The chest muscles are one of the important components of an athletic form. To develop a shaped chest, training is needed to work out both the inside and the outside of it. From simulators to the most prominent representatives for working out this muscle group, include the Butterfly simulator, Smith simulator, Hammer simulator and Crossover.
Remember to pump your breasts no more than once a week. This way, your muscles will get enough stress and have time to fully recover before the next workout.
Exercises for the chest on simulators
it effective exerciseto isolate the pectoral muscles after basic exercises. The cables allow continuous muscle tension throughout the entire range of motion. Use it last on the day of your chest workout to push your muscles to failure.
Technique of execution: put the bench in the cable simulator. Take the handles of the lower block with the grip upside down and lie on the bench. Spread your arms slightly bent at the elbows to the sides, parallel to the floor. As you exhale, straining your pectoral muscles, bring your hands together in front of you. While inhaling, slowly return to the starting position.
The Smith machine frees the stabilizer muscles from the load and therefore allows you to load the pectorals as efficiently as possible. In this exercise, the machine will give you a trajectory and isolate your chest muscles. Also, this method of pressing will be relevant if you train without the help of a partner, reducing the risk of being crushed by the bar.
Technique of execution: set the back of the bench to the desired position (when performing an exercise on incline bench load is shifted by upper part chest). Lie on the bench and grab the bar. wide grip... As you inhale, lower the barbell to your chest, and as you exhale, powerfully squeeze it up.
This exercise simulates a bench press and, unlike the first, is performed while sitting in the simulator. In this exercise, the load is also removed from the stabilizer muscles and, depending on the design of the simulator and the trajectory of movement of the handles, the load is shifted to the upper, middle or lower chest.
Technique: adjust the seat of the simulator so that the handles are at chest level. Sit on the machine with your lower back firmly pressed against the back. Feet rest on the floor. Inhale, and as you exhale, bending your arms at the elbows, squeeze the handles up. Return slowly to the starting position.
4. Reduction of hands in the Butterfly simulator
This exercise will give your breasts more definition and good stretch, which in turn will improve blood circulation. By doing this exercise it is important not to relax the muscles when spreading the arms in the opposite direction. This will keep your breasts in constant tension, which will undoubtedly improve your results.
Technique: adjust the seat height of the exercise machine so that the handles are at chest level. Sit on the machine and rest your back against the back. Inhale, as you exhale, begin to bring the handles of the simulator in front of you. At the end point of the trajectory, squeeze and tense the pectoral muscles as much as possible while holding the peak contraction for 1-2 seconds. Return to the starting position slowly and in a controlled manner.
5. Reduction of hands on the upper block of the crossover while standing
This exercise is similar in principle to the previous one, but unlike it, in block trainer a larger number of stabilizer muscles are included in the work, due to which strength qualities are better developed, as well as overall muscle endurance.
Technique: take the handles top block and hold them in slightly bent arms at shoulder level. For more stability, place one foot in front. As you exhale, bring your hands in front of you due to tension pectoral muscles... While inhaling, return to the starting position.
The online store "ABfitness" offers to consider free weights exercise equipment as a purchase, because they will help to create a sports figure and tone the body. Starting classes, each person sets himself a plan to achieve the goal, but in order to look beautiful, it is not enough to engage in own weight, better buy yourself additional devices... We have presented strength training equipment on free weights, so you can pump yourself big musclesto look inimitable by summer. Contact the managers, they will advise you on the purchase, select free weight presses to pump those parts of the torso you want. When contacting them, tell them the smallest details so that they understand what is contraindicated and choose the best, and most importantly, useful products. In most cases, these products are a bench with a backrest that has the ability to adjust the angle of inclination and a stand for the bar, which is also adjustable. If you plan to do complex training, consider an option with functions for inflating the legs, for flexion and extension, and work on the biceps. Referring to the assortment, decide for yourself whether you need non-collapsible or collapsible models that can be hidden under a sofa, bed or wardrobe.
For what:
Effective in increasing strength and muscles:
Strengthens joints, tendons and ligaments;
Burn calories;
They add beauty and relief.
Why us.
We regularly have promotions and discounts, for example, when buying online, you can purchase goods on favorable terms;
There is a convenient online lending system;
A wide selection - only the latest technological innovations;
Thoughtful advice - experts will help;
Favorable conditions for wholesalers.
