Hello! Today there will be an article on sports theme. The notorious V-shape incredibly attracts the attention of the fair sex! Not surprisingly, bodybuilders are looking for ways to make their shoulders wider and waist narrower. True, nature has not endowed everyone with such "gifts", but this is not a reason to give up.
How to make shoulders wider
In order to make your silhouette in the shoulder girdle incredibly wide, there are two ways:
- Pump up the deltoid muscles to the maximum possible size.
- Expand the backbone of the shoulders and chest.
How to pump up deltas
So, let's start in order. How to pump up deltas (shoulders), we examined in great detail in the article. Read it, it's full of useful information.
Now I'll give you a few more interesting tips. First, it must be noted that delta- a relatively small muscle, and besides, it receives a considerable load when doing chest presses and pulls on the back, so if you just increase the weights, you risk not only not growing your shoulders, but also seriously overtraining them, or, not God forbid, hurt.
Let's not forget that shoulder- this is the most mobile joint in our body, and you need to be very careful with it.
Here, as nowhere else, when choosing a set of exercises, it is necessary to rely on the MUSCLE FEELING, i.e. so you can feel the work deltoid muscles at every point in the exercise. By the way, I wrote about muscle feeling. Refresh your memory.
The deltas should be in tension at each point of movement in the exercises. They should not "turn off" at the bottom or top of the movement. At the top point, I advise you to linger for 1-2 seconds to give deltas additional load. Work with relatively light weight and try to call.
The main mistake is that beginners focus on the work of the middle and anterior bundles of the deltoid muscles, and completely ignore the rear ones. rear deltas also give excellent shoulder volume, so don't make that mistake.
Now let's deal with the second point. Expanding the backbone of the shoulders is not so difficult if you are not yet 23-24 years old, because. further bone growth practically stops and expansion can become almost impossible.
Most better exercise to expand your shoulders is pull-ups Very wide grip V in large numbers approaches.
Expanding the backbone of the shoulders is a fairly expedient exercise, because. if you give up the sport and lose the “meat” that you have built up, then your frame (skeleton) will still remain wide.
Even if you are over 24 years old, you still need to do pull-ups, because. the effect will still be, although perhaps not as serious as before this age.
How to expand the chest
To expand chest you need to do the following exercises:
- "Breathing" squats.
- Pullover.
The specifics are as follows. Breathing squats are done with a lighter weight that you can do 20-25 reps with, and they are done on a full breath. This allows you to hyperventilate your lungs well during hard work, thereby expanding the sternum.
Breathing squats are almost exactly the same as regular squats, except that at the end of each rep (at the top) you take a set number of deep breaths and exhales, after which you take a slow breath as you move to the bottom and exhale slowly on the way up.
Every 5-10 repetitions, take not one, but 3-5 deep breaths, after which you continue to perform the exercise.
Let's take a closer look at this:
1-10 repetition- 3 exhalations-inhalations at the top point, before each repetition.
11-20 repetition- 4 exhalations-inspirations at the top point, before each repetition.
20-25 repetition- 5 breaths at the top point, before each repetition.
After you have completed the squat set, immediately (!) switch to the pullover set. This will further stretch your chest.
How is a pullover made?
The technique for performing the exercise is quite simple.
- We select a dumbbell by weight, which you will be able to lift 10-15 times.
- We sit across horizontal bench and put the dumbbell on your knee.
- Then we go down so that your shoulder blades lie on the bench, and the pelvis is in weight, the legs rest at an angle of 90 degrees on the floor. You are in a horizontal position, leaning on the bench with two shoulder blades.
- Now we take a dumbbell so that your two thumbs clasp the neck, and two palms rest against one of the edges of the dumbbell.
- We raise our arms vertically upwards, slightly bending the elbow joints.
- We lower the dumbbell behind the head, and lower the pelvis down and create the maximum stretching of the chest.
- Now we return to initial position. The dumbbell is vertically at the top, and the pelvis again “hangs” parallel to the floor.
As you can see, nothing complicated. Those. you do: Breathing squat set + pullover… Rest 1-1.5 minutes… Breathing squat set + pullover…
Do 2-3 of these pairs (supersets) at the end of the workout, this will be enough.
Such expanding training is applied in series of several cycles with a break between them - one month. The duration of the cycles increases:
- 1 cycle: 4-5 weeks;
- 2 cycle: 5-6 weeks;
- 3 cycle: 6-8 weeks;
You will notice the effect of expanding the shoulder girdle after the second cycle. "Breathing" squats, preferably, perform after training the legs.
I hope that I was able to explain in sufficient detail to you how to make the shoulders wider.
P.S. Subscribe to blog updates. It will only get worse from there.
With respect and best wishes, !
