It becomes more difficult for experienced athletes to progress over time. This is especially true for bodybuilders. Beginners achieve certain progress in almost every subsequent workout; professional bodybuilders, as a rule, cannot boast of such results. More than half of experienced bodybuilders arrive in a plateau state. This can be avoided by continuously changing training programs, using high-volume methods, changing the intensity of the lesson, using periodization and other methods. Simultaneous training on antagonist muscles is one of them, and the most effective.
Antagonists are muscles that are opposite to each other. These are pairs such as biceps and triceps, chest and back, front and rear deltoids, quadriceps and hamstrings. The simultaneous development of opposite muscle groups is that when pumping up one muscle, the blood flow activates the active recovery mechanism of the second. This training allows you to increase the pumping power and improve the quality of the muscle recovery process. Most professionals, including Arnold Schwarzenegger, actively practiced, and others continue to include chest and back training in their programs.
Rules for training the back and pectoral muscles in one day
Chest and back training, organized on the same day for several weeks, will allow you to quickly build muscle mass in your core, creating a beautiful relief. To understand this effect, it is necessary to consider the peculiarities of the functioning of the antagonist muscles, which include the “back-chest” groups.
When any muscle of the human body contracts, a simultaneous stretching of the antagonist occurs, during which the latter exerts resistance. This is manifested by the fact that the stretched antagonist prevents with its strength the maximum development of the trained muscle. This phenomenon is also observed in the “back-chest” muscle group pair. In view of this physiological feature, you need to exercise within one day.
Training to simultaneously work out the muscles of the chest and back necessarily includes strength exercises, which require crossbars, barbells, dumbbells and sports benches. To achieve the desired result, you need to organize classes in a fitness room equipped with high-quality sports equipment.
Be sure to watch: Gallery image with caption: “Making” breasts without surgery and diets: exercises for the sternum muscles for women and girls Gallery image with caption: Recommendations on how to pump up a girl’s breasts and quickly tidy up a man’s sternum muscles at home Gallery image with caption: Pumping up the chest correctly and with maximum efficiency Gallery image with caption: Exercises that will help pump up the muscles of the sternum for a man
Chest pain due to coronavirus
Symptoms of the new coronavirus sometimes include chest pain when moving. However, experts do not consider chest pain to be one of the signs of COVID-19. Often, pain in the chest area warns of complications that have developed against the background of other diseases.
Chest pain only occasionally indicates COVID-19. globallookpress.com/Jochen Tack
In the context of the manifestation of COVID-19, difficulty breathing is much more common in humans. Along with elevated body temperature, dry cough and fatigue, it is recommended to consult a doctor.
The concept of supersets is an effective combination of exercises for different muscles
A superset is an effective approach to organizing strength training. The complex consists of exercises grouped in groups of 2-3. They are performed without a rest break.
There are 2 types of supersets in bodybuilding:
- exercises are grouped to work one part of the body, for example, the chest;
- Several exercises differing in technique and area of influence are grouped.
The back and chest superset has the following benefits for the bodybuilder:
- The duration of the workout is reduced without compromising its productivity.
- Training using the superset program allows you to work with large loads, which makes it possible to intensively strengthen the muscular corset of the back and chest.
- A pumping effect is achieved: muscle tissue during intense training without rest breaks is strongly pumped with blood, stretching its fibers. Due to this, the muscle tissue is qualitatively worked out, acquiring a noticeable relief. The pumping effect leads to muscle volume increasing by 5-10%.
The program described above is suitable for both beginners and advanced athletes. The specifics of the development of the complex will depend on the level of physical fitness of the person.
Important! A complex of intensive back-chest training designed for men. For women who are not professional bodybuilders, supersets are not suitable due to the intense strength loads. Also, excessive pumping of the muscles of the back and chest will lead to disturbances in the proportions of the female figure.
Headaches due to coronavirus
In April 2020, the number of people infected with the COVID-19 coronavirus reached two million. Those who have recovered often talk about the similarity of the first symptoms of coronavirus to the common cold and flu. Signs of COVID-19 include chest and muscle pain. However, only one in ten of those infected reported a headache.
