correct specific shortcomings in their muscles. Podіbnі tsіlі to put sobі i zhіnki, developing only that group of m'yazіv, as if you want to grow up.

Also, you should respect that good breast trainers can be suitable for two or three purposes, it is up to the choice to be suitable for seriousness and recognition.

Types of simulators

A similar kind of sports equipment can be divided into two signs - the type of attraction and the right. The training simulator can be stacked and equipped with disks. The first type can recruit standard preferences, which allows the athlete to choose the right amount of money before him, so that he can start to win the rights. Stacks are wonderfully suitable for victories in home minds, as well as for beginners and people who are going through post-traumatic or post-operative rehabilitation.

Disk sports equipment is a selection of achievements of athletes and athletes, as they called to a different and great vaga. Most similar exercise equipment can be found in gyms, fitness clubs and other specialized sports facilities.

Set that type of chest simulators

In addition, since you yourself have the right to win, you can see the following types of simulators:

• Chest press on the simulator. One of the most demanding rights for beginners and quiet, who are inspired by injury or surgery.
• Sitting press. It is worth doing this diverse group of simulators, which effectively works for the aesthetic development of the m'azovoy mass. The group is differentiated by height, width, hoary, trajectory and cheeky.
• (View of the shoulders). Development of the upper part of the breasts and deltoid m'yazyv.
• Butterfly. The training group is popular to finish off, and its main rank is directed to the aesthetics of the body. You can rightly win in a different way (trajectory, grip toshcho), changing there, as necessary, power accents.
• Crossover. This inventory allows you to win a unique right balance of a free traction trajectory. The simulator ensures that the focus is on the m'yazi and allows the "vibration" of the robot. This is a miracle alternative to the basic rights with a free vag, for a moment of dumbbell breeding.
• Pullover. It is very popular right among the middle of reaching athletes. Shows a point of focus on the m'yazi back and chest.
• Thrust to the breasts (vesluvannya). Cream of chest m'yazіv, go development of the back and arms. Vіdmіnne yake can please literally everyone.
• This kind of inventory is universal and can be in your warehouse, as a rule, rowing and butterfly. It’s right to go miraculously for athletes-pochatkivtsiv and for an aesthetic development of the body. A lot of marketers gave the name to such a sports equipment, like a “trainer for breast enlargement”.

Відгуки про тренажерів сильно відрізняються: новачкам подобається «жимний» інвентар і багатофункціональне обладнання, тоді як професійні атлети віддають перевагу вузькоспеціалізованій спрямованості і, крім пуловеру з кросовером, нічого серйозно не сприймають, вважаючи інше аматорським збоченням. However, if you choose the equipment you need for specific needs, then for the skin athlete the simulator will be your own.

Placement of the simulator

Simulators of a similar kind are located in a small room, but the majority of models have a compact design. Before the vinatkіv can be seen only crossover, as through its design features sway the great squares.

An excellent choice for home occupancy will be multistations. When the area is small, the stench can be even worse to see the order with the harmonic functionality. Vzagali, for the house it is smarter to choose not high-specialized inventory, but more universal, so that it gives great excitement: press, pull, rafting, etc.

It is also important to note that the additional expanse of exercise equipment with free vags (reserve discs), so the stench is less relevant for the booth, for the stench of the stacks.

Human and female exercise equipment

Retail in inventory for women and people is made up of only aesthetically pleasing mirrors. Trainer for women's breasts and figures can be dispensed with without augmentation of the chest wall with a supra-mundane hand development. For the woman itself, half of the miraculously developed inventory with an accentuated emphasis on the development of music, on the square butterfly and crossover, as well as multistations. More often than not, exercisers with rowing traction or strength presses are victorious.

Individuals can successfully carry out practically all types of sports equipment, without being afraid of mucky growths. If you choose to lie down only in accordance with your goals, but if the time to reach here is growing, then the person will be only radium.

Popular models for home

The top rows of home sports equipment popularity are dominated by small hand trainers. They take up minimal space, are easy to operate and do not require any special skills. Let's take a look at the models, which are the most significant, of such simulators.