The male breast is no less relevant topic than the analogous part of the body in women. The weak half is attracted by a wide athletic chest, without excess fat, sagging.
You can put this part of the body in order both in the gym and while exercising at home.
The main thing is diligence.
The main rules for tough muscles
There are such pectoral muscles:
big - brings the hand to the body and rotates the limb;
small - located above the pectoralis major muscle, is responsible for lowering the arm to the body;
anterior dentate - provides rotational movements and abduction from the spine of the scapula, raising the arm above the head;
intercostal - help to carry out breathing movements.
Breast training has its own characteristics. First of all, such classes alternate with triceps training, but on different days. The fact is that when working out the triceps, the pectoral muscles are loaded, but to a lesser extent, due to which supercompensation of various parameters is provided.
They train twice a week. Beginners perform 2 exercises in 2 sets. When the technique is mastered, the number of approaches is increased to 4–8. To improve power indicators, 6-8 repetitions are enough, and 10-12 repetitions are enough to build muscle. Between sets, rest for 45-60 seconds.
Most effective basic exercises - For example, bench press lying on a horizontal or incline bench, push-up on the uneven bars.
Isolation exercises are contraindicated for bodybuilders with an experience of up to 2 years.
The eccentric phase (lowering, stretching the muscles, lowering the load) is performed slowly. Once every 3-4 sessions use "negatives" when only the eccentric phase remains.
Secrets of increasing pectoral muscles
Exercise in the gym
Exercises in the gym are effective thanks to special sports equipment.
Basic exercises
Bench press (position - lying)
It is about alternating the load within one lesson. For example, you can train at home by running on the spot. First run 5 minutes at a slow pace. So they warm up the muscles and prepare the body for subsequent loads. At the next stage, they run with maximum acceleration, to physical fatigue and at the limits of strength. This block lasts 2–3 minutes.
When breathing and heartbeat are restored, they run at an average pace, then again accelerate as much as possible. Recovery periods are gradually shortened. The duration of the interval run is from 15 minutes.
Burn fat in the chest area will help active games - tennis, hockey, basketball.
Effective
Making your breasts wide, attracting the attention of the opposite sex, is not so difficult. However, you need to train in a complex so that the figure looks harmonious. When overweight need a diet and drinking regimen. And the optimal complex will be developed by a personal instructor who will take into account the condition of the muscles and the body as a whole.
Slim and fit figure - the dream of many girls. Even observing all the principles and rules proper nutrition, it is impossible to achieve muscle tone and strength. In this matter, only regular training or a thoughtful set of exercises will help.
For those who do not have time to go to the gym, there is always the opportunity to work out at home. Therefore, we offer you a small, but effective complex exercises for 15-20 minutes, which will help improve the body. So let's get started.
A set of exercises for the chest
Let's start with the upper part of the body, as a beautiful neckline has not bothered anyone yet.
Hands closed exercise
To do this, you need a ball or pillow. Stand straight, feet shoulder-width apart, take the ball (pillow) in front of you at chest level, spread your elbows to the sides. Hold the ball firmly between your palms for 5-6 seconds, then relax.
You can perform such an exercise without equipment, for this, just rhythmically press your palms together.
Pushups
it classic exercise for those who want to strengthen the muscles of the chest and arms. For beginners, you can do knee push-ups.
Take the position of emphasis on straight arms. As you inhale, lower yourself down so that your arms at the elbows form an angle of 90º, as you exhale, rise to the starting position. Follow the technique of execution - the body should be aligned in a straight line, hands shoulder-width apart, fingers look forward.
Breeding hands lying
For this exercise, you will need 1-2 kg dumbbells. At home, they can be replaced with simple bottles filled with water.
Take the starting position on a rug or bed. You can also use a fitball for these purposes. Raise your arms slightly bent at the elbows up above chest level. In the same position, spread your arms out to the sides without straightening them. As you exhale, return to the starting position.
A set of exercises for the press
Now the set of exercises includes working out the press, so that the stomach is not only fit, but also firm as a rock.
Twisting
This is a classic and effective exercise known to many since school days. Take a lying position, bend your legs at the knees. The palms can be placed on the back of the head or held near the temples. As you inhale, lift your torso, as you exhale, return to the starting position.