A headache does not necessarily signal COVID-19. globallookpress.com/Dr. Wilfried Bahnmüller
Experts remind that headaches are not always associated with diseases. Doctors often observe migraines in patients due to increased blood pressure or stress. The latter is especially relevant for those who have already experienced the crisis that followed the coronavirus epidemic. In addition, headaches are caused by a lack of fresh air, which is possible with strict adherence to the self-isolation regime.
Effective training program
The program for simultaneous training of the back muscles and sternum involves a duration of 45 minutes. Before interacting with large loads, a preliminary warm-up is always necessary. The maximum pause between exercises from one complex does not exceed 10 seconds.
To achieve the desired result, preventing the “plateau” effect and complications from the musculoskeletal system, it is recommended to organize supersets no more than 3 days a week. High-intensity strength training alternates every other day with regular sports loads in the gym or at home.
List of classic exercises performed in pairs:
- bench press combined with wide-grip pull-ups;
- power techniques with dumbbells in a lying position on a bench along with bent-over barbell rows;
- push-ups on the bar along with pull-ups with a narrow grip on the bar;
- “half-over” to work the chest muscles.
The superset is suitable for advanced athletes, while for beginners it is optimal to train at a less intense pace.
Exercises for chest muscles: why should women do them?
Men usually pump this area for the sake of relief and bulky muscles. Women need to train their pectoral muscles simply to maintain muscle tone. “The chest muscles belong to the muscles of the upper shoulder girdle, there are four of them: the pectoralis major and minor, the subclavian and the serratus anterior,” comments Ksenia Chaukova, personal trainer at the World Gym - Sterlitamak. — The largest of them is the pectoralis major.
It takes part in the act of breathing and ensures that the arms are brought to the body.” That is, by regularly training this area, you improve the overall functionality of the core muscles and make it easier to perform many everyday tasks. And, of course, you improve the appearance of your décolleté area. “It is impossible to enlarge your breasts by doing strength exercises, since they consist mostly of adipose tissue,” comments Elizaveta Karpinskaya , personal trainer for the gyms of the federal network of fitness clubs X - Fit .
- But you can make the décolleté area more toned and elastic. When performing exercises on the pectoral muscles, microcirculation improves in the muscles, as a result, more oxygen, hormones and nutrients are supplied to them.”
“Training the pectoral muscles provides chest support, correct posture, and the overall appearance of the sternum (especially at age),” comments Varvara Yakovleva, gym manager and personal trainer at the Territory Fitness club chain.
Professional advice from experts
Famous bodybuilding gurus will share secrets that help increase the effectiveness of your training.
Yuri Spasokukotsky, professional bodybuilder, sports blogger
If a beginner chooses Australian pull-ups to pump up his chest and back, then you can train with a weighting device, for example, a backpack on your back. This approach will prepare the body for exercises associated with more intense strength loads.
Stas Lindover, European bodybuilding champion
It is optimal to start a superset by working the chest using the bench press exercise. You need to combine this technique with pumping up your back muscles by performing block pulls.
Sergey Yugay, professional bodybuilder in the 90 kg weight category
The wide-grip bench press, which begins the superset, is not suitable for men whose chest muscles are weak to work. In this case, it is optimal to start the complex with an incline press.
Practical recommendations
Blocks of superset exercises are designed in such a way as to move from the primary to the next as quickly as possible. The recovery period is planned between blocks of supersets.
- The weight of the weighting material is calculated so that the number of repetitions is from 8 to 15, depending on the weight and intensity.
- Be sure to take into account that at maximum weights, hyperbolization and growth of the muscle structure are obtained.
- A superset for girls, carried out with a minimum of weights, develops endurance and muscle density, but does not lead to an excessive increase in the impact area.
- Such a circular superset is planned to be carried out no more than once every 3-4 weeks. The body needs a lot of time to carry out biochemical reactions in the volumetric zone.
Important! Supersets must be preceded by a high-quality warm-up, consisting of low-intensity cardio and exercises for the elasticity of joint joints. It will prepare the body for a difficult test and prevent traumatic situations.