Aksinya Popova
Breast augmentation is a task that is often set by both men and women. elaboration pectoral muscles literally transforms the figure: the shoulders become more deployed, the relief of the torso is beautiful and clearly defined.
The developed muscles in this area help the girl to visually enlarge the breasts and improve its shape due to greater fit. If along with muscle mass the chest is developed and its working volume increases, another important goal is achieved: the body becomes more resilient, strong and mobile, and the lung capacity increases. The larger the lung capacity, the easier it is to literally breathe: asthmatics, allergy sufferers and smokers will surely appreciate this benefit.
There are sports that allow you to noticeably increase and beautifully shape the muscles of the chest, as well as separate sets of exercises aimed at expanding the chest and increasing the volume of the lungs.
For several months active classes an expansion of 2-4 cm can be achieved: for an adult, this is considered a good result, since the skeleton develops most intensively before the end of adolescence.
How to visually increase the size of the chest?
To answer the question “how to increase the chest, doing at home?”, we must first understand what goals we are pursuing. If we are talking only about a visual increase in muscles, to achieve good results everyone (including a fragile girl and a thin teenager) will benefit from regular training, consisting of a series of simple exercises.
Remember that it will not be possible to effectively develop this part of the body, exercising until the muscles completely fail: their strength and endurance will increase, but the growth rate from overload, paradoxically, may slow down.
Therefore, train in a comfortable mode, without forcing events: perform the prescribed number of repetitions and approaches, but do not bring yourself to complete exhaustion. And it’s worth starting with push-ups - the simplest and most affordable exercise that does not require special equipment and training.
The training program should include not only classic push-ups, but also other options for the exercise:
- push-ups with arms spread as wide as possible (as far as possible) - with this setting of the hands, the load on the middle and lower sections of the chest increases;
- deep push-ups with the torso touching the floor;
- push-ups with hands brought together as close as possible, when the hands almost touch each other, and the maximum load falls on the forearms and shoulders.
To begin, push up in three sets of 30 times, alternating different types push-ups. If such a load is too easy for you, load your shoulders - so that 30 repetitions in the approach are performed with effort and tangible tension.
Many trainers, telling how to increase the chest, advise not to ignore pull-ups. Pull-ups with a wide grip give a good effect: it is desirable to pull up at least 10-12 times in one workout. Due to constant (preferably daily) training with a gradual increase in the number of pull-ups, as a rule, it is possible to increase the chest even for an unsportsmanlike girl.
If you have dumbbells, be sure to use them in your workouts.
Do you know how to quickly increase the chest of a teenager?
Just do the exercise "wiring with dumbbells", simple as two and two, and extremely effective. To do this, you need a narrow bench: lie down on it and, hanging your arms with dumbbells at your sides, begin to reduce and spread them at a calm pace, smoothly and without jerks.
Select the weight of the dumbbells in such a way that in one approach you can’t do more than 15-20 repetitions. For one workout, you need to perform 2-4 sets.
A universal exercise for the development and expansion of the chest is a pullover (pull over - the so-called "pull back"). During its execution, if everything is done correctly, the muscles of the diaphragm and abdomen are well worked out, latissimus dorsi back, pectoral and intercostal muscles, as well as anterior serratus muscles, which are located on the sides of the body.
Before starting weight training, learn to feel the work of the body: stand straight and stretch your arms in front of you, gently lift them vertically up, and then lower them just as smoothly.
Feel the tension?
Remember this feeling and move on to weight training. Pullover can be performed with dumbbells or with a barbell. Big weight is not required here, since stretching is important for the proper functioning of the body, not loading. You need to lie on a bench or fitball, pick up a not too heavy projectile and smoothly stretch your arms back from the position "perpendicular to the torso", and then just as smoothly return them to their original position, without twisting the wrists and moving as measuredly as possible.
How to increase the working volume of the chest?
Breathing power and lung capacity can be developed even in adulthood through special training, which must be systematic for maximum effect.
It will also help to engage in sports that involve serious aerobic exercise, in particular:
- skating;
- skiing;
- yoga;
- swimming;
- running and walking;
- rowing;
- Biking.
The loads characteristic of the above sports not only increase the volume of the lungs, but also help to strengthen of cardio-vascular system. While swimming, athletes also train to breathe rhythmically and hold their breath correctly, which has a beneficial effect on lung function and keeps the muscles of the torso in good shape.
Good, very effective isolated exercise to increase chest lung volume at home - breathing with resistance. To do this, it is necessary to inhale air as usual, through the nose, and exhale through a tightly closed mouth, leaving a small gap (so that the air comes out with noticeable resistance). Repeat this procedure as often as possible so that the lungs get used to holding air and gradually increase in volume.
