By Fito Florensa
El método de Fito Florensa, el entrenador del Reto de los angeles revista Men’s future health, está diseñado especialmente para que tengas el cuerpo que siempre has deseado y, además, para que ganes en salud, energía y vitalidad. l. a. «Fitosofía» es una forma de entender l. a. vida desde una perspectiva deportiva que se basa en marcarse retos, visualizar objetivos, superar los propios límites, mirar siempre hacia adelante y, sobretodo, disfrutar del camino.
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Extra info for Consigue el cuerpo que quieres: Descubre la «Fitosofía» y ponte en forma en 12 semanas
Press dumbbells vertically upward until elbows lock out. 3. Lower dumbbells back down to middle chest. Muscles Involved Primary: Pectoralis major. Secondary: Anterior deltOid, triceps. 50 Anatomic Focus Grip: Dumbbell orientation affects hand position. Holding the dumbbells with palms facing forward (pronated grip) provides more stretch as the weight is lowered to the start position. Holding the dumbbells with palms facing together (neutral grip) allows a better contraction in the lockout position.
Holding the dumbbells with palms facing together (neutral grip) allows a better contraction in the lockout position. Neutral grip at lockout Trajectory: Your torso should lie flat on the bench, and the dumbbells should move vertically up and down from the middle chest (nipple area). To maximize pectoral isolation, flare your elbows out wide during descent and touch the dumbbells together at lockout. Range of motion: A shorter rep terminating the press just before lockout keeps tension on the pectorals and reduces triceps assistance.
The serratus anterior is active during most chest exercises and works especially hard during the lockout phase of a push-up or bench press. The pectoralis minor muscle lies deep beneath the pectoralis major and is not visible. It has only a minor f ctio an d does not co ntribute t o the size of the chest. Anatomy of the Pectoralis ajor Manubrium / Humerus bone ~ Upper pectoralis major - -- -- Sternal part of _~--~- ~::::::::::::::::::::::_ _--;:~~~~ pectoralis major ..... Sternal origin of pectoralis Chest Anatomy, Deep Muscles Pectoralis minor 39 Incline Barbell Press FINISH Upper pecIoraIII major (clavicular head) I I\ Execution 1.
Consigue el cuerpo que quieres: Descubre la «Fitosofía» y ponte en forma en 12 semanas by Fito Florensa