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Chúc bác sớm toại nguyện

Để ủng hộ tinh thần thể thao, sau đây là một vài bài sưu tầm được. Các bác chịu khó đọc tiếng Anh nhá
Chest Training -
The chest is one of the most visually prominent, impressive and powerful muscle groups. Training this muscle group can be challenging. Training chest correctly can be very rewarding in both total upper body strength and accumulated muscle mass. Training chest incorrectly can lead to wasted workouts, poor results and possibly injury.
Total development in this muscle group goes much further than just how much you can bench. It involves "range of motion", multi-angular overload, and full contraction.
Not much compares to the feeling after a good chest workout, and here is a listing of exercises to help you achieve maximum chest development.

Để ủng hộ tinh thần thể thao, sau đây là một vài bài sưu tầm được. Các bác chịu khó đọc tiếng Anh nhá
Chest Training -
The chest is one of the most visually prominent, impressive and powerful muscle groups. Training this muscle group can be challenging. Training chest correctly can be very rewarding in both total upper body strength and accumulated muscle mass. Training chest incorrectly can lead to wasted workouts, poor results and possibly injury.
Total development in this muscle group goes much further than just how much you can bench. It involves "range of motion", multi-angular overload, and full contraction.
Not much compares to the feeling after a good chest workout, and here is a listing of exercises to help you achieve maximum chest development.

Chest Training , Mid-Overall Chest
Flat Dumbbell Press
Muscles Worked:
Flat dumbbell presses are considered a compound movement because they involve the recruitment of multiple muscle groups.
The primary muscle being worked by the flat dumbbell press is the chest (pectorals). Secondarily are the triceps and shoulders (deltoids).
Equipment needed:
Dumbbells, Flat bench
Execution:
Begin by bending down and grabbing the dumbbells. Be sure to use your legs when you are picking up the weight so you don''t put any undue stress on your lower back. Stand up with the base of the dumbbells resting on your thighs. Make sure that the bench is directly behind you and sit down so the dumbbells are resting on your lower thighs by your knees. This is important because it will help you get the movement started.
To get the weight into the correct starting position, rock back so you are lying flat on the bench and use your knees to help move the dumbbells into position. When you start, your palms should be facing each other with the dumbbells running parallel with your body.
When you start the exercise, your chest should be in a stretched position with your arms bent and the dumbbells lowered so they are even with your chest.
Now with an explosive motion, push the dumbbells toward the ceiling keeping them in line with your chest. As you are pressing up, rotate your thumbs toward each other so the dumbbells come together and form an "A" shape at the top of the movement.
With control, lower the dumbbells back to the starting position with your palms facing each other and dumbbells parallel with your body.
After you have completed your set, bring your knees toward your chest so they are in line with the base of the dumbbells. Using momentum, rock your body forward and sit up so the dumbbells are again resting on your thighs. Now you can stand up and lower the dumbbells back to the ground.
Form:
Your feet should be firmly planted on the ground. This will help give you a stable base. Your butt and your upper back should remain in contact with the bench throughout the entire movement.
To help you generate more power, drive through with your feet and keep a natural arch with your lower back as you push the weight up.
Don''t be so strict with your form that you limit the amount of weight you can use, but keep your contact points set on the bench.
Range of Motion:
Always use a complete range of motion. Make sure you press the dumbbells all the way up so your chest is fully contracted but do not lock your elbows. Lower the dumbbells so your chest is fully stretched at the bottom of the movement. Do not limit your range of motion for the use of a heavier weight.
Comments:
I think it is smart to structure your chest workouts around basic compound movements like the dumbbell press. It is an excellent movement for chest development. It allows you to handle a lot of weight through a very full range of motion. These are two things to look for when choosing an exercise. Dumbbells allow you to use a greater range of motion than barbells so take advantage of it. Don''t cheat your range.

Chest Training , Mid-Overall Chest
Flat Dumbbell Press
Muscles Worked:
Flat dumbbell presses are considered a compound movement because they involve the recruitment of multiple muscle groups.
The primary muscle being worked by the flat dumbbell press is the chest (pectorals). Secondarily are the triceps and shoulders (deltoids).
Equipment needed:
Dumbbells, Flat bench
Execution:
Begin by bending down and grabbing the dumbbells. Be sure to use your legs when you are picking up the weight so you don''t put any undue stress on your lower back. Stand up with the base of the dumbbells resting on your thighs. Make sure that the bench is directly behind you and sit down so the dumbbells are resting on your lower thighs by your knees. This is important because it will help you get the movement started.
To get the weight into the correct starting position, rock back so you are lying flat on the bench and use your knees to help move the dumbbells into position. When you start, your palms should be facing each other with the dumbbells running parallel with your body.
When you start the exercise, your chest should be in a stretched position with your arms bent and the dumbbells lowered so they are even with your chest.
Now with an explosive motion, push the dumbbells toward the ceiling keeping them in line with your chest. As you are pressing up, rotate your thumbs toward each other so the dumbbells come together and form an "A" shape at the top of the movement.
With control, lower the dumbbells back to the starting position with your palms facing each other and dumbbells parallel with your body.
After you have completed your set, bring your knees toward your chest so they are in line with the base of the dumbbells. Using momentum, rock your body forward and sit up so the dumbbells are again resting on your thighs. Now you can stand up and lower the dumbbells back to the ground.
Form:
Your feet should be firmly planted on the ground. This will help give you a stable base. Your butt and your upper back should remain in contact with the bench throughout the entire movement.
To help you generate more power, drive through with your feet and keep a natural arch with your lower back as you push the weight up.
Don''t be so strict with your form that you limit the amount of weight you can use, but keep your contact points set on the bench.
Range of Motion:
Always use a complete range of motion. Make sure you press the dumbbells all the way up so your chest is fully contracted but do not lock your elbows. Lower the dumbbells so your chest is fully stretched at the bottom of the movement. Do not limit your range of motion for the use of a heavier weight.
Comments:
I think it is smart to structure your chest workouts around basic compound movements like the dumbbell press. It is an excellent movement for chest development. It allows you to handle a lot of weight through a very full range of motion. These are two things to look for when choosing an exercise. Dumbbells allow you to use a greater range of motion than barbells so take advantage of it. Don''t cheat your range.