Watch your lower back, it should be pressed to the floor, also do not press your chin against your chest - the neck and shoulder blades should form a straight line.
Reverse crunches
Starting position - lying on your back, hands behind your head, legs slightly bent at the knees and raised so that the body forms a right angle, while the buttocks do not touch the floor. On inhalation, it is necessary to raise the head, shoulders and shoulder blades with an effort of the press. On exhalation, we return to the starting position. When doing this exercise, the stomach should be pulled in.
If the exercise seems difficult, then you can try a slightly different interpretation. The starting position is the same, only it is necessary to raise the pelvis, and the head and shoulders remain in place.
Exercise to work out the oblique muscles of the press
The exercise is performed lying on your back, legs are bent at the knees, arms behind the head. Using your abdominal muscles, alternately raise your right knee and pull your left elbow towards it, and vice versa. You can also do one set on the right knee and another on the left.
A set of exercises for the buttocks
We complete the set of exercises and hips. Through daily, even short workouts, endurance will increase significantly.
Classic squats
Anyone who dreams of an elastic "nut" must have heard of. But unfortunately, not everyone knows correct technique their implementation. So, stand up straight, feet shoulder-width apart, and begin to sit down as if on the chair behind you (by the way, for the first time you can really use it). At the same time, watch your knees, they should not go beyond the socks. It is necessary that bent legs formed a right angle and the thighs were parallel to the floor. Therefore, first do the exercise in front of a mirror. You may not be able to sit deep at first, so just watch your knees.
You can also use a weight - a pancake, dumbbells or kettlebell.
Raising the pelvis
Lie on the mat, bend your legs at the knees, place your arms along your torso. While inhaling, raise your pelvis as much as possible and hold your buttocks at the top point for a few seconds. In this case, again, follow the technique: the body and legs should form a straight line, not an arc.
To increase the effectiveness of the exercise, at the time of raising the pelvis, you can alternately straighten your legs.
Lunges
Starting position - stand up straight, feet shoulder-width apart. You are required to do the following: take a step right foot, bending it at the knee to form a right angle, at this time the knee of the left leg should touch the floor. Then return to the starting position and repeat this, but already stepping with your left foot. Check your stride length in front of the mirror.
For a change, you can do Bulgarian lunges. To do this, turn one leg back and place it on a low stool or bench. You need to step with the other foot. This will be the starting position. Then, as you exhale, bend your front leg at the knee so that the thigh becomes parallel to the floor, after which, while inhaling, return to the starting position. Repeat the exercise on the right and left legs.
Again, you can use weights - dumbbells weighing 3-5 kg.
You can complete this entire set of exercises. It will strengthen the muscles of the chest, abs and buttocks.
If you are a beginner, then do not rush to perform all the exercises several dozen times. For a start, 2 sets of 10-15 repetitions of each exercise will be enough. After a few sessions, you can increase the load.
Finally, I would like to remind you that before starting classes you need to warm up your muscles, so do not neglect the warm-up. And you need to complete the workout with stretching, this will relieve tension from the muscles.
Going to the gym is always fraught with excitement, especially if this event is planned for the first time. Huge iron aggregates seem so complex that studying them and starting to study is a question that is subconsciously postponed until later. Explore the name of the simulators in gym with pictures is the first step to overcome all fears and feel prepared.
Everything sport halls can be conditionally divided into zones corresponding to the types of load:
- cardio(the main goal is to lose weight and awaken the body's reserves of endurance)
- power (simulators help build muscle, tone, and gain mass).
In order for women and men who first crossed the threshold of the gym to gain self-confidence and make a minimum of mistakes, it is worth taking a mini-tour of the inventory. It is conventionally divided into several categories:
- simulators - this includes all devices that purposefully affect certain muscle groups, it also means work with weights;
- fitness equipment - hoops, sets of dumbbells of different weights, balls, steppers and other female assistants in pursuit of harmony;
- power sports equipment - barbells, bars and pancakes.
The main types of simulators
Each gym that is popular with visitors has several types of exercise equipment. This helps to get the most out of one "simulator" and not look for other options that enhance the effect.