Despite the fact that most men lead a sedentary lifestyle and do not attend Gym, most of them want their muscles to stand out and their chest to be strong and firm. The modern lifestyle, where there is very little time for ourselves, dictates its own conditions to us, as a result of which visiting the gym is not always possible. However, you should not despair, because to keep yourself in good physical shape, you can and should work out at home. How to increase and what exercises need to be done for this?
First of all, you should familiarize yourself with some rules for performing exercises for the chest, under which you will be able to strengthen them as much as possible in the shortest possible time:
Rule 1. You should develop a schedule of classes and keep a diary of self-control. The main thing to remember is that systematic training is the key to your success.
Rule 2. The wider the grip in front of you, the more involved external muscles chest
Rule 3. The higher the arms are raised above the head, the more the upper chest is involved.
Rule 4. Watch your breaths. Remember, inhale - when relaxing, exhale - when performing the power part of the exercise.
Rule 5. Let the muscles rest. At the beginning of training, it is best to do it every other day.
Now we should briefly talk about the physical structure of the human pectoral muscles, since without knowledge of the theoretical part it will be difficult for a person to understand how to enlarge the chest and what exercises to use for this. The pectoral muscle is one of the widest in the human body, so various exercises should be used to strengthen and develop it. As a rule, in an ordinary person, the internal ones are poorly developed, as a result of which a small dip forms in the middle of the chest. This is due to the fact that, objectively, the external muscles of the chest are trained automatically, since they are involved in performing various physical work. That is why for proportional addition, all the muscles of the chest should be trained.
- in the usual way. Hands are placed slightly wider than shoulder level, legs are closed, breathing is even. It is carried out in the following way: smoothly lowering the body down, after which we sharply squeeze our hands and straighten up. It is advisable to perform 18-20 times in a row for 3 sets.
- To increase the chest, you can use push-ups, in which the legs are above the level of the head. Performing this exercise with high quality, you can quickly pump up both the internal and external pectoral muscles.
- Deep push-ups from chairs with stretching. In order for the muscles to grow, it is necessary to perform stretching exercises. We lie down in the starting position, resting our arms and legs on the chairs, after which we perform push-ups for 15 times, bending deeply with the whole body down.
Performing this simple set of exercises for 3 months, you will immediately feel significant changes in your body. At first, the muscles will become elastic and strong, after which their gradual growth will begin. Thus, everyone who has become familiar with the basic rules for performing exercises will be able to answer the question of how to enlarge the chest at home.
In conclusion, a few words should be said about proper nutrition, which is very important when pumping muscles. Try to arrange your diet in such a way that your menu contains a large amount of protein foods, as well as fruits and berries. In addition, you should also eat cereals, as carbohydrates will have a positive effect on your body.
Knowing the cage, every man will be able to tighten his muscles and improve physical form body. The most important thing is to observe the systematic training and systematically move towards the goal.
Good afternoon, honest people, take your faces out of your beards, tea, we don’t have a memorial service, but quite the opposite! This Friday, oddly enough, we will pay attention to the male audience of the project, because the ladies we have are all beautiful, and we will pull up our brother :). The topic of the note is how to expand the chest. And this is exactly what you will learn from it, or rather, we will consider the anatomy respiratory system, we will find out how to breathe correctly during strength exercises and, of course, we will analyze a specific training program aimed at volumetric breast augmentation.
So, guys, drive all yours to the next 10 minutes, because there is a serious male conversation.
How to expand the chest? FAQ questions and answers
If you follow the news of the project and the release of fresh articles, then you are aware that we have just completed a women's series of narrow notes aimed at body shaping. It may seem to the male part of the audience that we are somehow depriving the stronger sex of attention, maybe this is so, but the lack of initiative on your part is to blame. The ladies simply bombarded their mail and comments with questions that worried them and got what they wanted - a series of materials with specific training programs for correcting problem areas.
With regard to our brother, one gets the impression that they (we) are all tip-top, and if something globally worries, it’s either a set of muscle mass, or an “animal question”, i.e. how to remove it. Well, if so, then we don’t particularly bother ourselves with articles on men’s topics. If things go on like this, then we will completely become a feminist project with a name like ABC Fitness or Phytolyazhka :). Well, let's not talk about sad things, but we will touch on, I'm sure, relevant for many novice athletes (especially ectomorphs) a topic called how to expand the chest?
Do you know that not only the buttocks are flat, but also the chest? And if the “meat” on the buttocks can be built up, then things are somewhat more complicated with the chest. And the most important thing when translating a plane into a volume is time, in the sense of starting on time. Often this time is missed and a young man, having stepped over a certain young age and entered a mature one, remains with an undeveloped and sunken sternum. All subsequent attempts to "inflate" the chest bring extremely insignificant results. So if you are new (recently joined the gym) age up to 25 (better 20 ) years and in this moment your priority relief press or big biceps, then stop toiling garbage :) and engage in the development of the volume / depth of the chest. The cube press and other Wishlist can wait quietly, but the chest - no.