"Easy Curves" (Easy Curves)

The Easy Curves chest simulator was invented by a woman and inspired by the principle of a support, which is the reason for the moment of life and growth. At the right time, practically all chest pains are right, adhering to the same zmіtsnennyu, zbіlshennyu and podnesennosti forms. And what is important - the simulator creates a balance of stress on the skin's body.

Significantly increase the work dichal system with a good five-width employment. After the month of victoriousness, the wild rhythm will become richer. It is especially dear to people who throw fires - take the place of cigarettes. The design of "Easy Kurvs" allows you to save it even if you are in police custody, which is why it is popular among buyers, and the simplicity of vikoristannya makes it universal and widely demanded by the chest simulator. Advice about Easy Curves is generally positive, so it can be recommended to either young athletes or people who are undergoing post-surgery and post-traumatic rehabilitation.

"Shake Weight"

The simulator miraculously copes with the size of the breasts at home minds. So just like "Easy Curves", "Shake Waite" takes up a little time and with its zvnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnіshnim vglyadu nagatuє dumbbell. The designers did their best to develop and promote new technologies, promoting the effectiveness of the simulator (paired with a sizable dumbbell) at the razi.

The main feature of this simulator is the use of dynamic inertia. Tobto vіn vіnає prаtsyuvati pіd іn the hour of strushuvannya, and that means zavzhd, if we are corrected. “Shiyka” zmushuvatsya quickly m'yazi z razuchoy swidkistyu - up to 250 times per fluff. For an hour, take a “dumbbell” to set the required rhythm for you and zmushuye yogo boost it for an hour of training.

How do retailers sing, 6 quills a day - and your breasts, shoulders and arms become enchanting. It’s good to hear about the simulator, just like newbies, and professionals, so you can practically recommend yoga to anyone.

One of the main attributes of a beautiful human torso is pumping up the chest. Therefore, at the fight for the garne, the body is athletically folded it is necessary to carry out a complex operation yak і shoulders, and th chest m'yazіv.

What are the m'yazi breasts

The thoracic m'yazovy complex is composed of the great pectoral, small pectoral and anterior serrated m'yaziv.
Great pectoral m'yaz comes up to a group of superficial m'yazіv, vikonu zginannya, brought to the body and turning the shoulder in the middle. Attach to the proximal shoulder joint of the humerus, diverge to:

• inner end of the clavicle (upper part);
• the median line of the sternum and cartilage II - VII ribs (middle part);
• pіhvu m'yazіv presa (lower part).

Mala pectoral- є m'yaz-stabilizer, roztashovuєtsya under the great, collapses the shoulder blade in the middle, down and forward.
Anterior gear- really, with the lateral m'yazom of the breasts, and it goes beyond the insertion of the shoulder blades.

Basic principles

Let's talk about those, how to effectively pump up a person's breasts.

• Let's go ahead beastly respect on yours: 1.5-2 years before the end of the day, it is necessary to get into the habit of easily conquering and a portion of whole grain porridge. After a busy stretch of 45 minutes for "protein vikno" - during this period, the whole period is taken on the basis of the m'yazovoy fabric.
• Get enough water- In the average 2 liters per doba (ideally - 30 ml per 1 kg of water), drink obov'yazkovo for a sprat of kovtkiv with a stretch of the mustache training.

Right for breastfeeding for people be divided into isolation and base. When insulating employment, one suglob is used. Basic right to get 2 and more suglobs and kіlka groups of m'yazіv (one main or її bunch and additional m'yazi, the focus on yakі is not so intense).

Basic right for inflating breasts for people Bazhano vykonuvati in 2 days on the third. During the whole period of m'yazova, the fabric will be renewed after the forward training.

isolated right you can pick it up in a day, you can see them on the skin training exercise (dumbbell extensions - “pullover” - “blizzard” simulator).

