Ai thích tập thể hình nào!

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.

Em mời các bác tham khảo cái workout này
http://www.bodybuilding.com/fun/luis25.htm
Và cả thông tin trên webstie này nữa:
http://fitnessworkoutprogram.com/

Em mời các bác tham khảo cái workout này
http://www.bodybuilding.com/fun/luis25.htm
Và cả thông tin trên webstie này nữa:
http://fitnessworkoutprogram.com/

Các bác nen đọc những thông tin này
The 10 Basic Rules of Mass
By Chris Cormier
This article was written by Chris Cormier, and featured in Flex Magazine, May 1995 issue. For more information on how *****bscribe to Flex, please take a look at our Magazine section. Chris Cormier can be contacted at Physique Promotions, 9668 Moss Glen Ave, Fountain Valley, CA, 92708. The phone number is (714) 775-0204.
Mass is no mystery. Attaining it is quite simple and straightforward. All you have to do is bust your gut and apply the following 10 basic rules.
--------------------------------------------------------------------------------
1. Use Free Weights for all Heavy Sets
--------------------------------------------------------------------------------
As heavy as some machines might feel, they do not involve as much of the ancillary muscles areas as do free weights and, therefore, do not build as much compound mass.
--------------------------------------------------------------------------------
2. Utilize Compound Movements
--------------------------------------------------------------------------------
How you perform an exercise is perhaps the most important dynamic in building mass. If you want full, hard bulk, do not isolate. Instead, use what Dave Draper calls ''body thrust'' to compound the involvement of all the muscles in the area. Also, don''t fall for the theory that cheating robs you of separation. On the contrary, it augments the compound benefit and builds even greater size so that there''s more muscle in which to carve separations.
--------------------------------------------------------------------------------
3. Find areas of improvement
--------------------------------------------------------------------------------
Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. Begin your workout with a barbell movement and follow with dumbbells. If you use cables, do so at the end of your workout. Never count cable sets as muss building sets.
--------------------------------------------------------------------------------
4. Experiment to find your best mass building exercises
--------------------------------------------------------------------------------
I used to perform lots of squats, and I became incredibly strong with them, going as high as 40 reps with 315 pounds. But there came a point where, even at that level of intensity, my legs weren''t growing to my satisfaction. I discovered that my lower back and hips were taking too much of the stress; the solution lay in working my quads more exclusively. I therefore stopped squatting and switched to leg presses and hack squats instead. My legs are now better than ever.
--------------------------------------------------------------------------------
5. Avoid injuries
--------------------------------------------------------------------------------
Be wary of dangerous exercises. Squats and flat bench presses, for example, possess the highest injury potential, so I stay away from them. I can''t count the number of individuals whose bodybuilding careers were ended by torn pecs, slipped discs or strained erectors. With proper knowledge and execution, you can get commensurate or even better growth from exercises that work those muscle groups thoroughly without placing undue stress on tendons and ligaments.
--------------------------------------------------------------------------------
6. Utilize optimum sets
--------------------------------------------------------------------------------
Use a range of 16 - 20 total sets per bodypart.
--------------------------------------------------------------------------------
7. Don''t count exercises
--------------------------------------------------------------------------------
There is no optimum number of exercises. Most bodybuilders prescribe four sets each of four or five different exercises per bodypart, but for some muscle groups, there might be only one or two movements that work them effectively. In those cases, you should do 16 - 20 sets of one exercise, or 8 - 10 sets each of two exercises.
--------------------------------------------------------------------------------
8. Perform optimum reps
--------------------------------------------------------------------------------
I like to train heavy, but I also like to use lots of reps. I recently performed incline barbell curls with 405 pounds for 10 reps, but I consider that to be medium to light weight, and, therefore, not mass training. My favorite number of mass reps on a regular basis is 10, to failure, of course. However, that doesn''t mean you should avoid going as heavy as possible now and then.
--------------------------------------------------------------------------------
9. Flirt with maximums
--------------------------------------------------------------------------------
Check out your strength levels every so often by maxing out with one or two reps. Remembers, though, that any time you play around with benchpress poundages above 405, you flirt with danger. The body cannot consistently take that type of training. When you want to test your max, do not take big jumps. Rather, work up gradually to keep your body accustomed to the changing forces and their deflections at each level. For example, I go up to 500 pounds for two reps on the incline barbell press, but I do not jump directly from 405 to 500. Instead, I make sure I can do 465 for at least four reps before I go to my max.
--------------------------------------------------------------------------------
10. Eat your meat
--------------------------------------------------------------------------------
The more protein you eat, the better, and the best form of protein for mass is meat, especially red meat. That''s where you get your muscle building nutrients, your strength reserves and the necessary fats for joint protection. Make all of these tenets second nature to your bodybuilding lifestyle and you will gain good solid mass.

