с минусами идут, потому что это будет почти невозможно поставить точный ответ, а не просто кучу мнений. Я могу заняться серфингом каждый день, который кучу грести, но, может быть, вы не можете. Это будет просто субъективное мнение и список. Вы можете установить, если нет предвзятости автора вообще? Отличный ответ! Есть так много неправильно с этим ответом. "Тонировка" - это миф. Ежедневного времени упражнений и питания почти не актуальны в долгосрочной перспективе. Попробуйте прочитать, что я написал. Есть большая разница между видеть никаких изменений и ожидая "рябью 6-пачек и солидные бицепсы". Я должен был заметить хоть какое-то изменение, даже если он был маленьким, но я не. По номерам я точно так же, как я был месяц назад, и так или иначе я думаю, я должен увидеть разницу даже если он был отрицательным, потому что я облажалась.

Реальность такова, есть 3 или 4 способа, чтобы расширить вашу грудь визуально в порядке:

  1. Мышцы Груди
  2. Широта Мышцы
  3. Термоусадочные Талии
  4. Увеличить Плечи

Хорошей отправной точкой будет жим гантелей (вообще лучше диапазон движения, чем со штангой), Приседания, штангой строк, и мухи и/или палуба pec если она у вас есть. Для некоторых в зависимости от вашего механика Жим гантелей можно делать с небольшим наклоном для лучшего активации. Еще одно упражнение, вы, возможно, захотите, чтобы рассмотреть, хотя уже не как общее пуловеры, которые можно делать лежа используя гантели или EZ-скручиваемость бар, кабельное или шкив системе установлено несколько низкое положение.

С любой из этих упражнений, ширина в груди собирается быть, когда вы можете чувствовать его в наружную часть груди немного и лат. Широким хватом Жим лежа например. Глубокий полный диапазон движения жима со штангой или гантелями, наклонная скамья с хороший глубокий низ, летит, что вы действительно пусть тонут в наружной части, и т. д... Если вы все делаете с регулярной/узким хватом и стоп на уровне или выше груди, то вы собираетесь поставить много больше упор на грудь толщина и трицепсы, затем по ширине.

Совместить это с поеданием лишних калорий конечно. Вы не можете получить размер в любом месте, если вы не едите какой-то уровень превышение.

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