To avoid the sound of soft fibers to the same type of tension, can you change in the skin approach, there is such a number of repetitions:

• pyramid principle: by stretching the first three of them, change the number of repetitions, change the number of repetitions, at the 4th and 5th approach, change the number of repetitions;
• the principle of "napіvpiramidi": until the end, change the number of repetitions, increase your vag;
• principle of combination of styles: cherguvat two vidi right one specific group of m'yaziv.

Hid training

• On the cob of training, do a warm-up of all groups of m'yaziv for 5-10 seconds. Start from the upper m'yazіv (shiya, shoulder girdle), stepwise protruding to the bottom (up to the litkovy m'yaziv).
• Zrobіt stretching in that order.
• Work on 6 steps: 2 workouts and 4 work sessions of 20 repetitions.
• Treat yourself for a moment of seconds of adventuring on m'yazi.
• Beat the ruhi smoothly, without rivkiv.
• Mіzh pіdkhodami robіt khvilinnu break. Fill yoga with a stretching of the pro-practised m'yaziv.
• Do not hush up the breath, see at the maximum tension.
• When the tension is reduced, do not relax the working mind, trim them at a constant pressure.

It’s right for people, it’s right for women, it’s right for children. Information about how to pump up the breasts of a woman can be found in the article “Right for breasts for a girl”.

right

Vіdzhimannya vіd podlogi

The biggest view of the house is right, as it allows you to pump up the breasts of people at home and at the gym. Do not fool around with simple ways - for the maximum improvement of the breasts, the best option is to hold the hands wide.

1. Get into a plank position: legs at once, or rather loosely spaced, with scarpets resting on the hem, pressure on the seats, tension, hands on the fold in front of you, under the hood 90 ° to the toe.
2. Come down freely, bending your hands in your elbows and groaning in your breath. Do not stick around with logs, sing for a few seconds.
3. Rise to the vidikha at the cob position, do not straighten your hands to the end. Zupinіtsya for a sprat of seconds.

Vіdzhimannya vіd pіdlogi іz zupinkoyu vykonuyutsya similarly, but with a 2-3 second serration in the middle of the turn down. Tse create additional static desire for m'yazi.

Vіdzhimannya with bavovnoyu may not be enough to lift the body at the end of the day, but sharply vіdshtovhuvannya vіd pіdlogi, sob to grab the bavovna in the valley. You can fold it to the right, stretching your legs wider behind the body, or loosening the teeth in the middle of the turn down.

Vіdzhimannya on the highlands

Vіdzhimannya on the stools (or other days) are folded down to the maximum lowering down between the stools, in order to feel the rise of the chest m'yazіv. Yak variant - vіdzhimannya on stools іz zupinkoy.

Vidzhimannya with a cheeky down

Right opratsovuє lower bundle pectoral m'yaza. To finish the cuff for untrained hands is right, the principle is that in the position it is lower than the body. Yogo can be vikonuvati whether by any other methods.

Vіdzhimannya on sports bars

You can win at the nearest sports maidan. Choose beams, as if you are standing on a handy stand between yourself (trochs wider behind your shoulders), so that you can avoid the wrong fit.
Right opratsovuє m'yazovі bunches of the shoulder girdle, but the main focus falls on the lower part of the m'yaz breasts. Let's look at how to pump up a man's chest m'yazi for help bars:

1. Take the position of the animal on the beams with straight arms, heal the toelub in front, crossing your legs, bend them at the knees. Straighten your shoulders, ringing shoulder blades.
2. Gently lower yourself to the parallel of the shoulder with a flat line, or a troch lower, spreading the tongue to the sides, swell for a couple of seconds.
3. Look at the video and turn in the cob position.

In order to increase the vanity, hit the right side with the supplementary vag (milk, dumbbell). Under the hour, don’t stir, don’t spread too much of your tongue to the side, don’t get carried away - you don’t want to reduce the risk of injury.

Bench press

Available in home minds right. Ale, try not to break the training of the new one. Proprate the chest area using the easy methods (removal).

