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Strong, undefined chest muscle structure sometimes becomes the strength of a man's appearance to look more manly and macho. For men, forming a chest muscle is the first task that must be done when the first time in place fitness. Methods how to form it is quite simple and easy.

To get the perfect result, combine the following exercise program as many as 5 sets in 15 reps with training circuit method. Arrange your wife's time lag for 30 seconds, then kick back to the next technique until it reaches the peak of the exercise technique specified in 1 lap. It will be boring to spend 5 laps in one game, but if you enjoy it and feel the muscle movement is felt, then you are more challenged to finish.

Feel the contraction of your chest muscles from various sides so that the results are satisfactory. And keep in mind priority "Quality not Quantity", synchronize between 1 movement Range of Movement (ROM) with muscle contraction obtained. GOOD LUCK
Circuit 1
Incline Bench Press - Chest Press - 5x Cable Crossover Set.


Sitting on the incline bench press, choose enough load with no weight or light weight. Next, rest your body with a boisterous stance, and prepare to hold the bar that has been available on an incline bench press bar.

After the position is ready, push the bar and take a breath then lower the bar towards the upper chest. After reaching the negative position of the bar in the bottom position, push back up accompanied by exhaling. Do it repeatedly until it reaches 15 reps. After that do not rest and immediately move to the next technique.


Next Chest Press. If your gym does not have this machine, you can do it with a bench press. For the initial attitude, do the bench press attitude in general, namely by puffing out the body when the body laid down and while executing the movement.

The function of this chest press, which gives pectoralis muscle contraction as a whole. In addition, using a chest press machine can isolate the movement more effectively without the need for spotter assistance.

The technique, push the handle forward, then take a breath and bend your elbows or point the handle towards your chest. After reaching negative position, push back handle of chest press fore followed by exhale. Repeat this movement as many as 15 reps with enough load. But if the load is less challenging, you can add it according to your ability.


Lower petoralis major or chest muscles tend to the bottom is your target do the following crossover cable. In addition to targeting these muscles, cable crossover also concerns some other supporting muscles such as shoulder muscles.

To execute it, grip two grip cable crossover with the elbow slightly frozen. But keep in mind, the guidelines when you train the chest muscles that remain upright or with the position of the chest always puffed.

After the two grips you were holding, take a breath then push / swing the cable crossover towards the front underneath followed by breathing and return to the original position. Do as many as 15 reps with full contraction.

This is the final stage movement in circuit session 1. After that rest for 30 seconds. Repeat the movement from the first until it reaches 5 sets or 5 rounds.
Circuit 2
Incline Dumbbell Press - Incline Dumbbell Flyes - Dumbbell Pull Over 5x set.

The next circuit, targeting the major pectoralis muscle section for the upstairs side room with Incline Dumbbell Press and Incline Dumbbell Flyes. As a first step, strike first with Incline Dumbbell Press.

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Take a pair of dumbbells with enough weight. Then push upwards. Then take a deep breath and lower both dumbbells toward the chest by freezing your elbows. Control movement and center contraction on upper chest muscles and side angles adjacent to shoulder. Do it repeatedly until it reaches 15 reps.


After completion of Incline Dumbbel Chest Press, Do not lower your dumbbell. Continue back to the next session, by executing Incline Dumbbell Flyes.

The trick, stand / straighten your hands with a dumbbell position just above the chest. Then take a breath and then lower / dump the dumbbell down with a second elbow style as it is winged both wings. Once the dumbbell position is below, push / swing back up followed and exhale. Do as many as 15 reps by focusing the contraction of your chest  


In closing of this 2nd circuit, you are required to perform a dumbbell pullover with a heavy enough load. Note the level of difficulty and contraction in question. This movement, a movement of components involving other muscle parts other than the chest, such as triceps, s 

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  Blog créé le 04-10-2010 à 14h39 | Mis à jour le 19-08-2017 à 08h53 | Note : Pas de note