HOW to Get Big Chest - सीना को बड़ा कैसे करे

HOW TO GET BIG CHEST - सीना को बड़ा कैसे करे

4 BEST EXERCISES 

1. BARBELL BENCH PRESS

When it comes to chest day, the barbell bench press is a perennial favorite. "It's the ultimate muscle-builder," Grage says. He likes to grasp the bar with a wide grip and use the first set of 20 reps as a warm-up set. Add more weight as you move through to the final set, in which you perform only 10 reps but with a load heavy enough to truly test your mettle.

2. INCLINE DUMBELL PRESS

2 Sets of 10-12 reps to failure

The benefit of the incline bench's angle is its ability to emphasize the upper chest, carving out that more rounded look in your pecs. Grab a challenging weight and bang out the first 10-12 reps of the first set. For the second set, keep the same weight but bring your muscles to failure. Make sure that your elbows never drop past your shoulders as you perform each rep, and squeeze the pecs throughout.

3. FLAT DUMBBELL FLY

2 Sets of 15reps to failure

The fly helps recruit a greater amount of muscle fibers across your chest than some pressing exercises and improves the "mind-muscle connection" in more novice lifters, allowing them to engage the chest muscles more in other exercises.

Knock out two sets of the flat fly. The first set has a stopping point of 10-12 reps, but the second set should take you to muscle failure again. According to James, you should "emphasize going really deep on these, getting that stretch. Really feel that at the bottom of it and squeeze it all the way to the top. Don't worry about clanking the weights together."

4. BAR DIP

3 Sets to failure

Next up is a fairly underrated and forgotten exercise. Grage's version of the bar dip focuses on the lower portion of the motion to really hammer and isolate the chest.

Start with as wide of a grip as you can. Drop as low as you can and heave yourself only halfway up while kicking your feet back and keeping your body forward as much as possible. Crush every set all the way to failure.

Thankyou Guys

Subscribe For More.

5 Beginner Gymnastics Skills and Tricks - 5 बिगिनर्स जिम्मास्टिक्स स्किल

• 5 BEGINNERS GYMNASTICS SKILLS & TRICKS

The following beginner gymnastics skills includes movements that appear throughout a gymnast’s development and across various apparatus.

1) STRADDLE SIT

The straddle sit familiarizes gymnasts with a position that will be practiced as a jump on floor, trampoline and beam. It’s also a movement that will appear as an isolated skill or in transition on vault, rings and bars. Because of its prevalence, learning a strong straddle sit can be very beneficial for young gymnasts.

How to do a straddle sit : Gymnasts should sit up straight on the floor with their feet out in front of them. Placing their hands on the floor to help balance as they move, gymnasts should bring their legs apart until they’ve achieved a comfortable stretch. Legs should be flexed, with toes pointed.

When performing a straddle sit a gymnast’s knees should be facing up, not rolled inward. The chin should be up and arms can be raised over the head or extended and parallel to their legs like in the picture above.

2. BALANCE ON ONE FOOT

This movement should first be practiced on floor before being moved to an elevated practice beam or regular balance beam.

How to balance on one foot : Standing up straight, gymnasts should lift one leg off the floor (or beam) and hold that position for at least 5 seconds. The gymnast’s leg can be bent, or straightened and held in front of them for increased difficulty. Arms can be held straight above the head or horizontal to help the gymnast balance.

3. HOP TO SAFE LANDING 

Performing a hop to safe landing teaches the mechanics of a safe landing. This means the gymnast must learn how to land with their upper body balanced squarely over their feet (not leaning back or leaning forward). It also means the gymnast learns how to bend their knees to absorb impact. The height of the platform that gymnasts jump off should be appropriate for the beginner level.

How to hop to safe landing : From a raised platform, gymnasts should perform a two-foot jump to a two-foot landing, absorbing the impact of their landing with bent knees before extending back to a standing position.

4. LOG ROLL

The log roll is a new movement that kids likely won’t encounter in their day-to-day activities. When performing a log roll, gymnasts must roll over without being able to spot the floor for part of their movement. This gives them experience in moving confidently toward a blind landing, a skill that will be repeated with movements like the front roll.

How to do a log roll : The gymnast should lie on their back with arms extended over their head and toes pointed. Slightly lifting their legs and arms off the mat, they should achieve a hollow body or concave shape and roll over onto their stomach. Gymnasts should then roll through to their back again. Some gymnasts may find it easiest to generate momentum by leading the roll with their hips.

5. CONSECUTIVE JUMPS 

Practicing safe, two-foot landings is a great way to teach kids how to properly absorb the impact of landing. Consecutive jumps are the next step in this learning process. With consecutive jumps, gymnasts practice jumping with two feet, landing with two feet and then springing into a jump again, all in quick succession. This springing movement is key to joining advanced movements like round-offs and back handsprings later in a gymnast’s development.

How to do consecutive jumps : Standing up straight on floor or trampoline, gymnasts bend their knees then spring up into the air. As soon as they land back on their feet they should spring up once again. Gymnasts should be able to produce 5-10 consecutive jumps with control, properly landing and springing back into their next jump in quick succession.

Thankyou Guys.

Subscribe For More.