Well, have you quit already? Then we turn to the theoretical and practical side of the issue. Go!
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
The human respiratory system: questions of anatomy
The respiratory system provides the cells of the body with oxygen, removing carbon dioxide and waste products that accumulate in the human body over time. DS helps the body in the exchange of gases between air and blood, between blood and billions of cells. In addition to air distribution and gas exchange, the breathing filter system warms and humidifies the air we breathe.
It is customary to allocate 3 the main parts / components of the DS:
- Airways. Includes - nose, mouth, pharynx, larynx, trachea, bronchi and bronchioles. They carry air between the lungs and into the environment (outside the body);
- Lungs. They act as functional nodes of the respiratory system, by passing oxygen into the body and removing carbon dioxide from the body;
- Breathing muscles (including diaphragm and intercostal muscles)- work together to act as a pump, pushing air in/out of the lungs during breathing.
In the key of the note, we are most interested in the muscles of respiration, so we will pay more attention to them.
The main respiratory muscle in the human body is the diaphragm - a thin layer skeletal muscle, which forms the "floor" in the chest. When the diaphragm contracts/contracts, it moves (a few centimeters) down into the abdominal cavity, expanding the space inside the chest cavity and pumping / blowing air into the lungs. In the process of relaxation of the diaphragm (exhalation), the volume of the chest decreases, the lungs are compressed, the pressure in them increases (becomes above atmospheric), and the air rushes out through the airways.
Visually, it all looks like this.
Between the ribs are many small intercostal muscles that help the diaphragm with the expansion and contraction of the lungs. These muscles are divided into 2 groups:
- internal intercostal muscles (expiratory muscles) - a deep set of muscles that is involved in the act of forced exhalation;
- external intercostal muscles (inspiratory muscles) - deep muscles breasts that lift the ribs and expand the ribcage.
What is the process of respiration?
When you take a deep breath, the diaphragm contracts and moves down. This action opens up more space in the chest cavity, allowing the lungs to expand. Air travels down the trachea and down into the bronchi, entering air sacs called alveoli.
The oxygen then passes through nearby capillaries to the alveoli, where hemoglobin, a red blood cell protein, moves it into the blood. The oxygenated blood is carried through the pulmonary vein on the left side of the heart and then pumped to the rest of the body's tissues. As soon as this happens, the movement of carbon dioxide through the capillaries into the alveoli begins with a “journey” with right side heart through the pulmonary artery.
As for exhalation, in its process the diaphragm relaxes and moves up into the chest cavity. The intercostal muscles inside the ribs relax, which also causes the chest cavity to “shrink”. During exercise (for example,), the abdominal muscles contract more often, pushing the diaphragm against the lungs more often. When this happens, carbon dioxide is pushed out faster, increasing the frequency of your breaths.
How can an athlete breathe during strength training?
Technique number 1.
Correct/timely delivery of oxygen to the “starving” muscles from the Volga region during the performance of heavy basic exercises, allows you to increase the performance of the athlete and increase the duration of the workout.
When switching to any serious weights (e.g. deadlift) often the athlete gets short of breath, and because of this, he finishes the exercise ahead of time. The result of this situation is a reduction in the training volume of the load and underloading of the target muscle groups.
Therefore, it is advisable, as you move to heavier weights, to use the Valsalva breathing technique (Valsalva maneuver, VM). This is the process of maximum inhalation with pressure retention. The most illustrative example of such a “maneuver” is the process of sitting in the bathroom and helping (by inhalation, tension and pushing) to your intestines in removing the products of your own life.
This breathing technique adds stability to the spine and increases the “drive” from the legs to the arms and then to the bar.
As a result of deep inhalation and air retention, intra-abdominal pressure increases, which ultimately creates a more “stable frame” and avoids injury. Another benefit of the Valsalva breathing technique is the increased blood pressure, which theoretically can improve the delivery of nutrients to cells.
Note:
If the athlete has pressure problems (for example, hypertensive), it is better for him not to use the technique of maximum inspiration with holding pressure. Also, such an athlete should not perform more than 1-2 heavy basic exercises from the “golden three”. People who do not suffer from pressure surges can use the VM technique and the number of exercises from 2 to 3 for training (but not more 1 once a week).
There is one subtlety in the Valsalva breathing technique, or rather, by-effect- prolonged breath holding during the exercise can lead to loss of consciousness. Therefore, the rule of thumb in VM work is to hold your breath only until you are past the dead center of the deadlift/press/squat, then exhale.
Technique number 2.