Methodology

1. Lie down on the lava, lift your legs, pressing across to the lava. Then, without winding across, lower your legs on the floor, widely spaced, and gently rest your heels.
2. Grab the bar with a hand grip, but not too wide.
3. The head lies on the lava, the shoulder blades are arched, across the arches uphill.
4. The legs are set wide apart, the five can rest against the foot.
5. Lift the bar, twisting it on the chest. Roblyachi deep breath, smoothly lower the barbell practically until the chest is lifted less on the level of the lower ribs.
6. On vidihu vychavte її uphill and take the post position.
7. The width of the grip is to be blamed for the safety of the hands, with any front in the lower point, the boules would be vertical. Note that the bar collapsed perpendicularly to the floor. Lіkti are also to blame buti in this area.

Fallow in the position of the body, right for the breasts for the people proprating all parts of the great pectoral m'yaz.

• horizontal lava allows you to swing the middle beam;
• in order to pump the upper chest area, vicorist healed on 30° lava i lower the barbell closer to the collarbone, dodatkovogo otrimuyut deltoid m'yaz and triceps;
• with negative bad luck(Lower end uphill) the emphasis falls on the lower bundle of pectoral meat, lower the barbell to the level of the lower ribs.

It will be good for you to bench press in Smith's simulators, so that you can ensure the direct swing of the barbell and avoid injuries.

Lava Dumbbell Press

Alternative to the right with a barbell. Yogo can also be worn on a horizontal or hacked lava booth or a sports maidan.
As an option - bench press on a lava with one dumbbell. Right opratsovuє vnutrishni halves m'yaziv breasts.

1. Lie down on the lava, following all the principles of body position, put a dumbbell on your chest.
2. Take the dumbbell with both hands, crossing your fingers or placing your hand on your hand.
3. Vidihayuchi, lift the dumbbell vertically uphill, squeezing the shoulders of the chest as much as possible.
4. Vertically lower the dumbbell on your chest.

Breeding dumbbells lying down

Isolated right for chest m'yaziv for cholovіkіv - raising dumbbells lying on the horizontal lava, naked on the middle bundle of pectoral m'yaza.

1. Lie down on the lava, like when you press the bar.
2. Spread straight arms with dumbbells wide kill, troch lowering them lower than lava.
3. On the video, gently raise your hands at the vertical plane, move them together.
4. Roblox inhale, put your hands down, so that the stench will be parallel to the foul.

The “pullover” is isolated on the right with a barbell, lying on a horizontal lava, or with one dumbbell, resting with the shoulder blades across the lava (the legs are in the crouch). Problyaє pectoral and widest m'yazi back. Hands are straight or bent at the elbows, the vaga winds up behind the head. Also, the “pullover” is worn by the block simulator, in which case the triceps are connected.

For a greater opratsyuvannya m'yazіv with the right to lava win overhead instructions:

• do not lift your head and do not twist the kill with it;
• do not lift the basin over the bench, standing on the spot;
• do not insert five o'clock pidlogs;
• trim the m'yazi of the press in a constant tension with a stretch of the force to the right;
• dotrimuytes povnoї amplitude ruhіv.

Hand crank at the Metelik simulator

Isolated to the right, splitting the middle bundles.

1. Lava is guilty of buti at such a height, with such your shoulders will be parallel to the bottom.
2. Sit on the lava, pull the shoulder blades, press across and head to the back of the simulator, tighten the press, look straight ahead.
3. At the vidikha, raise your hands, may hang around one by one, snarl for a few seconds.
4. Leaning on the simulator, spread your arms. The best option will be to work on a positive simulator, with some kind of opir diє і with zvedennі, і with razvedennі hands.

Right on the simulator "crossover"

Efficiently pump up m'yazi breasts to help the crossover simulator. This is an anatomically correct simulator for breast augmentation. In addition, as a crossover is made, it is possible to separate different bundles.

1. Stand in the middle of the frame, take a handy position, legs apart, or put one foot forward.
2. Take hold of the pulls with a hand grip, your hands are bent at the elbows. Get a little bit forward. Look ahead. Pressure pressure.
3. Move your hands smoothly and rattle for a few seconds.
4. Opir the simulator, open your arms properly, do not wind up too far back.