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TRX hand pinch
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Secure the TRX loops to the support so that the handles are at chest level. Grab the handles with your palms, lean your body forward, transfer maximum weight into your hands. Spread your arms to the sides, lowering your body a little lower. Exhale and bring your arms together, returning to the starting position. Work the muscles of your arms, chest, and abs. This will amount to one repetition. Complete the required amount.
Exercises for the sternum: common mistakes
The training will not bring the expected effect if you perform the exercises with errors. Here are the most common ones:
1) Incorrectly selected weight: too large or, conversely, insignificant.
2) Violation of exercise technique. “One of the most common is incorrect placement of the elbows. If we bring them together, the load goes to the triceps, and if we place them too wide, the front deltoids will take the load. It’s optimal to place your elbows at approximately a 45-degree angle relative to your body,” says Alexander Voronov.
“Pectoral exercises heavily engage the shoulder rotators, and if done incorrectly, you can guarantee a shoulder injury. Most often, beginners make mistakes such as lifting and bringing forward the shoulder, rounding the back, and letting the elbows go beyond the shoulder line,” says Varvara Yakovleva.
3) Monotonous training program. “Women often perform the same chest exercises for a long time, which leads to overexertion, lack of recovery, and ultimately to injury,” adds Elizaveta Karpinskaya. Experts recommend including 3 exercises for the pectoral muscles in your workouts and alternating them from session to session.
4) Unbalanced loads due to postural disorders. “If you have excessive kyphosis or a pronated shoulder, in this case it is necessary to first correct the existing disorders, and only then begin strength exercises. But this cannot be done without the participation of a coach,” sums up Elizaveta Karpinskaya.
We asked Alexander Voronov to compose and show us a set of exercises for working the pectoral muscles.
How to build a lesson
* Start your workout with a small joint warm-up: do a few swings of your arms, bends to the sides and forward, rotations with your hands and elbows.
* Select 2-3 movements from the presented group of exercises and perform only them within one workout. For your next lesson, you can choose two or three other exercises from this list.
* Perform exercises in 3 sets of 12-15 repetitions each.
* Finish your workout with some stretching.
* Do this program twice a week.
To perform the complex, you will need TRX loops, a small bench (or step platform), dumbbells and a mat.
Oncology
Tumor pain is natural only in the later stages of development. At first, the tumor does not make itself felt by pain in the back or chest. Usually a person may notice other symptoms that raise suspicion of the disease. However, when the tumor metastasizes, pain may already occur. The intensity of pain and its localization depends on where exactly the cancer is located and how quickly it develops:
- Lung cancer can cause sharp, stabbing or stabbing pain that gets worse with breathing and coughing.
- Damage to the costal nerve endings can cause severe pain.
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How to massage your fingers and feet
The movements of the fingers involve the muscles that move from the lower leg to the foot and the muscles of the foot itself. The muscles of the foot itself originate and insert on the foot. These are the muscles of the sole and the muscles of the dorsum of the foot. The muscles of the plantar surface flex the toes, and the muscles of the dorsum of the foot extend them. The muscles of the sole are much better developed than the muscles of the dorsum of the foot, just as the flexors of the hand on the hand are better developed than the extensors.
Massage the joints of the fingers only if they are sick; in other cases, the fingers are stroked without affecting the joints. The massage technique is the same as for massaging the fingers.
Use stroking and rubbing with the first and second fingers on the back and plantar sides. The massage is supplemented with flexion, extension, abduction and adduction of the fingers, and if the joints are affected, exercises are performed for each of the joints.
Foot massage can be started from the back surface or from the plantar surface. The masseur holds the foot with one hand and massages with the other. The massage begins from the ends of the fingers and moves, massaging the back side to the ankle joint or to the knee.
Apply continuous stroking and semicircular rubbing with the pads of the second, third and fourth fingers. Then the terminal phalanx of the first finger acts on the interosseous muscles in the interosseous spaces. On the plantar surface, stroking, comb-shaped, straight-line, spiral, and circular rubbing techniques lead from the toes to the heel, ankle joint and in the opposite direction. These techniques are alternated with stroking the plantar and dorsal surfaces of the foot with the palm of the hand.