The above breathing technique can be used by an athlete of an average level of fitness, but for a beginner, the exhalation scheme code-named “teapot” will be optimal :). It consists in the fact that in the process of performing an exercise (for example,), the athlete takes a breath of medium depth and then slowly and through pursed lips (lips with a tube) exhales in the most difficult phase (force / projectile ejection). This exhalation is similar to steam coming out of a hot kettle, and it allows you to use some of the stabilizing properties of inhalation without creating a large burst of pressure.
Proper breathing as one of the “tools” for expanding the chest and gaining muscle mass
Above we have considered 2 different breathing techniques. Which one is better to use for gaining muscle mass, and can breathing really affect muscle volume?
Scientists and sports medicine specialists have found (data MUSCLE & FITNESS no. 7-8 2005 ) , What correct breathing during the performance of strength exercises helps to grow mass. Rhythmic breathing is one of the main conditions for anabolism. Its locking leads to a weakening of blood flow in the working muscle. In addition, when breathing (locking the breath) the athlete's body is deprived of oxygen - an important agent muscle growth. The more oxygen in the blood, the better conditions for muscle growth.
Therefore, breathing strategies in training can be as follows:
- rhythmic (classic-bodybuilding)- when working with basic exercises (conditionally basic, for example, army chest press, breeding / dumbbell press);
- breathing according to the Valsalva technique - when working with heavy basic exercises (bench press, deadlift, squats).
According to sports medicine specialists, the correct rhythmic breathing pattern, using the example of an army bench press from the chest, consists of 6 steps and looks like this:
- remove the bar from the racks;
- holding it on straight arms, inhale deeper than usual;
- hold your breath and lower the bar to your chest (up to a light touch);
- squeeze the bar up, still holding your breath;
- when you pass the heaviest point of the ascent, exhale.
- when the bar is in the PI, inhale again.
Use different breathing techniques depending on the upcoming workout and the exercises used in them.
Actually, we have laid down some construction and “breathing” theories, now we will deal with the issues of transferring the chest from plane to space.
How to expand the chest: the practical side of the issue
If you take a quick look at your gym, you will draw the following conclusions on the goals of the trainees, namely: young ladies want to build up and become smaller, guys need to increase or lengthen everything :). And because pectoral is one of the largest muscle groups, then its volume increase will make a significant contribution to improving the composition of a person.
Under the expression "expand chest" (in the context of this note) we will understand the following:
- increase in breast width (horizontal linear dimension);
- adding depth (increase vertical size);
- adding volume (increase in girth);
- increase in muscle mass.
All this is achieved through a special training program aimed at “pulling out” the chest by influencing the anatomical features (including) the pectoral ones. What they are, we will find out later in the text.
“Tools” for chest expansion
First things first, we take a crowbar and an expander and…
To expand the chest, the athlete must work hard on 3 component:
- bones;
- muscles;
- connective tissue.
Let’s go through each “tool” individually and start with…
I. Expansion of the skeleton
Did you know that bone completely remodels itself every three months? This means that if time is not lost (the athlete is young, before 25 years, and he still has growth zones open), then you can “build up” your bones, i.e. conditionally from 15 see wrist make 17,5-18 . Bones respond to weight, i.e. their density increases as the weight used by the athlete increases. Thus, the training strategy for a beginner who decides to “bone” increase should be to gradually transition to basic movements, strengthening the ligaments / tendons and increasing the weight of the burden, and not swinging the press on the bench and lifting the dumbbell to the biceps.
To give your skeletal system a boost, use the following tricks/exercises:
No. 1. Holding your breath
Do the following exercise for a long time ( 3 month) every morning:
- clasp your hands in front of your waist and take the deepest possible breath;
- hold your breath, while raising your clasped hands up to a position in front of you;
- holding your breath, try to move your arms to the sides, overcoming the resistance of clasped hands;
- stay in this “extended” position for as long as you can;
- repeat 15 once.
No. 2. Breathing squats
The exercise is as follows: classic squats are performed with a barbell on the shoulders according to the following scheme:
- before the sit-ups are done 3 big breaths;
- after the 3rd breath, the breath is held and a squat is performed with a barbell to the parallel with a quick “exit to the top”;
- after straightening, a strong exhalation is performed;
- the scheme is repeated;
- Total 3 approach 15-20 repetitions.
II. Connective tissue work
Here we / you will be helped by pullovers with a dumbbell / barbell lying across the bench. This great exercise to strengthen and stretch the pectoral connective tissue.
III. Work on all 3 sections of the pectoral muscles
The total development of the pectorals will give the necessary increase in “meat” over their entire area, i.e. will allow you to gain the necessary muscle mass. This will save you from "skinny" breasts. The main exercises are - push-ups on the uneven bars, bench press (different angles) and army press from the chest.
It was all about 3 th components, acting on which, the athlete will be able to “expand”. Now let's talk about...