How to pump up a person's breasts at home: first video

For training chest m'yazіv not leaving the house, you can beat up whether it's handy objects: stacks of books, stools, a bench. Dekіlka idey you podkazhe video. The trainer will suggest options for correcting all breast bundles. Golovne - the right way is right, but it’s not a type of sports equipment.

Raznomanіtnіst right on the chest and their modifications allow you to use all three bundles of the great m'yaza breasts. The availability of simulators and special sports equipment cannot be a change to achieve.

Bagato can rightly be won over in domestic minds. And more effective and correct aims are to ensure special simulators.

And de vie is busy: in the home minds, what about in the gym? Share your secrets of inflating chest puffs. Check out your comments.

Most of the people who regularly work out in the gym, hurry up to take off the press cubes, pump up their arms and legs, but forget about training the chest muscles. The pumping up of the breasts of women and men is no less suffocated, lower relief of other parts of the body. In order to achieve the result, you need to know how to pump the chest correctly, to that our meta - roses, how to establish the basic right on the chest.

Basic rights

Breast training is carried out no more than two times a day, and the recovery period between breast training can be at least two days. The most effective number of repetitions in the right with the method of correcting breasts will be 6-12 times, and the number of approaches will be 3-5. It is enough for the Pochatkivtsy to complete two right exercises for breast massage from three approaches in one training session.

The complex is right for the chest exercise without intermediary bandages for pumping the triceps, so it’s not a good idea to include in one lesson the power training of the breasts and the effort on the hands.

Basic right for chest exercises in the gym include dumbbell presses and barbells, lifting. The stinks give strength to the chest and vibrate volume. Proponuёmo best right for chest m'yazyv.

French bench press

The most effective right for inflating the breasts is to isolate the work of the triceps. For the ruffiness of the shoulder joint, and the shoulders of the shoulder, it is completely broken. Practice the anterior delta and m'yazi of the chest. Navit a novice gets involved with the correct vikonanny technique. Lie down on a horizontal lava, prepare the barbell with a curved or straight bar (no value). The grip was such that it was comfortable to break up at the elbow slush.

Exercising the chest muscles with a French bench press in the lying position may be on the right hand, exactly where the bar should be lowered. Bending to the right to the nose, pumping the top of the breasts, and thus lowering the barbell behind the head - working out the triceps and the bottom of the chest muscles. Win the ruhi neatly without rivkіv and postovhіv. On the inhale, lower the barbell properly for the chest of the lungs. On the sight of the projectile, lift the trochs swidshe. Unique ruhіv shoulder. If you change to the lower point for a mile, trim the barbell. At the top, you can also create a small pause. Lіkti soak up trimati close one to one.

Dumbbell bench press on a soft lava 30 degrees

Physically, it is right for chest m'yaziv on a weak lava to pour on the upper chest m'yazi (when the position is raised) or the bottom of the breasts (when the position is lowered). For the vikonannya, you may need lava with a regulated shoulder and dumbbells. For any gym to know its inventory is not a warehouse of hardships, shards of popular among bodybuilders.

Install the back of the lava at the position under the hood of 30 degrees. As soon as the cut will be great, then the anterior delta beams will turn on, which will increase the pressure on the breasts, changing the effectiveness of the training. Take dumbbells and throw them over their shoulders with a ribk. Sit on the lava, spread your legs shoulder-width apart. With a deep breath, lift the dumbbells at the top position, tensing your chest up, then work to see and properly lower the dumbbells back.

Vіdzhimannya on the beams

How to pump up the chest with dumbbells and a barbell, we already got it. Ale, at the thought of athletes, vіdzhimannya navantazhuyut greater number m'yazіv, lower bench press, more effective for inflating breasts. For viking on the beams, you don’t need insurance to get that posterigach, and with regular vikoning, you’ll notice how the lower and upper parts of the breasts develop.

Take emphasis on the beams with straight arms. Begin pracsyuvati from the upper point, to allow the m'yazam to scurry. To heal forward the toelub, to bend the knee and to cross the legs at the tassels, to lower the chest to the level of the breasts. Folding your arms, lower your doti properly, until the brushes appear on the level of your groin. If you omit the swidko abo rivkom, you can take away the injury of the shoulder girdle or the injury of the ulnar lobe. After a miter pause at the lower point, it is correct to turn into the cob posture.

