A strong back and a prominent chest make the body not only beautiful, but also physically tough. Although these areas are not as susceptible to fat accumulation as the buttocks, thighs, and abdomen, they must be exercised to strengthen muscle tissue. The chest and back are antagonists. This means that exercising one muscle group promotes blood flow to opposing muscles, allowing you to increase the productivity and efficiency of your workout.
Rules for training the back and pectoral muscles in one day.
Chest and back workouts, organized into one day over several weeks, will allow you to build muscle mass at an accelerated rate, creating beautiful relief. To understand this effect, it is necessary to consider the characteristics of the functioning of the antagonistic muscles, which include the “back-chest” groups.
With the contraction of any muscle in the human body, the antagonist simultaneously stretches, during which the latter resists. This is manifested by the fact that the stretched antagonist interferes with the maximum work of the trained muscle by its strength. This phenomenon is also observed in the “back-chest” muscle group pair. In view of this physiological characteristic, you should do it within a day.
Workouts to simultaneously exercise the chest and back muscles necessarily include strength exercises, which require cross bars, barbells, dumbbells, and sports benches to complete. To achieve the desired result, you need to organize classes in a well-equipped fitness room.
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GCD for swimming «Slide on the chest, back with footwork as in front crawl swimming, with support»
GCD theme » Sliding on the chest , back with leg work as in front crawl swimming , with support «
Objectives: 1. Master the exhalations in the water in series.
2. Learn to slide on the surface of the water on your chest and back .
3. Learn to crawl on your chest and back with leg movements, with a board in hand.
Structure, duration: Introductory part, 5 min.
Place: on land.
A set of warm-up exercises: – walk outside (inside)
side of foot, hands on belt, 1 min.
– light running with high hip lift, 40 sec.
– exercise to restore breathing, 3-4 p.
-IP – feet to the width of the foot, circular movements of the hands forwards, backwards, 10 p.
– «Meduza» IP – lying on the back , arms extended upwards, to the sides, legs apart. 1 – pull your knees towards your stomach. 2 – IP, 4-6 p.
– “Arrow”. IP – Hands on top, palms placed one on top of the other, feet one foot width apart. 1 – stand on tiptoe, stretch. 2- IP, 4 p.
– Jump: IP – hands on the belt, with a jump, the right leg goes forward, the left – back, change of position of the legs, 12 – 15 r.
– exercises to restore breathing, 3-4 rubles.
Hot and cold shower.
Main part, 15 min.
Different types of walking:
– walk facing forward, backward , 1 circle
– «Heron», 1 circle
Various hand movements:
– one – forward, the other – backward, to the surface of the water, 1 circle
– slowly and quickly, 1 circle Guidelines: control breathing and posture.
Exhale in water, 8-10 rubles. Check your breathing.
Leg work as in crawl swimming on the chest , on the support , 3 sets of 5 times. Legs are straight, swing your legs from the hips, watch your breathing.
Swim with a light drag while holding your breath , 4 min. Observe the coordination of movements.
Back crawl with footwork , with support, 4 min. Control breathing, legs straight, swing the leg from the hip, the trunk in a horizontal position.
The game “Pike” 3-4 r.
Objective: to teach children to plunge into the water with courage, as well as to master the immersion in the water with the head.
Children walk or run along the bottom of the pool in an arbitrary direction, helping each other with their hands, imitating fish. “Pike” stands on his back , on the shore or in the corner of the pool. At the signal, the Pike is swimming! »The children stop and dive up to their heads in the water. Pike (driving)
closely monitors homework completion. The pike takes the fish that did the wrong job. Trapped it turns into a pike.
The game is repeated 3-4 times. Every time another pike swims behind the fish.
The driver must not turn to face the pool before giving the signal.
The driver is designated by the tlt teacher himself, he can be the driver. When the game is repeated, 2-3 pike can swim behind the fish at the same time.
The final part, 5 min.
-Exercise » Float «, «Medusa», 2-3 r. Perform holding your breath.
Hot and cold shower.
The concept of supersets is an effective combination of exercises for different muscles.
Superset is an effective approach to strength training. The complex consists of exercises grouped in 2-3. They are done without a break to rest.
There are 2 types of superset in bodybuilding:
- Exercises are grouped to exercise a part of the body, for example, the chest;
- Several exercises are grouped, different in technique and area of influence.
The back and chest superset has the following benefits for the bodybuilder:
- Training duration is shortened without sacrificing your productivity.
- Training according to the superset program allows you to work with heavy weights, which makes it possible to intensely strengthen the muscular corset of the back and chest.
- A pumping effect is achieved: muscle tissue in the process of intense training without breaks for rest is strongly pumped with blood, stretching its fibers. Due to this, the muscular tissue is worked qualitatively, acquiring a remarkable relief. The pumping effect leads to the fact that the muscle volume increases by 5-10%.
The program described above is suitable for both beginners and advanced athletes. The details of the development of the complex will depend on the level of physical fitness of a person.
