7 exercises to help unimportant genetics
Can I use bodybuilding to be born again?
Let's face it – we all have genetic weaknesses are its.Even the greatest champions of bodybuilding had to fix all kinds of "flaws" of Mother Nature.and they successfully coped with this.In Arnold, for example, initially had problems with calves.But the nature of the narrow-shouldered Larry Scott has managed to become the "Mr. Olympia".In other words, bodybuilding can if not all, very much.
At gunpoint – genetic weakness
Before declaring war on its own genes.try to understand.what in the world there are no two people with the same muscle potential.We come into this world in different.And a chance to become like Schwarzenegger, each of us even less than winning a million in a lottery.In the end, everything is decided not muscle volume, and heredity.And most important here – the proportion of congenital skeletal.
Short legs.narrow shoulders.asymmetry of the left and right sides of the body – to fix it all.clear.not.how much would you not trained.But to disguise these flaws.create a kind of optical illusion of the "perfect" physique – quite doable task.
Take, for example, a bodybuilder with narrow shoulders.This must be hard to shake the delta.but the hand is "hold back" – then the chest will appear wider than."Thick" hands, on the contrary, visually "zazhmut" chest.
The second most important issue: the attachment of muscle tendons to bone.Enough displacement of the point of attachment to 0.4 mm.muscle to become stronger by 200%! In this sense, our source of power potential varies cool.and with it the prospects for recruitment of muscle mass.
The fact that radically change the shape of the muscle is not possible, though, is confirmed by electromyography (EMG).By measuring the strength of the electric field.occurs when muscle contraction.scientists determine the.what percentage of the fibers has been involved in this reduction.This method was used, in particular, to compare the effectiveness of different variants of the biceps.
It was expected that different exercises will stimulate the electrical activity of the different sections of the biceps.In fact, it turned out that all the exercises, "loaded" biceps roughly the same throughout its length.Neither of which "constituency" reducing some part of the biceps and out of the question.In other words.Scott climbs on the bench can influence the shape of the biceps is not more.than.let us say.concentrated curls.
It would seem completely hopeless, but sports psychologists in the EMG does not believe.She did not "notice" that an objective difference which occurs when a muscle contracts from the stretched position.See.flexion of hands on the bench biceps Scott starts from the extended position.but concentrated in elevations that do not.It turns out, and work on your biceps exercises should be different.Here is what about this physiologist.Professor James Tidboll: "By stretching the muscle in length.We thus force it to produce nitric oxide in the place.where the belly goes into the tendon.What is interesting.release of nitric oxide by stretching the muscles leads to the formation of its new ends of sarcomeres – segments of muscle fibers.can shrink, simply.muscle actually grows in length.I – not a bodybuilder.I'm doing the physiology of cells.but I can vouch.that all of the stretch-position exercises change the shape of the working muscles."
Here it would be appropriate to listen to practitioners of bodybuilding.But among them There is a dissenting opinion: everything is possible! In fact,."Dolby" concentrated ups to blue in the face.and your biceps will be higher.no matter what science says! However, with a narrow chest.What is the sternum? Ordinary cartilage! Well, cartilage.As we know from yoga.stretch.and how! So.Take a dumbbell in your hands.lie back on the bench and start wiring.First, with a moderate weight, then added, and then another..
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A.Purpose: To extend the biceps
Exercise: EZ-bar on the bench Scott
Theory: According to the theoretical efficiency of this unheard-of bodybuilding exercises due to the strong stretching of the biceps at the start.This tension, according to science, making long biceps.The longer the biceps, the greater its potential for growth "thick".In this sense, Larry Scott thought it was the main point of the complex movement of the biceps.to be followed by "massonabornye" exercises.
Performance: Adjust the seat height so.to the top of the mounting platform came to you just under the armpits.Slowly straighten arms with EZ-bar biceps to high tensile.Starting, in any case, do not try to "disrupt" the bar with a jerk.If you do not have enough strength, it is better to reduce the weight of the rod.Even better, call partner.that every time he helped you with no risk to the ligaments overcome initial "dead" part of the amplitude.High raise the bar does not need.The maximum voltage in the biceps developed in the middle part of the amplitude.Above the biceps force decreases.Slowly return the bar to the starting position.Do the exercise slowly stressed.
2.Purpose: To make the biceps above
Exercise: lifting weights concentrated on the biceps
Theory: The special exercise biomechanics.muscle fibers of the middle of the biceps thicken so much.that stretch the envelope of their connective tissue.It is believed that just "corset" effect of these membranes does not thicken the muscle fibers.Stretching shells absolutely means muscle growth.Stretching of connective tissue requires a hell of patience.The outcome of the exercise is entirely dependent on your will.
