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SciApp

научный подход к спорту

Джефф Кавальер

эстетика

культуризм

воркаут

атлетизм

грудь

грудные

грудные мышцы

грудные мышцы тренировка

програма тренировок

программа тренировки грудных

накачать грудные

упражнения на грудь

упражнения на грудные

ошибки

типичные ошибки

жим лежа

кроссовер

00:00:05

do everything right but your pecs

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still aren't growing as much as you'd like then

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you should watch this video because

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I'll show you the biggest mistakes

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you're most likely making

00:00:24

hi everyone it's Jeff Cavalier

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last week I shared my

00:00:29

chest workout routine is here

00:00:32

here I turned on the lights and

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worked out to give you an

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idea of what our athletic

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training actually looks like and

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many questions and comments came in, in

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particular one of the questions came from a

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guy named Craig who shared

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his chest workout and said Jeff

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I do everything I need to do

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I do everything what are you showing but I

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can’t make my breasts grow what’s the

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problem he sent me his workout I

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wrote it out I’m here essentially he does

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bench presses

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4 sets standard

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chest exercises further than dips with

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additional weight 3 sets I

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do this too the incline bench fly

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you most likely know my attitude towards

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them I’ll tell you in a second 4 sets of them

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and a crossover I also do a

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crossover version of three sets the first thing

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I want to pay attention to is the volume, he’s

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not one of those guys who reads and

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trains from a sports magazine

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makes twenty five approaches to the chest

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because if he did that I would

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say you are doing too much

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too much to start growing

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many guys do too much

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volume especially those who train from

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articles and magazines he has 4 3-4 here in

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total 14 approaches in principle this

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normal amount is a little too much,

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but still within the limits of the following, it

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focuses on strength training, or rather,

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it is strength exercises,

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but there is one big mistake among the guys

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who prioritize them, so

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before we go further, I want

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to show what it is if we

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let's take the bench press I'll do a smitty so that we can

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talk and explain at the same time when

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we go down often people forget that what

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we're trying to do here is the meaning of the bench press the

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meaning of the overhead row the meaning of the triceps extension

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is not just moving the weight from one

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point to another in this case from here to here the point is

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to contract the muscle

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you are working on if I

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tried to pump up my biceps without bending my arm I

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would not be able to contract the biceps a typical

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problem in the bench press this position

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guys take on shoulder width lower and

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press lower and press yes I move

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the barbell from point a to point b enough

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easy but if you look at the pecs they do

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n't contract that much,

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most likely my triceps tighten

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more along with the deltoids

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than the pecs so you should start

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focusing on contraction we can

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achieve this

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by going narrower and many questions at once wait is

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n't that a triceps press no

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guys, this is tofu, the chest will

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contract better, so we take it narrower,

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lower it and squeeze instantly the chest

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begins to work much more than it

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worked before we did it like this, in

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reality my chest does not

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tense up that much compared to

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how we do the squeeze

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a little bit narrow

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in this position you can

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contract the muscles well and when we contract we

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can work and try to contract on the

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eccentric and at the same time

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provoke micro tears that after

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this the body has restored

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supercompensation so if you don’t

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contract from the very beginning about the rest you

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can just forget so guys

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look at your strength exercises

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from a different angle

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it's not just about moving the

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weight it doesn't matter if it's a squat

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or an overhead press can you

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consciously contract your delts as you

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do the exercise you have to be able to

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contract them if you want them to

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grow

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now i I'll take a short break and we

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'll talk about the next concept, I think

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many people make a mistake and I'll show you how to correct it