Các bác nen đọc những thông tin này
The 10 Basic Rules of Mass
By Chris Cormier
This article was written by Chris Cormier, and featured in Flex Magazine, May 1995 issue. For more information on how *****bscribe to Flex, please take a look at our Magazine section. Chris Cormier can be contacted at Physique Promotions, 9668 Moss Glen Ave, Fountain Valley, CA, 92708. The phone number is (714) 775-0204.
Mass is no mystery. Attaining it is quite simple and straightforward. All you have to do is bust your gut and apply the following 10 basic rules.
--------------------------------------------------------------------------------
1. Use Free Weights for all Heavy Sets
--------------------------------------------------------------------------------
As heavy as some machines might feel, they do not involve as much of the ancillary muscles areas as do free weights and, therefore, do not build as much compound mass.
--------------------------------------------------------------------------------
2. Utilize Compound Movements
--------------------------------------------------------------------------------
How you perform an exercise is perhaps the most important dynamic in building mass. If you want full, hard bulk, do not isolate. Instead, use what Dave Draper calls ''body thrust'' to compound the involvement of all the muscles in the area. Also, don''t fall for the theory that cheating robs you of separation. On the contrary, it augments the compound benefit and builds even greater size so that there''s more muscle in which to carve separations.
--------------------------------------------------------------------------------
3. Find areas of improvement
--------------------------------------------------------------------------------
Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. Begin your workout with a barbell movement and follow with dumbbells. If you use cables, do so at the end of your workout. Never count cable sets as muss building sets.
--------------------------------------------------------------------------------
4. Experiment to find your best mass building exercises
--------------------------------------------------------------------------------
I used to perform lots of squats, and I became incredibly strong with them, going as high as 40 reps with 315 pounds. But there came a point where, even at that level of intensity, my legs weren''t growing to my satisfaction. I discovered that my lower back and hips were taking too much of the stress; the solution lay in working my quads more exclusively. I therefore stopped squatting and switched to leg presses and hack squats instead. My legs are now better than ever.
--------------------------------------------------------------------------------
5. Avoid injuries
--------------------------------------------------------------------------------
Be wary of dangerous exercises. Squats and flat bench presses, for example, possess the highest injury potential, so I stay away from them. I can''t count the number of individuals whose bodybuilding careers were ended by torn pecs, slipped discs or strained erectors. With proper knowledge and execution, you can get commensurate or even better growth from exercises that work those muscle groups thoroughly without placing undue stress on tendons and ligaments.
--------------------------------------------------------------------------------
6. Utilize optimum sets
--------------------------------------------------------------------------------
Use a range of 16 - 20 total sets per bodypart.
--------------------------------------------------------------------------------
7. Don''t count exercises
--------------------------------------------------------------------------------
There is no optimum number of exercises. Most bodybuilders prescribe four sets each of four or five different exercises per bodypart, but for some muscle groups, there might be only one or two movements that work them effectively. In those cases, you should do 16 - 20 sets of one exercise, or 8 - 10 sets each of two exercises.
--------------------------------------------------------------------------------
8. Perform optimum reps
--------------------------------------------------------------------------------
I like to train heavy, but I also like to use lots of reps. I recently performed incline barbell curls with 405 pounds for 10 reps, but I consider that to be medium to light weight, and, therefore, not mass training. My favorite number of mass reps on a regular basis is 10, to failure, of course. However, that doesn''t mean you should avoid going as heavy as possible now and then.
--------------------------------------------------------------------------------
9. Flirt with maximums
--------------------------------------------------------------------------------
Check out your strength levels every so often by maxing out with one or two reps. Remembers, though, that any time you play around with benchpress poundages above 405, you flirt with danger. The body cannot consistently take that type of training. When you want to test your max, do not take big jumps. Rather, work up gradually to keep your body accustomed to the changing forces and their deflections at each level. For example, I go up to 500 pounds for two reps on the incline barbell press, but I do not jump directly from 405 to 500. Instead, I make sure I can do 465 for at least four reps before I go to my max.
--------------------------------------------------------------------------------
10. Eat your meat
--------------------------------------------------------------------------------
The more protein you eat, the better, and the best form of protein for mass is meat, especially red meat. That''s where you get your muscle building nutrients, your strength reserves and the necessary fats for joint protection. Make all of these tenets second nature to your bodybuilding lifestyle and you will gain good solid mass.