Vіdzhimannya vіd podlogi

It is not guilty to train the breasts on the mass without vigilance in the status. Qiu is just right to easily visconat and at home, for which the upper chest, triceps, abs, back and legs are pumped. Fallow, in view of the width of the setting of the hands, the following m'yazi are explored:

• Wide vistava. Hands roztashovuyutsya zvіdriv vdvіchі wider, lower shoulders. The middle part of the chest m'yaziv that back is problyayutsya.
• Shoulder width. Lіkti straight uzdovzh torso. Work on the upper part of the chest and triceps.
• Whacky grip. Doloni put on a pidlog at once. Lіktі vіdzhimanni vіdvodyatsya back і ubіk. Develops the anterior delta bundles, triceps and outer part of the breasts.

Raising hands from dumbbells lying on lava

How else to pump up m'yazi for help with dumbbells? The training program for athletes in general includes the right to raise dumbbells lying down. The secret of this training is that there is no more shoulder padding, which means that the muscles will be directed exclusively on the chest area. The separation of hands with dumbbells will help to give a beautiful relief to the upper part of the chest, as well as to clearly separate the levi and the right mind.

Stand on the edge of the bench, take dumbbells, put them on your knees in a vertical position. Pull your body back and raise your bent legs, spread your feet on the edge of the simulator. Not bending across, lift the trochs of the bent arms with dumbbells over the shoulders. Expand the kill of the hand to the maximum extent, but do not allow the painful sensations. For a moment it is proper to raise your hands to your dotik.

The pardon was extended for the hour of vikonanny in the right: the blades of the blades. For the sourness of the m'yazіv, it is necessary to "vip'yati" the chest cavity as much as possible, fixing the shoulder blades under the hour of the spreading of the hands.

Pullover with dumbbell

Pullover - effective right for expansion of the chest. As a rule, it is necessary to follow the training in order to improve the results. It is necessary for an athlete to know how many things are to be practiced at the viconan's pullover for a good performance. To the right, it spreads the development of the chest and the widest m'yazіv back, as well as the triceps.

A pullover is worn with a dumbbell barbell. Let's take a look at the technique of vikonannya of another option. Sit across the bench, put a dumbbell vertically on your knees, then take it lying down, so that your head hangs back. Lift the tightness on the wrought hands burn down, lifting the palms below the disk. Bending your arms, lower the dumbbell (barbell) behind your head, then turn back.

Hands at the simulator "Metelik"

Pump up the m'yazi for the help of strength training equipment easier, lower with a hairy vag. One of the most popular for men and women is the simulator "Metelik", which makes the swings of the fire blizzard. Under the hour of vikonannya tsієї іzolyuyuchoї have the right to zastosovuyutsya middle chest m'yazi, razdіlova line between them halves. Work in the "Metelyka" to crush the upper part of the body with a tightened, bloody rush to the m'yaziv, through which the processes of their renewal will pass more easily. Injuries under the hour of the vikonannya have the right to be reduced to a minimum. Wiping technique:

1. Go to the simulator, sit down at the position, which confirms your height. Put the optimal vag, sit down, tightly pressing against the back.
2. Seek sight and begin to raise your hands.
3. I dare to make a pause, so that the shortness of the m'yaziv can be reached.
4. Gently turn your hands back, one hour inhaling.

Hand crank from the upper block in the crossover

Crossover is a highly effective simulator that helps athletes to pump up their weight groups. On the right, on the crossover, the lower part of the breasts is christened, the roblyachi are virulent. Krym tsgogo, zvedennya hands from the upper block behind the anterior part of the deltas and shoulders. Vono pіdіyde for tih athletes, for such m'yazi there is already enough practice. Wiping technique:

1. Grab the handles, stand in the middle of the crossover.
2. Put your feet in such a way that one bula is behind, and the body stands straight.
3. For stability, move back 20 degrees, trim your back, and slightly rot across.
4. While inhaling, move your hands along a circular path.
5. The hands of the guilty will be left straight, the faces will not collapse.
6. Take a few seconds after the full swing of the hands, to see the tension.
7. When you see it, open your hands at the cob posture properly.

