Classic chest and back super group training to maximize muscle training effect
Never go to the gym with the heart of the game, it will only make you stagnant!
Success is no accident
Remember to never copy someone else's training program, maybe it is not for you. Find the right target and then assign training (especially pay attention to your weak points). This is a must-go on the fitness road. You will know how to measure the training effect when your body changes. Maybe your plan needs To modify and improve, it is based on your own situation. So learning to adjust the design training program is a must. The chest-back training concept was originally proposed by Arnold Schwarzenegger. The most effective anti-muscle training has a very good effect on increasing muscles and increasing strength. Jeff's chest plan is very good, it is recommended to adjust the chest and back plan appropriately (it is highly recommended to put the deadlift in the first training)
Hard pull
Hard pull
Compared to bench press, I prefer to put the deadlift in the first place because it trains a lot of muscles (like the back, especially the lower back, buttocks, the back of the thigh, the oblique side, the hard pull can make me Better entry into the state), it is recommended to hold the training in your normal training, you can choose positive and negative training when you hit the big weight, pay attention to keep your back straight when you bend your knees up (when necessary, wear a belt), from your legs The department began to pull up to the body vertical, chest and shoulders slightly top, then slowly upper body tilted down the weight
2. Upper slant barbell bench press and pull-up super group
Upper slant barbell bench press
Develop the upper part of the chest muscles. When you put the barbell down on the upper chest, pause to fully stretch the chest muscles, and push the barbell again to lock the arms (not the full elbow). If you do not control the upper slope, it is recommended to use it. Smith machine, so there is no need to consider balance and motion coordination
Pull-up
Widening the ace of the back, no action can be replaced, pay attention to the widest possible grip, pull up to the upper chest to reach the bar, shrink for a second and slowly relax to the initial position (remember not to over-bow to avoid lumbar injury )
3. Flat dumbbell bench press and barbell rowing super group
Flat dumbbell bench press
The use of dumbbell bench presses is much more exciting than the barbell's range of motion, but the balance requirements are relatively high, so concentrate your attention so that the dumbbells of your hands slowly move down to the sides of the chest (lower within your ability) The pectoralis major muscles are fully stretched), then the chest force pushes the dumbbells to fully contract the pectoral muscles
Barbell rowing
Thicken the back of the excellent movement, while stretching the upper back while exercising to the lower back, knees slightly bent upper body straight forward, pay attention to the head lift, lift the barbell to the position of the cheekbones, the back force to pull the arm up Barbell to the abdomen completely contract the back muscles, control the relaxation and put down the barbell to the initial position to stretch the back (try not to rely on the back force)
4. Instrument pull back
Instrument pull back
If the gym does not have such a pullback device, it is recommended to find the most conventional sitting back puller (thick back)
5. Butterfly machine chest
A variety of chests but the effect is similar, this is not the development of the overall chest block, but the middle of the modified chest muscles and clarity is very good, in the initial position to maximize the chest muscles, when you are chested like you hold Someone else clamps to completely shrink the chest muscles for a second (it is recommended to do some chest static exercises after the chest muscle training action), slowly stretch back to the initial
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