Como construir grandes peitorais

Quando seu objetivo é construir peitorais maiores o mais rapidamente possível, a criatividade com seleção de exercícios não é apenas desnecessária, mas na maioria dos casos imprudente. Máquinas certamente têm o seu lugar em uma rotina de hipertrofia, mas quem diz que tem um grande peito, fazendo apenas o pec deck (voador) é um mentiroso ou um vendedor pec deck . Adicionando tamanho, requer focar nos equipamentos de elevação mais básicos da academia: barra, halteres e bancos.
A seguir, seis semanas rotina de construção de uma caixa torácica, você deve treinar os peitorais duas vezes por semana e bater os músculos de cima para baixo com inclinação,bancada plana e declínio exercícios - quatro deles de peso pressionando movimentos livres e flye, um cabo jogados dentro como finalizador, para chegar no limite das fibras. Nada extravagante, nada bonito. Apenas simples e eficaz, ou seja, o que realmente funciona.

INSTRUÇÕES
Execute cada treino duas vezes por semana com 2-3 dias entre exercícios de peito,durante 6 semanas.
Executar todos os exercícios de pressão com um esquema de pirâmide, por exemplo 12 repetições, depois 10,8 e 6, sempre aumentando o peso. Em seu primeiro conjunto de trabalho, escolha um peso que lhe permite chegar a 12 repetições, em seguida, aumentar o peso em cada conjunto sucessivo de modo que você só pode fazer oito repetições em seu segundo conjunto e seis repetições em seu terceiro (e quarto lugar, quando aplicável).

EXERCÍCIO 1

Supino declinado barra reta

3

Séries

10,8,6

Repetições

EXERCÍCIO 2
Supino Reto

4

Séries

10,8,6,6
Repetições


EXERCÍCIO 3

Supino reto com halteres

3

Séries

10,8,6
Repetições


EXERCÍCIO 4
Supino Inclinado com halter

3
Séries
10,8,6

Repetições

EXERCÍCIO 5

Pullover

3

Séries

10
Repetições

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Calves Part 1 Training

First let us know which muscles that make up the calf:

posterior muscle group:

• gastrocnemius
• soleus
• tibialis posterior
• Flexor digitorum longus
• Flexor hallucis longus

lateral muscle group:

• Long fibular
• peroneus brevis

Previous group of muscles:

• tibialis anterior
• Extensor hallucis longus
• Extensor digitorum longus

In this article I will talk about the sural triceps, but what becomes the sural triceps? The junction of the gastrocnemius and the soleus, these two muscles are also called the sural triceps muscle with trés heads of the leg. Are these two muscles that we will address today, and finally a workout for them.

gastrocnemius

The gastrocnemius forms the main portion of the leg muscles. The medial head is the larger of the two, and the muscular portion falls more distally to the lateral head. The muscle fibers of the two heads converge to have an insert on the thick tendon-aponeurosis process which begins in the septum between the two heads and which merges with the aponeurosis overlying the soleus muscle. Distally, this tendon-aponeurosis close to form the Achilles tendon (Achilles tendon).

soleus

The soleus, the gastrocnemius and belongs to the latter group leg. These two muscles together are also called sural triceps muscle of two heads of the leg. When a person rises on tiptoes, both the gastrocnemius and the soleus contract strongly.

In this picture we can see the contraction of the gastrocnemius and the soleus.

Note: remember that the calf is famous for being considered the second heart of the human body, due to its venous return function, so you should train them, in addition to make complete executions, to contract and stretch the muscles, as pictured Next:

Calf Series

Calf standing 8 to 12 repetitions 4 series (until failure)

Calves in Hack machine (or stiff unit) of 8 to 12 repetitions 4 series (until failure)

Calf sitting of 8 to 12 repetitions 4 series (until failure)

Calf in leg press 8 to 12 repetitions 4 series (until failure)

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Aerobic metabolism VS anaerobic metabolism

First see these two pictures.

Notice the difference between the exercises, an aerobic and the other anaerobic (respectively). But the difference between each? I'm gonna explain.

Aerobic metabolism.

In each skeletal muscle there is an ATP quantity (energy) stored sufficient to provide chemical energy for performing only two or three strong muscle contractions. The chemical equation for this reaction:

               ATPase

ATP---------------------- ADP + PO4 + Energy

With the addition of the breaking energy of one another compound of high-energy phosphocreatine (CrPO4), which results in creatine (Cr) and phosphate (PO4), the byproducts of the original reaction can be used to regenerate the ATP supply, this it is the relatively large deposit of phosphocreatine can provide energy for muscle contractions over a period of 20 to 30 seconds (the exact time of execution of each exercise). The regeneration of phosphocreatine is performed in part by the breakdown of glucose into lactic acid, glucose buffer is refilled quickly by breakdown of glycogen stored in deposits in muscle and liver.

The energy derived from this chain reaction is able to regenerate ATP enough to withstand strong muscular contractions of about 30 seconds, and none of the reactions required the expenditure of oxygen. So these processes are called anaerobes.

aerobic metabolism

Finally, all temporary reserves of chemical energy for muscle contraction are restored by oxidative metabolism of fats, carbohydrates and proteins in the mitochondria of muscle fiber. These molecules are mobilized from its storage sites in the body, these enzymes break large molecules into smaller units which can be oxidized in a series of chemical reactions called tricarboxylic acid cycle. The final products of these reactions are carbon dioxide, water and ATP for the restoration and maintenance of energy stocks.

Seen as is aerobic and anaerobic metabolism in your body, I want to emphasize one thing, fundamental to the development of your body, it is to practice aerobic exercise because they generate energy in the form of ATP that acts directly on your muscle, besides increasing oxygenation in his body, which is another food for your muscles to develop, that is, if you do not practice any kind of aerobic activity, continue to do, you will have better results yet.

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HOW TO ARMS BULKY! PART 2

First we must know that the triceps, is greater than the biceps, from that simple beginning, we know that leaves your arm with that apparent volume effect is the size of your triceps. Let us know how your triceps anatomically:

TRICEPS: formed by, long head of the triceps lateral head of the triceps and medial head or medium. You can also find the following manner, following respectively, long portion of the triceps, vastus lateralis triceps and medial triceps wide.

I will quote a picture as an example, the volume that causes your triceps on your arm:

In the photo, Jason Huh. see drawing the triceps of the arm. A big difference to those who invest only in biceps, because that will give a real volume in your arms, your triceps are.

Triceps series, using all three heads of the triceps

Supino closed with bar 6-8 reps - 4 sets

This exercise in addition to working the triceps, offers a work in sternal groove of the pectorals (chest kernels)

French triceps sitting or French press sitting 6-8 reps - 4 sets

A tip, to lower the dumbbell avoid going much in the background, in order to avoid overloading the elbow tendons, but fully extending arms

Triceps forehead with bar 6 - 8 reps - 4 sets

Triceps rope 6 - 8 repetitions - 4 sets

Note: The training is biceps and triceps, and strength training to generate volume, use weights that they are on the edge, does not exceed 8 series and the rest time is 2 minutes. Beginners, do not use this type of training in order to prevent joint damage.

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