Các bác nào mới tập thì access vào website này để xem hwưóng dẫn tập. Phải xem thật kĩ trước khi tập, tập đúng, tập đều thì mới có tác dụng
http://www.hardcorebodybuilding.com/exercises.htm

Các bác nào mới tập thì access vào website này để xem hwưóng dẫn tập. Phải xem thật kĩ trước khi tập, tập đúng, tập đều thì mới có tác dụng
http://www.hardcorebodybuilding.com/exercises.htm

cac bac oi cho hoi voi
minh la nguoi moi tap ta nen con thieu kinh nghiem
cac bac giup do voi.
minh da doc het 11 trang cua topic nay roi, moi nguoi
thao luan rat soi noi va bo ich
minh co may cau hoi sau day
1. de co than hinh dep thi nen tap nhu the thao
va cac bai tap cu the nhu the nao, thoi gian ra sao
2. tap the hinh co anh huong den 1 cau thu bong da hay khong
bai tap the hinh nao bo ich nhat danh cho 1 cau thu bong da
3. neu dot tieng anh thi lam the nao de linh hoi het kien thuc
trong cac trang cac bac da viet
thanks nhieu
Hãy bắt đầu mọi công việc của mình bằng một trái tim vĩ đại và bằng một bộ óc thông minh!!!

cac bac oi cho hoi voi
minh la nguoi moi tap ta nen con thieu kinh nghiem
cac bac giup do voi.
minh da doc het 11 trang cua topic nay roi, moi nguoi
thao luan rat soi noi va bo ich
minh co may cau hoi sau day
1. de co than hinh dep thi nen tap nhu the thao
va cac bai tap cu the nhu the nao, thoi gian ra sao
2. tap the hinh co anh huong den 1 cau thu bong da hay khong
bai tap the hinh nao bo ich nhat danh cho 1 cau thu bong da
3. neu dot tieng anh thi lam the nao de linh hoi het kien thuc
trong cac trang cac bac da viet
thanks nhieu
Hãy bắt đầu mọi công việc của mình bằng một trái tim vĩ đại và bằng một bộ óc thông minh!!!

Chào bạn! Mình xin góp ý cho vài thắc mắc của bạn như sau:
1_Để có thân hình đẹp thì tất nhiên phải luyện tập thường xuyên, mà tốt nhất nên ra trung tâm thể hình mà tập, có đầy đủ dụng cụ, máy móc, nếu bạn tập ở nhà dụng cụ không đầy đủ, sẽ chỉ có thể tập một số bài tập nhất định thôi, như vậy cơ bắp sẽ phát triển không đều, một số cơ bắp thì nở nang quá còn một số thì lại nhỏ bé quá, sẽ không cân đối tức là không được đẹp như bạn mong muốn.
Còn về thời gian thì có thể tập vào buổi sáng khi ngủ dậy, nếu bạn có thời gian thì có thể tập lúc 9h sáng cho đến 11h sáng là tốt nhất, khi đó cơ thể đã được nạp đầy đủ năng lượng (ăn sáng lúc 7h) và sẵn sàng cho các bài tập nặng, nếu không có điều kiện thì có thể tập lúc chiều khoảng 17h, hoặc sáng ngủ dậy, đi tập rồi đi làm hoặc đi học.
2_Tập thể hình tất nhiên là có ảnh hưởng đến... mọi đối tượng chứ không riêng gì cầu thủ bóng đá (bạn là cầu thủ bóng đá à ), nhưng đừng lo, ảnh hưởng tốt chứ không ảnh hưởng xấu đâu, nó giúp bạn nâng cao thể lực, để có thể đủ sức chạy 90 phút trên sân cỏ, theo mình biết thì các cầu thủ bóng đá cũng có chế độ tập tạ để nâng cao thể lực cơ mà, và chủ yếu là tập phần thân dưới và bụng, đồng thời tập tim (độ bền, độ dai sức).
3_Nếu dốt tiếng anh, không sao cả, bạn có thể mua các tài liệu hướng dẫn bằng tiếng Việt có bán rất nhiều tại các hiệu sách. Hoặc nếu bạn ra trung tâm thể hình, ở đó có nhiều người cùng tập, bạn có thể học hỏi họ các tư thế tập cho đúng.
Thân!