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Recipe of Breast routine for men
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Breast routine for men

This routine is designed to be done with few materials, the objective of this is that it can be done from home or people who have little time to exercise. The equipment that we will need to perform this type of training are only leagues, dumbbells, leggings and body weight. This training program will consist of three stages divided into warm-up, central phase and recovery phase. A pre-heating of 5 minutes will start. the central phase will consist of two blocks of 3 exercises, with four rounds each (series) having a micro pause at the end of each round of 90 to 120 seconds, a micro pause of maximum 10 seconds will also be taken into account in the translation of one exercise to another, at the end of each block a macro pause of maximum 3 minutes for recovery, the recovery phase will consist of an approximate 10 minutes

Step by Step of: Breast routine for men

Breast routine for men
1
WARM UP: it will consist of performing jumping jack (jumps with separation of the legs) these will be performed at a moderate speed with the aim of proper joint lubrication and raise body temperature.

CENTRAL PHASE (FIRST BLOCK): Three exercises of the pectoral area involving clavicular, sternal and rib fibers will be performed.

Bending in 90-degree isometric floor (push-ups) Place your hands on the dumbbells right next to the shoulders, the bottom part should be resting on the floor with the toes (20 seconds)
Breast routine for men
2
Press on horizontal bench with dumbbells. Place your back on the bench, arching it slightly so that you can lift more weight, your feet should rest on your heels for more momentum, pull the dumbbells towards your chest (15 repetitions)
Breast routine for men
3
CENTRAL PHASE (SECOND BLOCK): Three exercises of the pectoral area involving clavicular, sternal and rib fibers will be performed.

Dumbbell openings supporting the back on a pilates ball on the floor. Place your back on a pilates ball, lift the dumbbells up and open the arms at chest height (15 repetitions)
Breast routine for men
4
Prees with league. Place the garter on a column at shoulder height, take the handles with the palm pointing down, push forward until the arm is fully stretched (15 repetitions)
Breast routine for men
5
Pectoral fly with foot league. Place the garter on a column to simulate a crossover with pulley, stretch the arms forward and pull them backwards, these should be stretched all the time (15 repetitions)

RECOVERY PHASE: will consist of a stretch in the muscle groups of the lower train as the upper train each of these will be done in an active way that is to say the elongation of the muscle will not be performed with some kind of support each stretch will have a time of 7 a 12 seconds

THIS TYPE OF TRAINING CAN BE GIVEN A PROGRESSION USING THE FOLLOWING VARIANTS: TIME OF EXECUTION INCREASE OF REPETITIONS WEIGHT OR RESISTANCE (IN CASE OF USE OF LEAGUES AS WELL AS DECREASE IN THE TIME OF REST.
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