If you are not convinced that you are right to win correctly, marvel at the video, where the athletes “practice” on the crossover. For motivation, find photos of athletes on the Internet before pumping the chest on the simulators.

Training plan

The most effective training on the chest is the basic right, and then the isolation (simulators). Engage in no more than 2 times a day, so that the m'yazi grow and inspire. Do not forget to do a warm-up before training to avoid injury. Vrahovyuchi all the principles of the growth of m'yaziv, we advocate a healthy program for athletes. Vaughn includes all reparations in the right, as if following the same order, as if they were written in the statutes. For an athlete with an average preparation, the skin is right to beat 8-12 times, 3-4 times.

In the pursuit of broad shoulders, those newbies forget about the training of the chest muscles, which is not a wart, the stink shards call out no less than choked. Pump up the chest ointment, henceforth, become a volodar of the garna and the massive upper part of the body. In order to achieve such results, it is necessary to build up gyms regularly, to pump up the chest m'yazi more easily, lower at home. And for everyone in the halls there are simulators and other sports equipment.

At the same time, it is necessary to train chest mucus no more than 2 times, so that the mucosal fibers become stronger, so that the training of numerical microtraumas is taken off every hour. The minimum hour of repair between employment is not due to less than 2 days.

For beginners, who came to the gym to pump up the chest, it’s enough to win 2-3 steps, which add up to 1-2 right. For a set of m'yazovoi masi, the minimum number of repetitions is 10-12 times. And to increase strength, repeating may be no less than 6-8.

The training program is to be included in the right for triceps, closely connected with the m'yazami of the breasts. Їх win one day.

Basic rights

Nasampered to inflate the chest, to the program include the basic right, how to beat at the gym, and for which the technique is important.

One of the main rights to help pump up the m'yazi. Vono is a variation of vіdzhiman vіd statі. The advantage of yogo is that it is possible to defy the zone in a splash for the rahunok, change the kuta nahely lavi. For athletes-pochatkіvtsіv out of the way, yaknaische. If an athlete hits mud, lying head down, then the upper part of the chest is pumped, if the head is below, then the lower area is pumped. For m'yaziv tse effective training for strength and mass. The number of networks to lay down according to the chosen program, but approximately 3-4 times, for the skin sack, 6-12 repetitions are required.

Outside position:

Lie down on the lava and lean back against it with your shoulders, shouldering that head. The feet are firmly at the foot, and slightly bent across. Grab the bar from the stop, holding it with a wide grip and lift it above the middle of the breasts of the yakomog higher. It is possible for insurance to win the right of a partner.

Wiping technique:

1. With a deep breath, lower the barbell to the lowest point to the torso with the sternum. Dihannya fix.
2. I’m starting to move the bar uphill (to the outward position), turning closer to the end point of the tighter one. Vitrimavshi pause, strain the m'yazi as much as possible.

Raise the barbell at a moderate pace, lower it at a moderate pace, not bending across and not springing the projectile on the chest.

To the main rights, which are used to inflate the chest, one can see the weight on the beams. Tse variant of the barbell bench press in a sickly recumbent, ale ruhi in the same natural way. Inflate with yoga to help around the chest group, you can rub the back, shoulders, arms, hips, press and stabilize the tubes.

The bars, to pump up the chest, need to be spread out to make the troch wider behind the shoulders. In case of a narrow lung, triceps can be pumped up. Placed wider beams are not safe from injuries of the shoulder joint.

Exit position:

Repair vykonannya with emphasis on straight arms (upper position). Vaughn is recommended through those who are m'yazi, who are quick, allow to be prepared to advance, like for cym pide.

Wiping technique:

1. Slowly lower yourself down on the breath, slightly sagging the torso forward and bending the elbows.
2. After a short pause, I almost went up the hill, straightening up the slopes. At the top point you can see.

