Ai thích tập thể hình nào!

Chào cả nhà, mới đi Huế về, hôm nay mới vào đây được.

" Mọi người cho hỏi về cách hít thở khi tập cơ bụng chút . Có phải khi xuống thi hít vao` , lên thở ra như bình thường hay hít thật sâu , dồn hơi xuống bụng lên 1 lúc 4-5 cái rồi lặp lại như cũ??? "
Xuống hít vào, lên thở ra như bình thường là đúng, như vậy mới cung cấp đủ ôxi cho các cơ bắp hoạt động được. Dồn hơi xuống bụng, lên liền 4-5 cái, hic, nhanh mệt, không hiệu quả.
"Tập cơ bụng có rất nhiều cách phải không ạh? Nhưng mà cách nào cho hiệu quả tốt nhất các bác nhỉ? Em phê nhất là thấy ai có cơ bụng nổi cuồn cuộn mà không cần phải gồng lên nhưng mà thấy tập mãi chẳng ăn thua gi`.Hic"
Cơ bụng là một trong những cơ khó tập nhất ( bắp chân và cẳng tay nữa, không biết gọi thế có đúng không ) cho nên phải kiên trì mới được. Có 2 lại cơ bụng chính, bụng trên và bụng dưới. Bụng trên là phần gần ngực (mỏ ác ý) bụng dưới là phần dưới rốn ( uh, lấy rốn làm ranh giới cho 2 phần này ). Tập cơ bụng trên là ngồi ghế tập bụng có phần tựa chân để làm cố định phần thân dưới, gập phần thân trên. Còn tập cơ bụng dưới là dùng ghế ...ngược lại , làm sao cho phần thân trên cố định và gập (chuyển động nâng lên hạ xuống) phần thân dưới.
Chúc bạn và mọi người thành công.
Bác gì muốn tập cơ cạnh sườn chờ em tìm bài nhá

Chest Training , Mid-Overall Chest
Dips
Muscles Worked:
The primary muscles worked during dips are the lower chest (pectorals). Secondarily are the mid and upper chest, triceps, shoulders and upper back.
Equipment Needed:
Parallel dip bars
Execution:
Grab the bars with a secure grip and hold yourself up with your arms straight.
Lean your upper body forward and lower yourself by bending at the elbows.
Lower your upper body until you feel a good stretch across your chest.
With an explosive motion, push yourself back up. Repeat until you have completed your desired reps.

Form:
To place more load on the chest, it is important to lean forward into the movement and dip in an arch motion.
Lower yourself slowly and under control.
Range of Motion:
It is important that you take yourself low enough during the exercise to get a deep stretch.
Don''t limit your range of motion by doing partial reps.
Comments:
Dips are an excellent compound exercise for developing the chest.
Your body weight may be sufficient at first but as you get stronger you will need to add weight to create enough overload. This can be accomplished by using a dip belt.

Chest Training , Mid-Overall Chest
Dips
Muscles Worked:
The primary muscles worked during dips are the lower chest (pectorals). Secondarily are the mid and upper chest, triceps, shoulders and upper back.
Equipment Needed:
Parallel dip bars
Execution:
Grab the bars with a secure grip and hold yourself up with your arms straight.
Lean your upper body forward and lower yourself by bending at the elbows.
Lower your upper body until you feel a good stretch across your chest.
With an explosive motion, push yourself back up. Repeat until you have completed your desired reps.

Form:
To place more load on the chest, it is important to lean forward into the movement and dip in an arch motion.
Lower yourself slowly and under control.
Range of Motion:
It is important that you take yourself low enough during the exercise to get a deep stretch.
Don''t limit your range of motion by doing partial reps.
Comments:
Dips are an excellent compound exercise for developing the chest.
Your body weight may be sufficient at first but as you get stronger you will need to add weight to create enough overload. This can be accomplished by using a dip belt.

Chest Training , Mid-Overall Chest
Dumbbell Pull-Overs
Muscles Worked:
The primary muscles worked during dumbbell pull-overs are the pectorals (chest). Secondarily are the triceps, forearms, lats, and serratus.
Equipment Needed:
Flat bench, dumbbell
Execution:
Lie with your upper back cross ways on a flat bench. Position a dumbbell so it is setting next to you on the bench. Grab the dumbbell so the plates are resting on your palms and lift it over your upper chest.
Keeping your arms slightly bent and in a fixed position, lower the dumbbell in an arc over your head as far as you can.
Raise the dumbbell in an arc back to the starting position over your upper chest. Repeat this motion until you complete your desired reps.
Form:
Keep your feet flat on the ground. Keep your hips low throughout the exercise, don''t raise them as you lift the weight.
Don''t lift the weight too far past your upper chest because the load will begin to shift to your triceps.