How to expand the chest: technical points of training
There are the following 2 The “technical key” to apply in breast enlargement training is:
No. 1. Full range of motion
In the plane of the muscle mass of the pectoral muscles, one can distinguish the outer (O-outer) and inner (I-inner) parts. you coach outer part pecs when using full range at the bottom of the movement - only a full stretch contributes to the maximum development of the width of the chest. In other words, if you want to increase the width of your chest, you must work the outer part of the chest, allowing the bar to go down as much as possible. (up to touching the chest). Work with inside chest (near the middle of the chest) increases its thickness.
A feature of chest width training is the use of dumbbells instead of barbells in the presses. It is these shells that allow you to bring the shoulder blades together more and stretch the pectorals at the bottom of the trajectory.
Conclusion: in chest width training, it is better to take less weight, but work at full amplitude.
No. 2. Antagonist muscle training
Antagonist muscles are those muscles that act against each other and have opposite effects on the joint. Biceps and triceps are antagonists m / a, the first flexes elbow joint, the second - straightens the arm. If an athlete trains only the chest muscles without their antagonists, then this will affect the posture. (in particular, the delivery of the shoulders forward and hunching) and a decrease in the width of the chest. As a result, such a tandem - a combination of large pectorals on a narrow chest, can lead to an unpleasant aesthetic embarrassment.
The antagonists of the chest muscles are upper muscles backs, among which the most important are the latissimus, trapezoid, rhomboid, large / small round, supraspinatus and infraspinatus. So, when the pectoralis major pulls your shoulders forward, your upper back muscles (including rear deltoids) pull your shoulders back.
Conclusion: You should pay equal attention to both chest and upper back training, for this is the key to keeping the shoulders in a neutral position and getting a wider chest.
It’s like we’ve finished with the theory (yes, really :)) and now let’s get down to specific practice, namely ...
How to expand the chest? Training program
Well, for dessert, we have one highlight of the program :), a special PT, which is designed to transfer your chest from a plane measurement into space (volume).
Gym workout options:
- quantity per week 2 ;
- intensity - moderate / normal;
- superset / triset - involves performing exercises one after another with a train without rest;
- rest time m / y approaches - 40-45 seconds;
- the number of approaches / repetitions - given;
- stretching the pectoral muscles after each set of exercises.
The program itself and the atlas of exercises represent the following picture.
Follow the indicated schemes for at least 2,5 months and you will have to run to the women's bra store, because from size zero the chest will become a solid two :).
With the main part finished, let's move on to ...
Afterword
With this note on how to expand the chest, we have completely completed the cycle of narrow corrective articles. I am sure that everyone who responsibly approaches the process will receive more than satisfactory results, and in the limit there will be fewer flat-chested men and bottomless women in the world.
That's all, we are waiting for a new cycle of materials. I'm sure he'll make you very happy, see you soon!
PS: If you have something to say about the article and the cycle as a whole, you are welcome in the comments.
With respect and gratitude, Dmitry Protasov.
Broad male shoulders are always in fashion. However, the broad shoulders looked ridiculous against the backdrop of a narrow chest. That is why every athlete sooner or later thinks about the possibility of expanding the backbone of the shoulders and chest. Is it possible to expand shoulder girdle and make it more massive? If yes, how to do it?
There are two opposing points of view on this matter. Some believe that it is possible to expand the backbone of the shoulders and chest. Others say it's impossible. Who is right? As you know, the truth is always somewhere in the middle. Let's go in order.
First you need to understand the anatomy of the chest. At the back of the torso, our ribs connect to the spine. In front, with the help of cartilage, the ribs are attached to the sternum. So, many believe that in order to expand the chest, you need to "stretch" this cartilage. There have been many experiments that have proven that stretching and deep inhalation and exhalation cannot affect the cartilage structure. thoracic, because even if it were possible to stretch the cartilaginous bridges of the ribs, this would inevitably lead to a change in their functional-anatomical connection with the spine. In other words, if the angle of attachment of the ribs to the spine changes, then the entire motor function will be impaired.
However, there are a lot of good reviews about the effectiveness of chest expansion training. How can this be, if most of the experiments prove the ineffectiveness of such training? There are two main reasons for this:
1. Positive effect from "expanding training" most often occurs as a result of hypertrophy of the muscles of the torso, which gives the impression of a more wide shoulders and chest. This is true for men over 25.
2. The positive effect of bone growth in length is present, but only for people under the age of 20-25 years. Moreover, up to 20 years, the chances of expanding the chest and the backbone of the shoulders are much higher.
Just like other body tissues, our bones change throughout a person's life. Bone growth is regulated by biologically active substances, such as, for example, growth hormone which is secreted by the pituitary gland. The greater the load on the bones, the more actively they grow. and update processes. Thus, the inert substance becomes much stronger. That is, physical exercise accelerate the growth of bones of the skeleton.