It is possible to correctly inflate the chest m'yazi for the additional technique: to go down properly, so as not to hurt the milky swamp and m'yazі breasts, not to spread the kill of the milk. The stench is guilty of a yakomoga closer to the ribs at the hour of the pidmom.

For a complete focus on the chest group, go down more (the brushes reach the lower level of the breasts). As the amplitude of the wave is smaller, the triceps hit. As long as the maximum amplitude is not reached, it is not tight. Repetition vykonuyut stіlki, skіlki allow physical training.

Right insulating

For athletes who are engaged in less than 2 years, it is shown that they have more than basic rights. To inform athletes about supplementing trainings, directing them to inflate chest muscles, with insulating rights, as a help to improve the shape of the muscles, shape the relief.

Їx win for example to take, after that, as the basic rights are completed, with the maximum amount.

In the middle of the basic rights, which help to pump up the chest, the position of the competition is bench press. Among the most important is the right to “bring dumbbells”. Behind it there is a single swamp - shoulder, otzhe, zusilla seredzheno breasts.

Exit position:

From the position of “sitting on the edge of the lava” (legs bent in the knees), look to that, to that. lie down on the lava, raising your hands with dumbbells in your elbows so that the stench is over your shoulders.

Wiping technique:

1. On the inhale, spread your arms to the sides to the extreme point, fix the position for a second, observing the stretching in the breasts (but not beat).
2. Roblyachi smoothly breathe in, call the dumbbells to the dot, I will pause again.

In order not to injure the lichen gloom, do not open your arms at the elbows. Do not bend your back, so that you can pump up the chest as much as possible and do not overdo the tension on the transverse shoulder. Dumbbells, to pump up your chest, vikorista pomіrna vaga.

It is not the most effective in terms of training the breasts, the stones do not allow the big breasts to be stimulated, which stimulate the m'yazovі fibers, but it is also necessary to include the training program for the beginners, which means they pump up the m'lazi of the breasts, the stones allow the chest expansion.

Exit position:

Put the dumbbell upright (near the head), lie on the yak with the upper part of the back. Take the dumbbell obom with your hands by the upper part, bending across. I straighten up my arms, lift the projectile over my chest.

Wiping technique:

1. Lower the projectile behind your head inhaling, trimming with slightly bent elbows.
2. For this trajectory, turn the dumbbell to the outside position.

• It is possible to pump up chest m'yazi, vykonuyuchi rightly enough, not roblyachi rivkiv.
• To prevent injury to the ulnar gloom, do not straighten the arms in the elbows at the upper point.
• You can try to lower the dumbbell as low as you can to allow the breast tissue to stretch.

Krіm looked at the right to help inflate the chest m'yazi in simulators.

Zvedennya hands (simulator "Metelik")

The simulator for middle-aged athletes, who are still afraid to take on the barbell, is extremely popular. Regardless of the impersonal differences, the principle of difference is the same for them. To pump up the mud on the simulators, no special training is required. It’s simple, there’s no risk of injury.

Exit position:

Sivshi on the lava, it is necessary to straighten your back and squeeze it to the simulator. Put your feet shoulder-width apart, rest against the pillow in front of your shoulders.

Wiping technique:

1. Having taken a deep breath, raise your hands to the front of the hand, and see.
2. Turn your hands in the right position in the outward position.

• To maximize the pumping of m'yazi, saturate yourself for the hour of raising your hands, do not take pressure from your breasts.
• Do not wind your back.

Zvedennya hands through the upper blocks in the crossover

Pump up the simulator allows you to lower and upper part of the breasts.

Exit position:

Grasp the handles, stand between the exerciser's bars, heal a little forward, bend your elbows slightly.

Wiping technique:

1. With both hands, simultaneously pull the handles of the crossover to the waist, turning to the extreme point of seeing.
2. At the cob position, turn your hands to the right, breathing in deeply.

The legs of that back become unruly, under the hour, right. Pratsyyuyut less hands.

Video: Meister class breast muscle training