Range of Motion:
It is important to get a complete stretch at the bottom of the exercise so make sure you are going as low as you can. Don''t limit your stretch to use a heavier weight.
Comments:
I don''t feel that dumbbell pull-overs are a very functional exercise for chest development. You cannot place a large amount of direct overload on the chest through its natural range of motion.

Chest Training , Mid-Overall Chest
Dumbbell Pull-Overs
Muscles Worked:
The primary muscles worked during dumbbell pull-overs are the pectorals (chest). Secondarily are the triceps, forearms, lats, and serratus.
Equipment Needed:
Flat bench, dumbbell
Execution:
Lie with your upper back cross ways on a flat bench. Position a dumbbell so it is setting next to you on the bench. Grab the dumbbell so the plates are resting on your palms and lift it over your upper chest.
Keeping your arms slightly bent and in a fixed position, lower the dumbbell in an arc over your head as far as you can.
Raise the dumbbell in an arc back to the starting position over your upper chest. Repeat this motion until you complete your desired reps.
Form:
Keep your feet flat on the ground. Keep your hips low throughout the exercise, don''t raise them as you lift the weight.
Don''t lift the weight too far past your upper chest because the load will begin to shift to your triceps.

Range of Motion:
It is important to get a complete stretch at the bottom of the exercise so make sure you are going as low as you can. Don''t limit your stretch to use a heavier weight.
Comments:
I don''t feel that dumbbell pull-overs are a very functional exercise for chest development. You cannot place a large amount of direct overload on the chest through its natural range of motion.

Các bài tập ngực trên:
Chest Training , Upper Chest
Incline Barbell Bench Press
Muscles Worked:
The primary muscles worked during incline barbell bench presses are the upper chest (pectorals). Secondarily are the mid and lower chest, triceps and shoulders.
Equipment Needed:
Incline Bench, barbell
Execution:
Set on the incline bench with your feet firmly planted on the ground. Grip the bar with a medium wide grip. Make sure your hands are spaced evenly on the bar. Lift the bar up.
Under control, lower the bar across your upper chest. With an explosive motion, push the weight up and slighltly back.

Form:
Make sure you keep your feet firmly planted on the ground throughout the exercise. This will give you a sturdy base. Keep your butt and shoulders in contact with the bench at all times.
Don''t lock your elbows at the top of the movement. This is stressful to the elbow joint and takes tension off your chest.
Range of Motion:
Lower the bar until it touches your chest, giving you a complete stretch. Do not sacrifice your range of motion for the use of a heavier weight.
Comments:
Incline barbell bench presses are a great compound exercise for strength and development. They allow you to place a lot of overload on the chest, especially the upper pectoral region.
Most incline benches have too much of an incline. To place more of a load on the upper chest and less on the front delts, adjust the incline bench to approximately a 35-degree angle.

Các bài tập ngực trên:
Chest Training , Upper Chest
Incline Barbell Bench Press
Muscles Worked:
The primary muscles worked during incline barbell bench presses are the upper chest (pectorals). Secondarily are the mid and lower chest, triceps and shoulders.
Equipment Needed:
Incline Bench, barbell
Execution:
Set on the incline bench with your feet firmly planted on the ground. Grip the bar with a medium wide grip. Make sure your hands are spaced evenly on the bar. Lift the bar up.
Under control, lower the bar across your upper chest. With an explosive motion, push the weight up and slighltly back.

Form:
Make sure you keep your feet firmly planted on the ground throughout the exercise. This will give you a sturdy base. Keep your butt and shoulders in contact with the bench at all times.
Don''t lock your elbows at the top of the movement. This is stressful to the elbow joint and takes tension off your chest.
Range of Motion:
Lower the bar until it touches your chest, giving you a complete stretch. Do not sacrifice your range of motion for the use of a heavier weight.
Comments:
Incline barbell bench presses are a great compound exercise for strength and development. They allow you to place a lot of overload on the chest, especially the upper pectoral region.
Most incline benches have too much of an incline. To place more of a load on the upper chest and less on the front delts, adjust the incline bench to approximately a 35-degree angle.

