Barbells practice increase muscle mass

Want to increase muscle mass, barbells practice is the most important, most basic exercises.

Force beauty health to coach division senior guidance suggestion beginners will barbells practice in the first step, because barbells practice action amplitude was relatively small, so must from different angles on the inclined and (holding), use different from a stimulus to the entire chest muscles.

Relatively simple safety practice method is flat barbells and triceps-act, can effectively exercise the chest, increasing the thickness. First flat on lie push stool, naturally on the ground and feet before and then adjust the body position, make the eye is located directly and triceps-act to rack the barbell.

Hold a wide, from par and triceps-act to take off from shelves barbell, slow down the barbell brachial and ground parallel, until now. So repeated practice three or four groups and each group about 12 to 15 times its European, specific depending on individual body condition. Skilled, can do after the barbells, key exercise and triceps-act under the chest muscles, operation difficulty slightly strengthened.

Dumbbell --, chest muscle width

Dumbbell exercise requires practice more than the barbell balance and the coordinated ability to control weight, its action to a larger extent, therefore can stretch muscles, practice broad mind. Usually there are two kind of training action, flat dumbbell lie push and flat dumbbell bird.

The former is flat on training each hand stool, holding dumbbell. Straight up, arms, will dumbbell, slow down palm relative brachial and ground parallel until the dumbbells, then push up so far back to start posture, so dumbbells repetitive.

The so-called dumbbell bird is flat on training stool, lift on each hand hold dumbbell, palm, open arms, relative to the sides of its body along the arc trajectory slow down dumbbell, parallel to ground until upper arm, and then return to the way so far. Two groups of sports should pay attention to in the process of pushing, ensure the vertical pushing up dumbbell, don't skewed.

To coach remind beginners had better get someone aside protection, avoid action does not coordinate damage muscles. Dumbbell practice still have an advantage, is that it can anytime, anywhere can undertake, to coach at home can also suggested ordinary practicing in front of a mirror, one side can correct action, one side can enjoy their exercise results.