Execution: Sit on a horizontal bench and lean forward slightly.Take a dumbbell in your hand and lean your elbow on the inner surface of the knee.Powerful movement to pull the dumbbell chest linger for a moment at the top.as much as possible statically straining biceps and slowly return to starting position.Do not let the "swings" dumbbell.
3.Objective: To improve breast
Exercise: Dumbbell breeding on the horizontal bar
Theory: Exercise has a double effect.On the one hand, it stretches the sternum.and the other stimulates the production of nitric oxide in the field of attachment of the pectoral muscles.Have patience.and over time, this "alchemical" process will significantly increase in the size of your large chest muscles.Breast really become wider.
Implementation: Try to change the traditional neutral grip (palms facing inward) in the grip palms forward.For many it helps remove excess load from the shoulders.In the initial position holding the dumbbells over your head.elbows slightly bent, then arched movement lower them down and sideways.Stop motion.when you feel good stretch in the muscles of the chest, this top of your hand should fall slightly below the bench.For the same "trajectory" lift the dumbbells up.not letting them touch each other – leave between them a distance of several centimeters, and immediately proceed to the next repetition.
4.Purpose: To lengthen the latissimus dorsi
Exercise: Pull on the block with one hand while sitting
Theory: One-sided option helps you to better stretch the muscle at the start of work.And about the effect of such tension already know.However, the main trick in the other.When a limit to tighten the handle to his belt, lock your elbow and rotate the torso slightly to the same side.You feel a strong tension in the bottom of the latissimus.Hold it for a moment and return to starting position.
Execution: Sit on the seat in front of the lower unit.Take the handle with one hand.The other hand can put on the same hip.No breakthrough powerfully pull the handle to the side of the trunk.Feel this position and tighten powerful body in the same direction.Hold the position for a few seconds and slowly return to starting position.
5.Purpose: To make a thicker triceps
Exercise: The extension of the hands in the slope
Theory: Because of the special exercises triceps biomechanics are strongly reduced paradoxical.Due to this tension is the connecting membranes of muscle fibers.Greater weight is not needed.Anatomy does it for you.Another thing that you need patience ocean.Shut this exercise every workout triceps m.
Performance: Take a position on a horizontal bench all the way with his elbow and knee of the same name.In the other hand, take dumbbell.Pressing the elbow to the body, slowly straighten arm.At the top of an additional static strain the triceps and hold your position for a few seconds.Slowly lower the dumbbell.Do not let the "swinging" dumbbell.
6.Purpose: To give the width of the front of the quadriceps
Exercise: alternate leg extension
Theory: The Quadriceps are a band of four very distinct muscles.Tension of the quadriceps – an extremely complex and intricate biomechanical motion.where much depends on the position of the feet.the degree of bending the knee and the magnitude of the load.In connection with this extension of one leg – it's just something special exercise.which puts the emphasis on the bottom of the quadriceps and at the same time on their upper.The method has been tested in a scientific experiment.when the subjects were doing six months extension of one leg.As a result of the quadriceps selectively added mass of the top and bottom.It is worth recalling.The implementation of exercises with both feet shows an increase of mass.basically.in the middle of the thigh.
Performance: Arrange a simulator for the extension of the so-.to the edge of seat you have found just below the knee.a roller unit touched his feet just above the ankle.Grasp the handles on both sides of the seat.The other leg will go down from the seat to the floor.Powerfully working straighten the leg at the knee.At the top of an additional static quadriceps tighten and hold the position for 1-2 seconds.And only then lower the weight.At the lowest point of the amplitude do not let the weight go on a support.Keep the roller on the weight.
7.Purpose: To increase the visual volume of the calf
Exercise: Lift-to-toe in the slope
Theory: Standing Calf Raises can not give your calves this load.The fact that your "capacity" is limited to a standing force of the back muscles and shoulder girdle.If you bend it back "out of play".Yourself, check in the slope, you can increase the load on the 25-60 kg.Add to this the effect of stretching the calf and you will see that exercise has no equal.Practitioners believe that climbs should be done with one foot in turn.
Executing: "Adjust" pillow block weight so.that she had you below the waist.almost on the buttocks.First to fall to the lower limit position to the strongest stretching calves.Powerful force rise on the toes as high as possible.Scroll down to stretch calves.
M & F
