The Supersets exercise series will bring the đại maximum ’chest fat reduction effect you can’t ignore.
You don’t have much time to go to the gym but still hope to have solid muscles? So the Supersets training method is definitely for you. This is an effective, fast muscle-building exercise that you can apply on your training days.
Supersets are advanced training with dumbbells. Normally, between each exercise there will be a break of 45 to 90 seconds. But when practicing with the Supersets exercise, you will perform two consecutive exercises within a round without taking a second. Each muscle group is designed with different exercises, requiring gymer to have good physical strength as well as a previous training platform.
Supersets are very effective when squeezing ‘muscles is not quickly adapted to exercise. If you practice according to certain procedures, practice and rest, your muscles will get used to this pace and grow slowly. Supersets are born to break that rule. In addition to the ability to support rapid muscle growth, Superset also saves time, bringing a sense of fun when you challenge yourself with new exercises every day. Besides, you can flexibly combine exercises, as long as they all relate to the muscle group you need to improve.
Before stepping into the rehearsal, you should warm up your body by starting and pulling on your muscles.
Incline Barbell Press and Incline Dumbbell Fly
In order for your upper chest muscle to grow, you cannot skip the exercises with the most basic, which are Press and Fly. First, you made the previous Incline Barbell Press by lying on a chair, holding the weight of the bar firmly and making a slow and steady lift. After doing 3 rounds, every 10 to 15 rounds, you turn to Incline Dumbbell Fly. Grasping a pair of weights in your hands, you inhale the chest and then lift it to the sides. Try to maintain this intensity even though your arm may be ét screaming ’because of fatigue.
Flat Dumbbell Fly and Flat Dumbbell Press
With this set of exercises, move from a tilted chair to a flat chair, starting by lifting a pair of weights like the previous exercise. You try to stretch the breast muscles as much as possible, helping blood to reach these areas. When pulling your hands back, press your chest muscles, but be careful not to lock your elbows and repeat the old movements. For this lesson, do it in 15 turns with weight equal to your weight. If you feel you can lift more than 15 turns, chances are that the weight you choose doesn’t really match the intensity of the Supersets.
You do the same in Flat Dumbbell Press.
Pec Deck and Seated Chest Press
In this Superset exercise set, you can move on to the exercise machine to focus more on the muscle group instead of challenging the strength of the previous set. Pec Desk helps you limit injuries, builds strength for chest muscles quite well. You sit at the exercise machine, holding hands, hands parallel to the floor, eyes looking at him. Next, exhale, slowly squeeze your arms together and hold for 1 second. Note, press and compress your chest during this exercise. You inhale, return to your original position and hold your hand for 2 seconds when your chest muscles are still tight.
Next, you turn to exercises with chest pushers, called Seated Chest Press. You don’t need to use your shoulder too much but the force still works on your chest muscles. Don’t forget to tighten your shoulder blades and hold it firmly into the chair, you will realize the unexpected effect.
Cable Crossover and Push-ups
Exercises with Cable Crossover cables will effectively affect the lower chest muscle. First, remember to adjust the height of the pulley so that you pass over your head. Then, you stand in the middle, two hands holding the tractor firmly. When you perform a pull to the front, your upper body is slightly bent, your elbows bent, one leg is placed in front, one leg is pulled back. Inhale, you extend your arms sideways, back and then stretch your chest as much as possible. Hold your posture for about 1 second, return to your original position and exhale.
Although the body is tired, do not ignore the last inhalation exercise.
The above Supersets exercises can make you tired and a little frustrated by the high challenge. However, think of the moment of looking at yourself in front of the mirror and seeing that the first round becomes full and firm, you will have more motivation to overcome this mental challenge.