Chest Training , Mid-Overall Chest
Flat Barbell Bench Press
Muscles Worked:
The primary muscles being worked during flat barbell bench presses are the chest (pectorals). Secondarily are the triceps, shoulders (deltoids), upper back, traps and lower back.
Equipment needed:
Flat bench, Barbell
Execution:
Lie flat on the bench with your eyes even with the bar. You should keep three contact points during this exercise. Your feet should remain flat on the floor and your butt and upper shoulders should remain in contact with the bench.
With the contact points in place you should keep a comfortable arch in your back.
Grip the bar evenly with your arms a little wider than shoulder width. Lift the bar off the rack and control the bar down to the bottom of your chest. With force, drive the weight back up.
Repeat this motion until you have completed your desired reps.
Form:
Your feet should be firmly planted on the ground. This will help give you a stable base.
To help you generate more power, drive through with your feet and keep a natural arch with your lower back as you push the weight up.
Keep your contact points set at all times.
Range of Motion:
Always use a complete range of motion. Do not do partial reps or restrict your range for the use of a heavier weight.
Comments:
Flat barbell bench presses are arguably the best chest exercise of all. It is an excellent compound movement that involves virtually your whole upper body to some degree.
Flat barbell bench presses are very effective for chest development because you can easily achieve maximum overload.
to be continue.............

Chest Training , Mid-Overall Chest
Flat Barbell Bench Press
Muscles Worked:
The primary muscles being worked during flat barbell bench presses are the chest (pectorals). Secondarily are the triceps, shoulders (deltoids), upper back, traps and lower back.
Equipment needed:
Flat bench, Barbell
Execution:
Lie flat on the bench with your eyes even with the bar. You should keep three contact points during this exercise. Your feet should remain flat on the floor and your butt and upper shoulders should remain in contact with the bench.
With the contact points in place you should keep a comfortable arch in your back.
Grip the bar evenly with your arms a little wider than shoulder width. Lift the bar off the rack and control the bar down to the bottom of your chest. With force, drive the weight back up.
Repeat this motion until you have completed your desired reps.
Form:
Your feet should be firmly planted on the ground. This will help give you a stable base.
To help you generate more power, drive through with your feet and keep a natural arch with your lower back as you push the weight up.
Keep your contact points set at all times.
Range of Motion:
Always use a complete range of motion. Do not do partial reps or restrict your range for the use of a heavier weight.
Comments:
Flat barbell bench presses are arguably the best chest exercise of all. It is an excellent compound movement that involves virtually your whole upper body to some degree.
Flat barbell bench presses are very effective for chest development because you can easily achieve maximum overload.
to be continue.............

Chest Training , Mid-Overall Chest
Flat Dumbbell Flys
Muscles Worked:
The primary muscles worked during flat dumbbell flys are the chest (Pectorals). Secondarily are the shoulders, triceps, and forearms.
Equipment Needed:
Dumbbells, flat bench
Execution:
Grab the dumbbells and sit on a flat bench. Rest the dumbbells on your knees. Rock back so you are lying flat on the bench and use your knees to help you get the dumbbells into position.
Push the dumbbells up so they are directly over your upper chest.
With your arms bent at the elbows and palms facing each other, lower the weights in an arc until you fully stretch your chest.
With force, move the dumbbells in an arc over your chest until they touch.
Repeat until you complete your desired reps.
Form:
Keep your arms bent at the elbow throughout the entire exercise almost as if you were hugging a tree.
The dumbbells should travel in an arc over your chest, not a pressing motion.
Range of Motion:
Get a complete stretch across your chest at the bottom of the exercise but don''''t over exaggerate the stretch. This will place a lot of stress on your shoulder joints.
At the top of the movement, rotate your little fingers towards each other touching the end of the dumbbells together. This will help you fully contract the pecs.
Comments:
Flat dumbbell flys are not a very efficient exercise for maximum muscle stimulation.
Flat dumbbell flys are an isolation exercise and they limit the amount of overload you can use.
Compound exercises like flat dumbbell presses are much more effective for muscular strength and development.
Được hanoivatoi sửa chữa / chuyển vào 11:03 ngày 05/03/2004