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7 breast training movements you have never tried



You may think you did any breast exercise in this book, but there are probably some variations that you need to try. Guys will never stop pursuing this elusive goal of a broad, grasping chest – so coaches will never stop finding new ways for you to get there.

Men's Health Fitness director Ebenezer Samuel, CSCS, is one of those coaches. He has an inexhaustible number of pec-building exercises in his repertoire, some of which he attends Men's Health New Rules of Muscle program. You get workouts with new variations of old standards that will help you build even more muscle.

  image "title =" image "class =" Lazyimage Lazyoad "data-src =" https: // hips. hearstapps.com/hmg-prod.s3.amazonaws.com/images/newrulesofmuscledvd-1000x1000-1547484275.jpg?crop=1xw:1xh;center,top&resize=480: * "/> --19659004 19659006] Watch the video above for the chest movements that Samuel uses in the program to shock your system for more muscle growth, and then read in the descriptions of each exercise how to do it yourself. </p>
<h4 class= Archer Pushup [19659008] Eb says: Yes, this is the beginning of the typewriter pushup, but it also has some virtues for yourself. Consider this a good mini-step in learning the one-arm push-up. It carries very little of the load, your bowed arm It also has a great core advantage here.It is easy and sometimes practical to break normal PU at the waist shups.You become aware of your heart here consciously and press not only your abdominal muscles, but also your glutes more effectively z to get a straight line.

Typewriter Pushup

Eb says: The typewriter is the archer's direct level-up, but it's also more than that. Here are two things that typical pushups do not allow. First, sharpen the proprioception of your body at this point and force yourself to be aware of the space. Can you keep your ribcage and torso on a straight typewriter line when you push it over? You have to go slowly to do that. Second, there is a bit of breast adduction here. No, this is not a fly, but it is the perfect replacement for body weight when in distress.

Hollow Body Alternating Press

Eb says: This is one of my absolute favorite steps, partly because of what's not allowed to happen in your core. In a conventional bench press or floor press, the chest armor can almost always fall into the so-called "breast extension", even if people do not bend their backs. You can not do that in the hollow body. Here you push your lower back into the ground, holding your chest back and really integrating your abs into the press.

Then we add alternate Armaktion. This places high demands on the anti-twist protection of your core and also the stability of the shoulder. Take 10 to 20 pounds off your normal weight and use it as a day chest rest.

Mixed-Style Incline Press

Eb says: In this step, unilateral and bilateral compression components are mixed to hit your core while receiving a fixed dose of strength and body control work. In unilateral repetitions, your challenge is to keep your core stable. You want to turn your core in one direction or the other, but really bend your abdominal muscles and only move around the chest.

We mix bilateral repeats not to break your core, but to make sure that we challenge the body to move really heavy loads; Now you move twice as you did with the one-armed reps. As a result, the body as a whole is more heavily loaded, an important mechanism for growth. We combine this growth mechanism with the one-arm body control work for a rounded press that keeps your body out of balance.

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Mixed-pace single-arm press

It says: Here's all about the press form and Nursing Core Control: It is very convenient to move the torso back and forth with one-arm movements, and you tend to do so. You will need to adjust your oblique and transverse abdominal muscles to prevent this. [19659007BrushingwithDoubleExplosion

Eb says: This is about "athleticism" in the upper body area and to slow down massive or massive amounts of mind-muscle connection quickly or slowly (as in tempo work). Here you need to control both: We want you to have a strong acceleration for create repetitions one after the other, and then generate an eno gh force to decelerate the weights after every second repetition, it is a pattern of movement that requires reflection and focus, forcing you to do more with each repetition Equally important is a movement pattern that reflects what happens in sports arenas, where you can not always explode and you do not always contract eccentrically to slow down an object, but you have to be prepared for anything.

Superman pushup to parachutist pushup

Eb says: Sure, it's a party trick exercise, but it's also more than that. Consider it a challenge with an advantage: you need explosive pushup Perform contractions to lift your body, but amazing things happen when you are in the air. To throw the arms forward and then sideways requires both the mobility of the shoulder and a lot of strength from the stabilizing back and rotator cuff muscles. You need to train more than push-ups to perform this movement. You have to work a lot of rotator cuff and superman. And hey, a party trick exercise always hurts.

Need help to master the Superman push-up? Take a look at this guide:


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