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Build the ultimate upper body with Celebrity Trainer Ben Bruno



You've certainly seen the work of Ben Bruno – the chiseled results of his clients are projected onto film screens around the world. Bruno is known as Hollywood's secret weapon. He's one of the few actors on the A list to call when they get a big-budget action role and need to build muscle mass quickly.

"When I help a guy In part, we always focus on building his upper body," says Bruno. Why are you sharpening your chest, arms, shoulders and back? "Just look at Superman – a big torso is what attracts your attention and shows that you're in shape," says Bruno.

The problem is that most men train their upper half incorrectly. From the selection of bad exercises that are not hard enough or whose lower body are completely overlooked, ranging from imbalances and injuries to waste of time and work. The only thing you rarely see: the desired results.

Bruno is tired of it. Because of this, he is a craving to unveil his target program for more muscle gain. The Ultimate Upper Body workout plan is the same program that turns even the lankiest, softest types into Greek gods.

If you choose the program, you'll probably be surprised how hard you train each session. If you hammer your upper body with Bruno's hand-selected moves, you'll get your muscles to adjust quickly, build new muscle, and lose fat at the same time.

Ultimate Upper Body Program

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But you will not only work harder, but also smarter. The "magic" lies in the exercises and how they are interwoven over weeks and months, says Bruno. The Ultimate Upper Body program is based on a handful of innovative, muscle-building philosophies that have not disappointed Bruno yet. Here are just a few examples.

Keep an eye on the target

"Even if your goal is to build a large upper body," says Bruno, "you also need to train your lower body." There are two reasons for this. "First of all nobody wants chicken thighs," says Bruno. "Second, lower body exercises are usually more metabolic and help keep you lean throughout the program."

But there's a catch, Bruno says, "I only choose lower body movements directly return to your ultimate goal: Build a large upper body.

Consequently, in Bruno's Plan Ultimate Upper Body there are no typical "muscle-building braces" for the lower body, such as the squat on the barbell. "Exercises like these are good, but they do not offer that much benefit to your upper body," he says.

Instead, Bruno's program focuses on unconventional squat and deadlift variations that bang your arms, back, shoulders and core as well as your legs.

The movements of the lower body that he selects are so effective that you only have to do one for each workout. Do you want to find out how effective you are? Try heavy lifting jacks.

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This is how it's done: Load a drop bar with a weight that you can lift only eight times, and stand with shoulder-width foot Bend to the hips and knees and reach for the handles Tighten your core and keep your lower back straight while pulling your upper body Stand up with the bar and push your hips forward Do the peg on the ground and repeat that. Make eight repetitions .This is one set .Take a total of 4. To make your upper body harder, take a pause of three to five seconds at the beginning of each repetition Gym has no catch bar, you can achieve a similar effect with heavy cup squats.)

While the deadlift is classified as a lower body exercise, h When you lay a massive load on your sides, such as Doing this during the variation of the overfill bar, handle, arms, shoulders and back are illuminated. Your upper body is almost as stressed as your lower body.

Pull on your weight.

Bench press on Mondays has an almost sacramental quality under lifters. Even though bench presses have some serious advantages, you may be surprised to hear that overuse can cause your upper body to be less pronounced than you would like.

Too much bench press tightens your chest muscles. These tense muscles "pull" your shoulders forward into a collapsed position that reminds you of Quasimodo. "This does not sound intuitive, but for many men, the quickest way to look right away is to have a larger upper body to improve your posture," says Bruno.

  Nothing will happen in your comfort zone.

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This is how it works: balance your powers as you perform the handful of critical rowing exercises included in the program The Ultimate Upper Body According to Bruno, you train your muscles against your chest, which counteracts all the pressure and your shoulder pulls blades back to make you stand tall and look strong.

Analyze the exercises in all the workouts that you do over a week In case of stress or push-ups, you should do three "pull-out" exercises. B. breast-supported dumbbell, chin-up or barbell rows.

Do not smoke your joints. Bruno does it. Like athletes, they have to train hard to achieve their goals – without hurting themselves. If an actor injures himself in the gym, his main purpose is overridden. At best, a whole movie production will be suspended for a few days, costing the studios hundreds of thousands of dollars. In the worst case, the actor has to pause for so long that he is never able to get rape, and the studio has to find a plan B.

You should also treat your body like a million-dollar asset, says Bruno. You have only one body, he says. "And if you avoid injury, you can consistently train hard, and that's the true secret of progress." This means that they provide all the muscle building benefits of technical exercises, but do not endanger them. Preferred upper and lower body movements of Bruno are, for example, the bench press with the dumbbell and the Bulgarian split-squat movement. The former offers the advantages of barbell bench press with less risk of shoulder problems, while the latter uses the lower half as much as a dumbbell squat but less likely to hurt the back, knee or hips.

The Ultimate Upper Body plan is filled with moves like these, which means your permanent injuries will not stop you from directly tackling those workouts.


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