Chest Training , Upper Chest
Incline Dumbbell Press
Muscles Worked:
The primary muscles worked during incline dumbbell bench presses are the upper chest. Secondarily are the middle and lower chest, front delts, triceps, and upper back.
Equipment Needed:
Dumbbells, incline 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 incline bench is directly behind you and set 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 dumbbells into the starting position, use your knees to help kick them up one at a time lifting your knee towards your chest. The dumbbells should be parallel with your body and your palms facing each other. Your chest should be fully stretched with your arms bent and the dumbbells even with your body.
With an explosive motion, push the weight towards the ceiling keeping it in line with your upper chest. As you push the weight up, rotate your thumbs toward each other so the dumbbells form an "A" shape when they come together at the top of the movement. With control, lower the weight back to the starting position rotating your palms back so they are facing each other and the dumbbells are again parallel with your body.
When you finish your desired reps, bring your knees up and in line with the base of the dumbbells. Use momentum to rock yourself forward so the dumbbells are again resting on your thighs. Stand up and lower the dumbbells back to the ground.
Form:
Keep your feet firmly planted on the ground. Don''t lift your butt off of the bench. This will start to shift the load away from your upper chest and put your back in a compromising position.
Keep the dumbbells in line with your upper chest throughout the entire movement.
Be sure you are under control as you lower the weight. (This is considered the negative portion of the movement.)
Range of Motion:
It is important to fully stretch your chest at the bottom of the movement. Rotating your palms towards one another as you lower the weight allows you to take the dumbbells even deeper.
Extend your arms at the top of the movement brining the dumbbells together fully contracting your chest.
Comments:
For upper chest development, incline dumbbell presses are an excellent choice. You can get a great range of motion and handle a lot of weight.
An advantage of using dumbbells instead of a bar is the increased range of motion. Take advantage of this and avoid doing partial reps.

Chest Training , Upper Chest
Incline Dumbbell Press
Muscles Worked:
The primary muscles worked during incline dumbbell bench presses are the upper chest. Secondarily are the middle and lower chest, front delts, triceps, and upper back.
Equipment Needed:
Dumbbells, incline 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 incline bench is directly behind you and set 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 dumbbells into the starting position, use your knees to help kick them up one at a time lifting your knee towards your chest. The dumbbells should be parallel with your body and your palms facing each other. Your chest should be fully stretched with your arms bent and the dumbbells even with your body.
With an explosive motion, push the weight towards the ceiling keeping it in line with your upper chest. As you push the weight up, rotate your thumbs toward each other so the dumbbells form an "A" shape when they come together at the top of the movement. With control, lower the weight back to the starting position rotating your palms back so they are facing each other and the dumbbells are again parallel with your body.
When you finish your desired reps, bring your knees up and in line with the base of the dumbbells. Use momentum to rock yourself forward so the dumbbells are again resting on your thighs. Stand up and lower the dumbbells back to the ground.
Form:
Keep your feet firmly planted on the ground. Don''t lift your butt off of the bench. This will start to shift the load away from your upper chest and put your back in a compromising position.
Keep the dumbbells in line with your upper chest throughout the entire movement.
Be sure you are under control as you lower the weight. (This is considered the negative portion of the movement.)
Range of Motion:
It is important to fully stretch your chest at the bottom of the movement. Rotating your palms towards one another as you lower the weight allows you to take the dumbbells even deeper.
Extend your arms at the top of the movement brining the dumbbells together fully contracting your chest.
Comments:
For upper chest development, incline dumbbell presses are an excellent choice. You can get a great range of motion and handle a lot of weight.
An advantage of using dumbbells instead of a bar is the increased range of motion. Take advantage of this and avoid doing partial reps.

Chest Training , Upper Chest
Incline Dumbbell Flys
Muscles Worked:
The primary muscles worked during incline dumbbell flys are the chest (Pectorals). Secondarily are the shoulders, triceps, and forearms.
Equipment Needed:
Dumbbells, incline bench
Execution:
Grab the dumbbells and set on an incline bench. Rest the dumbbells on your knees. As you lean back into the incline position, use your knees to help kick the dumbbells up into the starting position.
Push the dumbbells up so your arms are straight and the weights 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:
Incline dumbbell flys are not a very efficient exercise for maximum muscle stimulation.
Incline dumbbell flys are an isolation exercise and they limit the amount of overload you can use. Compound exercises like incline dumbbell presses are much more effective for muscular strength and development.