00:05:03

well back to the list we went through the

00:05:06

first half overall a good

00:05:08

training in structure but most likely

00:05:11

poor in the implementation of the guys here I think the

00:05:18

intervention of the coach is very important

00:05:20

because he even wrote that he benches 115 so

00:05:25

if you looked at the weight he

00:05:26

takes looked at the volume of training on the

00:05:28

structure with this everything is fine but if you

00:05:33

don’t do it correctly then it’s all in the

00:05:35

dumps it won’t work so it’s

00:05:38

very important to understand how you do it

00:05:40

exercise

00:05:41

as a coach and as a physiotherapist this is

00:05:43

what I specialize in

00:05:45

this is what to do with my athletes I

00:05:46

go into these details because this is

00:05:49

what gives results now the second

00:05:52

part is the

00:05:53

crossover wiring he has basic

00:05:57

strength exercises at the beginning and then there are

00:05:59

additional types for relief but we don't

00:06:03

look at them as extra

00:06:04

we are all functional and athletic but

00:06:07

there is one problem with the fly I talked

00:06:10

about this earlier this is a good exercise

00:06:12

because of the arm duction this is the only thing I

00:06:18

can point out but is it possible to do it

00:06:20

differently without stressing the shoulder joint

00:06:22

strange why because to get

00:06:26

the most out of these exercises you

00:06:28

can't take them separately as

00:06:29

little isolation exercises because

00:06:33

you have to not only contract the muscle

00:06:35

you have to load it and not just 5

00:06:41

kilograms in a crossover or fly with 10

00:06:44

kilogram dumbbells I think you

00:06:46

live your chest you need load and

00:06:51

load in this position in the fly is not the

00:06:54

smartest thing you can do as I already

00:06:56

said from the side stretching you do not

00:06:58

stretch your chest any more in this

00:07:00

exercise than in the bench press

00:07:03

so here are better alternatives for you

00:07:06

we analyzed this 3d video pecs and it's a

00:07:09

3d crossover what I like is that

00:07:13

we don't do it in isolation we do a

00:07:16

functional energy exercise

00:07:18

we stand on our feet

00:07:19

athletically I can work in three

00:07:22

planes functionally I can

00:07:27

add a load it's not shedding weights

00:07:30

so we pull up to here the biceps are strengthened

00:07:37

from here we will carry out this by crossing the

00:07:39

whole body with your hand and transfer it to the position

00:07:43

from duction crossed and work on the

00:07:48

electric back not to here

00:07:51

where in this position the dumbbells become

00:07:53

too heavy and we simply throw them off I

00:07:57

have seen many athletes who have torn their

00:07:58

pecs doing one repetition

00:08:00

incorrectly here there is a lot more

00:08:03

control

00:08:04

but here the help of the whole body from here and

00:08:08

cross from here and cross this is not a

00:08:15

light weight for me after this a regular

00:08:26

crossover will be like a walk in the park

00:08:27

because from what I see in the gym

00:08:30

the guys are doing like this yes you are contracting

00:08:35

a muscle

00:08:36

I approve of it but without load so

00:08:40

load and the reduction is what solves

00:08:44

your training this issue that our

00:08:46

programs are not just about getting into physical

00:08:49

shape but training both like an athlete and

00:08:52

training like an athlete this means that you are

00:08:54

engaging a lot more than just

00:08:56

thinking in one space

00:08:59

thus getting a lot more

00:09:00

training if you haven't already joined

00:09:02

and you want to pump up big breasts cry

00:09:05

if you want to pump up big breasts

00:09:07

you should train correctly,

00:09:09

go to our website and choose the

00:09:11

appropriate program and see

00:09:12

how much more effective and quicker the

00:09:14

results of training will be, yes we give a unique

00:09:17

training, but we also teach you

00:09:19

to train correctly as I showed

00:09:21

today if the video was useful, please

00:09:23

like and write comments, see you in the

00:09:26

next video in the meantime, see you soon

00:09:28

translated and voiced by Sergei Gorbachev editing by

00:09:30

Dmitry Yemets

00:09:36

[music]

Description:

Сайт - https://athleanx.com/ Оригинальный канал - https://www.youtube.com/athleanx Оригинальное видео - https://www.youtube.com/watch?v=aG7n4XLM-Ek Автор - Джефф Кавальер ------------------------------------------------------------------------------------- Если хочешь поддержать проект, переходи сюда - https://www.donationalerts.com/r/sciapp ------------------------------------------------------------------------------------- Делаешь правильные упражнения, делаешь в правильном количестве, соблюдаешь режим, но все никак не можешь накачать грудные? Сегодня мы разберем типичные ошибки, которые не дают вам нарастить больше мышц. Тренер - Джефф Кавальер Рекомендуем видео: ----------------------------------------------------------------------------------------- Как Быстрее Увеличить Объем Плеч https://www.youtube.com/watch?v=-eBFzZqgbms ----------------------------------------------------------------------------------------- Как Быстрее Увеличить Объем Рук https://www.youtube.com/watch?v=67kknln1QlM ----------------------------------------------------------------------------------------- Советы В Построении Толщины Спины - Как Накачать Толстую Рельефную Спину https://www.youtube.com/watch?v=XHu5dS2lAc8 ----------------------------------------------------------------------------------------- Широкая V-образная Спина https://www.youtube.com/watch?v=nwq04nIYfAY ----------------------------------------------------------------------------------------- Косые Мышцы. Как Добиться V-образной Формы и Визуально Узкой Талии https://www.youtube.com/watch?v=LaXWo3xAChw ----------------------------------------------------------------------------------------- Еще Лучше Чем Приседания - Накачай Ноги Быстрее https://www.youtube.com/watch?v=y-yePR6lMuE ----------------------------------------------------------------------------------------- Новое Упражнение - Бицепс и Трицепс Одним Движением https://www.youtube.com/watch?v=1GmhLaZjfJE ----------------------------------------------------------------------------------------- Составляем Лучшее Упражнение На Верх Грудных https://www.youtube.com/watch?v=OuJrNqD8pxM ----------------------------------------------------------------------------------------- 5 Грехов Тренировки Спины https://www.youtube.com/watch?v=eSoRJManf9w ----------------------------------------------------------------------------------------- 7 Грехов Тренировки Трицепса https://www.youtube.com/watch?v=wzc6RXSw2aU ----------------------------------------------------------------------------------------- Где Вы Теряете Силу https://www.youtube.com/watch?v=qeP-kIkcnto ----------------------------------------------------------------------------------------- #sciapp#науказаспортом#атлетизм

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