In humans, the chest is expanded laterally, due to upright posture, while it is compressed laterally in mammals. Moreover, when you were born, your chest was closer in shape to the shape of four-legged animals (flattened on the sides), but gradually, as you grow older, it expanded, because this shape is more convenient for us. This is a very important point, which explains why chest expansion training is effective for some, but not for others. It’s just that such training is effective for young people (up to 20-25 years old), while the shape of the chest changes (adapts for upright walking) and is completely useless if you are older than this age range.
The growth of bones in thickness occurs due to the division of cells of the inner surface of the periosteum. This leads to the formation of new layers of cells and intercellular substance between them on the surface of the bone. The bone is getting THICKER! This process directly depends on strength training. It is worth noting that VAll enforcers have bones much thicker than ordinary people who do not regularly perform strength exercises with big weights.
The growth of bones in length is due to the division of cells of the cartilage tissue that covers the ends of the bones. But, as mentioned above, this process is possible only while the shape of the chest is changing. And this happens only in childhood and adolescence. Then STOP! During childhood and adolescence, the so-called epiphyseal cartilage (“growth plate” between the body of the bone and its head) is preserved at the end of the bones, in which cells multiply (under the influence of growth hormone), laying cartilaginous substance and eventually ossifying. The bone grows in length! The chest is expanding!
In short, as a person grows older, the percentage of inorganic substances in the bone tissue increases and the growing bones become more and more hard.
From 1 to 7 years, bone growth accelerates in length due to the epiphyseal cartilages located between the body of the bone and its head, and in thickness due to the thickening of the bone substance from the periosteum.
After 11 years, again the bones of the skeleton begin to grow rapidly and acquire their final shape. When growth ends - and this happens by about 20-25 years old - cartilage is completely replaced by bone tissue (growth zones are closed). Bone growth in thickness occurs by imposing new masses of bone substance from the side of the periosteum.
Now you understand why many experiments have shown the futility of chest expansion training? It's just that such a load works ONLY for young people! How older man, the less chance he has to expand his BONE.
Backbone expansion
In order to become wider due to the bones, we need first of all to take care of increasing the length of the bones. What determines the rate of growth of our bones in length?
Both of these moments we can organize through specific strength training, which will provide a stretching effect on the bones on the one hand, and which will cause the release of somatotropin (growth hormone) on the other hand.
If you decide to inject artificial growth hormone, then the process of chest expansion and shoulder width in general will go even faster. Often, with growth retardation, this hormone is prescribed to children. Once again, the process of such growth is very effective until the growth zones are closed and completely stops after 25 years.
bone growth
Now about the physical stretching of the bones. The easiest way to achieve an expanding effect on the chest is through intensive breathing during the BREATHING SQUATS. When you take a moderate weight and do a lot of reps with forced hyperventilation. Your chest is "bursting" from the inside and thereby there is a tensile effect on the growth zones (cartilaginous tissue) of the bones.
They also have a good stretching effect on the sternum. POLLUVERS lying on the bench. Take not a lot of weight (about 10 kg) and do it right after squats. The task is to stretch the chest. Don't strain abdominal muscles. Perhaps for this it will be more convenient for you to do such a half-way lying not across, but along the bench.
The half-way option for expanding the sternum is RADER DRIVE. The meaning of the exercise is very similar to the half-way, only performed while standing. Grasp an object or angle that is just above the top of your head (you can experiment with height), so that there is no more than 8 cm between your hands. Then step back. Take a deep breath and at the same time pull your arms down and in. Piri Reider emphasizes that it is very important not to strain the abdominal muscles. They must be relaxed.
The next important exercises for expanding your skeleton are WIDE GRIP PULL-UPS And WIDE GRIP BAR PRESS. Both of these exercises (but especially pull-ups) will put tensile stress on your bones and cause them to grow in length. In addition to these exercises, good effect will give barbell presses from behind the head while standing And wiring dumbbells lying on a bench.
Load volume
For core-expanding training, the weight of working weights is of very little importance. But what really matters is the total number of repetitions per workout. KPSh (the number of lifted rods) should be large. The higher it is, the greater the tensile load on the skeleton of the skeleton.
The purpose of squats and half-overs is to achieve internal stretching of the skeleton through intensive breathing (there are more repetitions). The goal of all other exercises is a direct tensile load on the bones (therefore, there are slightly fewer repetitions, otherwise the weight-load will be too small).
Breathing squats
So, we take a moderate weight on the shoulders and do technically ordinary squats. Only the number of repetitions and the breathing algorithm changes. After each repetition, you take a certain number of breaths - exhalations. There are a lot of schemes. By the way, in my first article, I gave a variant with big amount inhalations-exhalations. But there are many more options. I will now give three options for breathing schemes.
