Dips for chest by Rustu
Bars and your own weight - that's all sports equipment needed to create stunning musculature pectoral muscles, triceps and supporting muscles of the shoulder belt. Well, your wish, of course!
Truly, this is an ideal sport tandem, functioning harmoniously and in concert - push-ups on the bars as they were an efficient way to pump up the chest muscles and triceps, and stayed. At the same time you yourself can control the degree of loading: simply change the position of your hands.
Which muscles are experiencing load during push-ups on the bars?
Ectopectoralis. It is a large, thick, fan-shaped muscle across the top of the chest and forming the front stack armpit. Rib muscle activates the humerus, turns her into the shoulder joint, returns the arm down after it laid back on his back - that, in fact, happening at the moment of push-ups on the bars.
Triceps - triceps extensor back of the shoulder. Occupies the entire rear side of the shoulder and consists of three heads (long, lateral and medial).
Dips on parallel bars involves the mechanisms of muscle coordination to 100%. Main load usually falls on the triceps, so for a short period of regular classes, you will notice a favorable change in your figure. First, visually expanded shoulders due to a significant increase in delta. Secondly, the contours of the chest muscles will become more noticeable. Third, formed an excellent posture of this bodybuilder, beautiful and spectacular.
By the way, push-ups on the parallel bars with burdening an excellent exercise for anticipatory pushing further studies, including the bench press. Including a range of sports exercises at the beginning exercises on uneven bars, and then presses, you increase the effectiveness of each type at times!
Rules of the exercises on uneven bars.
The width of the boards should be slightly more than shoulder width. Do not let the big difference between these distances - otherwise there is risk of injury to the articular muscle of some bags shoulder girdle.
Start push-ups without the burdens. Just getting used to their own weight, can increase the load.
Starting position - a focus on the parallel bars at the direct hands. Bottom position in this case is more traumatic.
Tilting the torso forward, between the bars should be lowered slowly resisting gravity on the way down to avoid damage to the chest muscles. Go down completely, while the brush is not relegated to the armpit level - just so you activate the triceps and chest muscles. And do not include encumbrances, until you can confidently go down and climb up to the end.
Pause at the bottom position shall not exceed two seconds. Going up, keep lean forward - this will ensure the burden on the lower parts of the breast.
Repeat the exercise on the parallel bars as many times as you can. Unable to complete a full recovery - to make the maximum available to you height.
Activity on the bars can be slightly modified if you want to focus on the development of certain muscles. To do this, you just need to redistribute the load. For example, for greater emphasis on the triceps, while lowering keep hands closer to the torso (do not breed in the elbow, they should be turned back), legs - straight, chin raised. And do not lean forward!
With emphasis on the chest is recommended to increase grip - that is to perform exercises on uneven bars, the distance between them varies from standard to wide. During the class can be reduced to a hand and rotate the upper part of the hand. Note that the optimum grip is not much wider than shoulder width, and angle between the elbows and torso shall not exceed 45 degrees. The rise in emphasis on the pectoral muscles should be complete.
Exercises on the bars should be repeated from 8 to 15 times with short intervals between sets. If you can perform 15 repetitions without excessive tension, increase the load weights.
Watch the technique - especially the effectiveness depends on it, and not on load. However, accustomed to a certain load, it is necessary to increase (to attach the load to the belt at the waist).
Dips on parallel bars - a unique strength exercise, undeservedly forgotten and wrongly considered ineffective. And nothing! In fact, the exercises on the uneven bars gave the world such beauty as a unique torso of Arnold Schwarzenegger. Want the same? So forward, to the boards!
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