Simulators are divided into the following types:
- cardiovascular equipment (orbit tracks, treadmills and other units that increase endurance);
- lever - free weights are provided in their design, which can be adjusted at your discretion (or using the advice of an experienced instructor);
- block - built-in weight, there is a movable pin that helps to adjust it;
- simulators in which the main driving force is the weight of the athlete;
- power frames (the second name - "nominal", as a rule, have their own name).
Exercise bike 
It has a positive effect on strengthening the cardiovascular system, is indispensable for the legs, forms attractive reliefs of the calves and thighs, and strengthens the gluteal muscles. Modern models equipped with a display that shows the pace, speed, various individual indicators.
Treadmill
An effective way to reset overweight, speed up metabolism. Excess calories are burned faster, the degree of load depends on the angle of the torso. The athlete independently regulates the speed of movement. One of the simplest simulators, every woman intuitively understands how to use them.
Elliptical Trainers
This type of equipment in the gym can be classified as universal, they perform two types of exercises - for the stepper and the treadmill. Strengthens ligaments and muscles. During classes, they are simultaneously involved muscle fibers legs, buttocks. Stress on knee-joint is minimal, the presence of handles allows you to pump up your arms, form beautiful shoulders and strengthen the pectoral muscles. Can be equipped with a display.
Stepper
An effective trainer for the buttocks and leg muscles. The athlete chooses the pace independently. Depending on the model, you can adjust the load for each pedal separately; in other cases, the pedals are connected into one system. The name of the simulators in the gym, the video demonstration of which is located below, will help at first glance at the new unit to determine its type.
Rowing machine
Lets you quickly form a beautiful shoulder girdle and hands, regular classes have a positive effect on the respiratory system. During the exercise, the legs are involved, the minimum load on the ankle allows you to increase the intensity of the exercise. Good simulator for the press and maintaining the tone of the pectoral muscles.
Thrust
A female trainer, the purpose of which is a well-developed biceps. Perfect option for girls who prefer to train long and hard. Simulators belong to the category of complex, so called, reflecting the essence of the exercise. The package contains several sets of weighting materials to adjust the load.
Extension bench
The main areas that are being worked out are the back and legs. The photo shows a female version of the simulator, which is not difficult to use. Various modifications of exercises can be made on it, having previously coordinated the load with the trainer. A woman can start with a more gentle program, gradually increasing the load.
Climber
An interesting and new model of simulators, the main purpose of which is to train all muscles (abs, arms, legs). The lesson resembles an imitation of rock climbing, not suitable for beginners. The beginning of classes on the climber (in English CLIMBER) requires athletes to endurance and remarkable physical fitness.
Rider
A sports device shaped like a scissor. Designed to strengthen muscle tone and weight loss. Ideal for women. The "rider" works out all muscle groups, works the press, shoulder girdle, legs and arms. The simulator is equipped with a display with which it is easy to track your pace, calories burned, the number of repetitions per minute is displayed.
Roman chair
This name of simulators in the gym combines several types of devices, the main function of which is to fix the legs when pumping the press. The athlete takes a sitting position, the load on the joints is reduced. The rectus abdominis muscle and oblique muscles are well worked out. There is such a simulator in every gym, it can be used by men and women, regardless of the level of physical fitness.
Butterfly simulator
The main purpose is to train the pectoral muscles. High-back bench (backrest) and two moving parts for right and left hand. Smooth convergence and spreading of arms to the sides in just a few months of regular training can form a beautiful high chest, working with muscles that are difficult to get to. The simulators are of various modifications, but the working mechanism is identical for all models.
Leg Strength Equipment - Slim & Sleek
The muscle corset is supported by the tone of different muscle groups, in particular those located in lower limbs... The depth of their occurrence is large enough, therefore, they are recommended for study large scales and the average number of repetitions.
Gackenschmidt simulator
During classes, the gluteal, semitendinosus muscles, quadriceps are involved, the effect on the calf is mediocre.
Platform simulator
Used to work out all leg muscles. Preferred for those with back problems. When performing exercises of varying intensity, this part of the body is not involved.
Seated Knee Extension
The main feature of the simulator is to relieve the knees, which helps to protect the joint from overloading.
Cbending legs in the knees lying
A similar effect on the muscles of the legs, only the position of the athlete changes.