Option 1
5 reps - 1 inhale-exhale
5-10 reps - 2 breaths
10-15 - 3 breaths
15-20 - 4 breaths
20-25 - 5 breaths
Option 2
1-7 reps - 1 inhale-exhale
8-13 reps - 2 breaths
14-20 reps - 3 breaths
Option 3
1-10 reps - 3 breaths
10-15 - 5-6 breaths
15-20 - up to 10 breaths of exhalations.
Personally, I used the third option, according to which, after each repetition, you need to take 3 deep breaths, then take a breath again and, holding your breath, slowly lower yourself to parallel with the floor, then, without a pause at the bottom point of the amplitude, rise as quickly as possible, doing while exhaling powerfully. And again 3 deep breaths ... This option requires a long static load on the stabilizing muscles, thereby increasing the body's need for oxygen. Thus, after 10-12 repetitions you will be forced to take 5-6 deep breaths, and after 15 - about 10. Of course, the weight of the bar should be large. Already from 12-15 repetitions, you should feel a strong burning sensation in the muscles and you will want to immediately complete this approach. This is where the biggest difficulties arise. Gather your will into a fist and do all 20 reps. Then you will feel what pain is! Of course, the body will respond to this extreme stress by releasing large amounts of growth hormone and other anabolic hormones into the bloodstream. Thus, you will not only get the opportunity to expand the chest, but also seriously increase muscle mass!
Pullover
We do not strain the abdominal cavity. We lie down along or across the bench - the task is to feel the tensile stress at the bottom point. To do this, fill the chest with air - so that it inflates from the inside and slowly lower the dumbbell (barbell) behind the head. We pause at the lowest point for a second (we forcefully stretch the cartilage), then, as we exhale, we return our hands back. Try not to “deflate” your chest during the entire exercise. You can breathe without dropping your ribs. We do 15-30 repetitions in the approach.
Raider thrust
The Raider deadlift can be done many times throughout the day. No equipment is needed for this exercise - just find any corner or door frame to pull the sternum. The exercise works very well. It happens that you feel some discomfort in the region of the thoracic cartilage when they grow intensively. And sometimes the Raider's thrust is the only way to "put them back in place" by stretching. You can often hear a distinct internal click at this point.
Presses, Pull-ups, Pull-ups
In the accompanying exercises, the weight should be less than in the usual strength training. You should master 10-15 repetitions, because your goal is a large KPSH per workout. Try to choose a comfortable wide grip for maximum tensile stress on the bones.
Training complex
On training complexes there is also a "fashion". There are options for alternating several types of training by day. I will describe to you the simplest, without such alternation.
1. Breathing squats 6-10x15-30 reps
2. Breathing pullovers 6-10x15-30 reps
3. Wide grip pull-ups 6-10 sets to failure
4. Bench press with a wide grip 6-10x10-15 reps
Cycle
Most often, such training is carried out every other day (for example, Mon, Wed, Fri), on the remaining days you can intensively do raider thrust.
Another option is to do Mon, Wed, Fri squats + half-overs in large numbers, but Tue, Thu, Sat do pull-ups + barbell presses.
The second option is slightly better than the first, BUT it will require twice as much training.
This kind of chest expansion training is usually done in THREE CYCLES! With a break - 1 month between each cycle. Approximate duration of the cycles themselves:
1 CYCLE = 4 weeks
2 cycles = 6 weeks
3 CYCLE = 8 weeks
Efficiency
The question of efficiency depends on a lot of factors. First of all, this AGE. You already know that the maximum return in terms of bone growth occurs before the age of 20, moderate at the age of 20-25 and absolutely zero after 25 ...
The second point is hormonal background. Namely, the amount of growth hormone in the blood. The more, the merrier is growing. In this regard, exercise is a very good help, because it makes you produce more GH.
The third point is the workout itself. It is important to feel how to "stretch" the bones correctly. Do not stupidly do the exercise, but try to "catch the wave" better load It's not for muscles, but for bone tissue.
Fourth moment - food and rest. During sleep, growth hormone is released, and nutrition is important for obtaining calcium and other nutrients important for the formation of new cartilage and bone tissue.
Usually, young people manage to add about 4-6 cm in shoulder width in three cycles. This does not mean the volume of the chest (which increases much more), but the span of the shoulders (the skeleton itself is measured along the edge of the shoulder blade). That's a lot, a lot, IMHO. Those young people who do this at the age of 17 can show significantly higher numbers, but it is no longer clear what happens due to training and what is due to natural growth.
In general, if you are young, then chest expansion training is what you need. Often green boys are chasing muscle mass, missing out on a unique opportunity to change in better side something that will stay with them forever, even if they quit.