Important! A set of intensive chest workouts is designed for men. For women who are not professionally involved in bodybuilding, supersets are not suitable due to intense force loads. Also, excessive pumping of the back and chest muscles will lead to irregularities in the proportions of the female figure.
Yes, men have breasts and even mammary glands. The vast majority of men develop breast tissue differently than women, due to high levels of testosterone during puberty.
There are several conditions that can cause breast enlargement in men. One of them is gynecomastia, which can cause breast tissue to swell and even hurt. This condition usually occurs when there is a problem with testosterone, which leads to an increase in estrogen in the body.
However, in most men, sagging breasts are the result of excess fat in their breasts. That is, your pectoral muscles are covered in a layer of fat that we will tell you how to get rid of.
Effective training programs
The program for the simultaneous training of the muscles of the back and the sternum implies a duration of 45 minutes. Before interacting with large loads, a preliminary warm-up is always necessary. The maximum pause between exercises of a complex does not exceed 10 seconds.
To achieve the desired result, avoiding the “plateau” effect and complications of the musculoskeletal system, it is recommended to organize supersets no more than 3 days a week. Higher intensity strength training alternates every other day with normal sports activities at the gym or at home.
A list of classic exercises performed in pairs:
- bench press, combined with wide grip chin-ups;
- dumbbell strength techniques in a lying position on a bench along with a barbell pull on an incline;
- push-ups on the bar along with pull-ups with a close grip on the bar;
- “Half-ver” to exercise the chest muscles.
The superset is suitable for advanced athletes, while for beginners it is optimal to train at a less intense pace.
Professional advice from experts
Famous bodybuilding gurus will share secrets to help you improve your training performance.
Yuri Spasokukotsky, professional bodybuilder, sports blogger
If a beginner chooses Australian pull-ups to pump up the chest and back, then he can train with a weighting agent, for example, a backpack on the back. This approach will prepare the body for exercises associated with more intense force loads.
Stas Lindover, European bodybuilding champion
It is optimal to start the superset by exercising the chest with the help of the bench press exercise. You must combine the technique with pumping your back muscles, performing a block pull.
Sergey Yugay, professional bodybuilder in the 90 kg weight category
The wide grip bench press, from which the superset begins, is not suitable for men whose chest muscles are not amenable to exercise. In this case, it is optimal to start the complex with an incline bench press.
How to massage the nerve trunks of the upper limb.
The most important nerve trunks are massaged only in those areas and in those areas where they are closer to the surface or come to the surface. The axillary nerve is deeply massaged into the axillary fossa with the arm abducted. The radial nerve is accessible for massage on the outer side of the shoulder between the middle and lower thirds and at the elbow joint between the shoulder muscle and the long arch support.
To better act on the ulnar nerve, the arm is slightly bent at the elbow joint and massaged along the medial side of the shoulder in the lower third between the medial condyle of the humerus and the ulnar process of the ulna, in addition to the palmar surface of the hand in the region of the muscle of the little finger.
The median nerves are massaged at the border between the middle and lower parts of the forearm on the inner palmar side, at the top of the shoulder along the inner edge of the biceps muscle. The fingers are inserted under this muscle and a transverse or longitudinal vibration is performed.
The nerve is also massaged on the palmar surface of the hand in the area of elevation of the index finger muscles. When massaging the nerve trunks, continuous vibration is used with the tip of the second finger, rubbing longitudinally and transversely, alternating with caresses.
Before the massage, the patient’s muscles should be as relaxed as possible, using comfortable starting positions for the procedure. Before massaging individual limb segments, a preparatory massage of the entire arm should be performed. In some cases, as directed, it is possible to massage just one or two segments without first massaging the entire limb.
The hand and forearm are not massaged separately, as the forearm muscles pass into the hand. Therefore, when massaging the hand and fingers, the forearm is massaged.
When massaging the shoulder, the upper limb belt should be massaged due to the fact that part of the muscles of the upper back and chest are attached to the shoulders. When massaging the shoulder muscles, do not have a strong effect on the area of the inner groove of the biceps muscle, as the vessels and the radial nerve pass through it.
While acting on the nerves, do not apply intense pressure, as this can cause discomfort. With excessive pressure on the radial nerve, a pulling sensation appears on the back of the hand, on the thumb. Pressure on the palmar nerve can be accompanied by a feeling of numbness in the fifth toe.
In the case of limb injuries, the massage begins with the overlying segment, in other cases, a general preparatory massage of the entire arm is performed, and then selectively act on the segment. Depending on the indications, the massage can be performed without selective isolation of individual muscles, joints and nerves. So you can massage the entire limb segment without highlighting the flexors and extensors. When isolating individual muscles, it is necessary to ensure that the movements correspond to the anatomical characteristics of the location of the muscle and the course of its fibers.
The massage movements are carried out in the direction of the muscle fibers, from the periphery towards the center. In the course of the great lymphatic vessels and blood vessels, massage towards the regional lymph nodes. The massage is complemented with physical exercises according to the clinical form of the disease.