Chris Dickerson
In preparation for one of his legendary "Olympia" in 1982, Chris Dickerson coached the abdominals three times…per day.Total output of 22 sets or 700 reps.and each of them was extremely slow."Feel" and extremely stressful.Just do not think.that it was a banal trenirovachnom emphasis on the weak muscle.for which.mole.Dickerson "afraid".
No and no again.It was a prudent strategy aimed at winning.Here are the words of the Dickerson: "rectus abdominis, remember, stands alone.In terms of perception through the eyes of the figure, it attracts major attention.And it's long been established by psychologists.The abdomen is like a visual "center" of the body, around which the rest of the perception of muscle.Developed press emphasizes the bust, the deltas of hands and feet.If someone else did not believe me, let him hold postenky experiment.
Open the magazine in a large picture of any champion and close the press eiu piece of paper.So what? See.as at once "lost their luster remaining muscle groups? That's it!" What is an exercise for the press Dickerson regarded as the main? Lifting the legs in Vis-secret weapon here profissionalov! From the standpoint of biomechanics.Anatomy and safety and it really has no equal.Is the exercise I did in four sets of 25 repetitions each, says Chris-.Run-it must be so.First, hang on a bar vertically.From this position, slowly raise your straight legs.
The slow pace, that's what is important.Otherwise, the body begins to sway and stress "leave" from the press in the legs and back.In lifting the legs there is a "narrow" place-can bring your hands.So Chris applied two versions of safety.
At first he firmly primatyval hand to the bar gymnastic belts, while the second used the t.n."Loops".They hang in the bar, but what do you push through them to hang on your elbows and elbows just like a parachutist.In the second case is much easier to hang, however, with swaying more problems.After all, when you hold on to the crossbar usual straight grip.but still wide.in the stabilization of the body involves the entire shoulder girdle and the broadest.The following exercise: Chris falls to the floor in front of the bench puts on her leg.Partner pushes legs to the bench, and Chris begins to "drum" twist-4 sets of 25 repetitions in each.
The next step recovery generations sitting.In the initial position Chris teetering on the edge of the bench, knees slightly bent, feet "hang" above the floor.From this position, Chris slowly pulls her knees to her chest.There are only 2 sets of 50 repetitions.(Between his knees clamped 8 kg dumbbell.)
Then he began training other muscles on schedule.Chris and then heading home for dinner.a little rest and back to the gym.Total recall, in his day were listed three training scheme.At night.when most of us.soused beer in front of TV.unconcerned snoring in bed.Chris counted repetition.performing body lifts from the supine position (only had to do 200 repetitions).-Before you go to sleep.Chris said,.-I went to the floor and squeeze the last effort of a further 2 sets of lifts the body of 100 repetitions of each.It was great! Press became my downright "wooden".I barely dopolzal to bed and immediately fell into a dream.Estimate, passing Chris on the full program "loaded" the other muscle groups.Yes, even in the style of those years, with heavy emphasis on basic movements.And what advice would Chris beginners?-Press must exercise intensity and weight of this secret.Press must overcome the resistance.What is more, the better.However, this is where you may come across a "submarine" rock.The fact that the press has many high endurance.This means that the usual program of 3-4 exercises may not work for you personally, it would be trivial.Add new movement can not be-all is a measure of.Here it is necessary to increase the total number of training.For example, start the "bomb" daily press.It did not help? Then go to the press training 2-3 times a day.If necessary, be engaged at least until midnight! Here is the last piece of advice I would say is too steep.However, why not? It's not every one of us can become Mr. Olympia.MORNING
The rise in Vis 4 feet x 25
Twisting 4 x25
Lifting your knees to your chest 2 x50
DAY
The rise in Vis 4 feet x 25
Twisting 4 x25
Lifting your knees to your chest 2 x50
EVENING
The rises of the housing 2 x50
