關於 cable lower chest ，我們在網路上蒐集到這些相關的討論、資訊與評價

🔥6 BEST Chest exercise for Maximum Results with @jasonteon ! Put your money & bank it into the CLEAVAGE
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The best chest workout should train your upper, middle & lower chest. In this video, we’ll show you exactly how a well rounded chest workout should look like
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Full workout details below:
Exercise 1 💥 Incline Barbell Chest Press (3 x 10 reps)
Exercise 2 💥 Flat Bench Chest Press (4 x 6-12 reps)
Exercise 3 💥 Machine Chest Press (3 x 8-12 reps)
Exercise 4 💥 Low Cable Chest FLYES (3 x 12 reps)
Exercise 5 💥 Cable Crossover (3 x 12 reps)
Exercise 6 💥 Bodyweight Dips (3 x 10 reps)
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Find out the last 2 exercise on my YouTube channel 💢 You can click on the link provided here 👉🏼 https://youtu.be/YLzNWecky2I

Full Body Day •Try this out!
Remember to lift heavy but safely!
A1 Dead-stop Squats 4x10
A2 DB Bench Press 4x10

4x10 for each exercise and 30seconds rest Inbetween.

Make sure you come to a full stop on the squats, then drive with your heels up to a upright standing position keeping your chest high and chin parallel to the floor, squeeze your glutes and quads, come back down with a 4 second eccentric motion!

For the DB bench, keep your lower back on the bench, keep your shoulder blades tight while you push for a more isolated chest work and avoid using your delts!
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B1 Romanian Deadlift 4x10
B2 DB Shoulder Press 4x10

Again 4 sets of 10 reps, with a 30 second break! Keep the lumbar spine engaged whilst executing the RDL’s unlock your knees, (but do not bend too much). This is a lower back exercise, when the weight reaches the bottom, drive back up by pushing your hips forward and locking in your lats!
DB shoulder press, keep your forearms vertical, and try lowering the weights until the weight reaches your shoulders. And keep your lower back on the bench! (If this is too hard on the form, then a machine shoulder press is advised)

For both of these exercises try to keep the tempo at 4 second eccentric, (lowering down the weight) 1 second contraction, and 2 second concentric!
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C1 Tricep Push Downs 3x12
C2 EZ Bar Bicep Curls 3x12

Make sure the cable comes down vertically for the tricep push down, do no have movement on your shoulders and just isolate the elbows when exciting this exercise!

Keep your body upright, keeping your chest out, and only lift the bar whilst bending your elbows ( try not to jerk the bar up or cheat your reps)
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D1 Leg Extension 3x12
D2 Leg Curls 3x12

Keep your back on the seat, then extend your knees making your sure toes are pointing upwards, again try squeezing your quads when u reach the top of this exercise!

Pull your heels as close to your glutes as possible, then squeeze your hamstrings! Try not to jerk these exercises and control the weight!
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E Swiss Ball Pass Crunch 4x 15

Keep your upper body off the ground! When you crunch!
#fitness #gym

Day 14: 要找數喇，今日操胸膞，利用了三個Super Set去操胸，另外兩個肩膞的訓練動作：
Super Set 1: Decline Narrow Gripped DB Press + Mid Chest Cable Fly X10 reps X5 sets
Super Set 2: Decline DB Pullover + Lower Chest Cable Fly X10 reps X5 sets
Super Set 3: Incline DB Press + Upper Chest Cable Fly X10 reps X5 sets
Exercise 4: DB Should Press X10reps X5sets
Exercise 5: Cable Rear Delt Fly X10reps X5sets

#Gymbeginner #胸肌 #Chest #肩膊 #Delts # Superset #重量訓練 #增肌 #消脂增肌 #做Gym #變身100日 #健身入門 #消脂 #減肥

Buổi tập cuối cùng của chúng ta hôm nay-UPPER 2, mình sẽ chia sẻ cùng các bạn cách set up/ tập luyện thân trên mà vẫn đạt được sức mạnh mới đồng thời tăng áp lực của bài tập nhé!
00:00 Review bài Lower 1 hôm trướccc

Thứ tự các bài tập của chúng ta hôm nay bao gồm:

02:00 A, TRX INVERTED ROW, 6x4, TEMPO: 3121

06:30 B, Banded D-handle Lat Pulldown, 2 x Failure, TEMPO: 3121

08:30 C1, Banded Lying Weighted Pullover Iso-Metric Hold, 2x45s
09:19 C2, Banded Lying Weighted Pullover, 2 x Failure, TEMPO: 3121
12:00 D, Prone TRX Chest Press, 6x4, TEMPO:3121
16:00 E, Seated Dumbbell Lateral Raise, 6x4, TEMPO:3121
19:00 F1, Occluded banded Triceps Pushdown 3 x 75s TEMPO: 3021
F2, Occluded Banded Biceps Curls 3 x 75s TEMPO: 3021

Với những bạn nào không có điều kiện để có thể mua đồ tập tại nhà mình xin tặng luôn cho các bạn các bài tập Ở NHÀ KHÔNG CẦN THIẾT BỊ GÌ, chỉ cần maybe 1-2 chai nước 1,5 lít. Các bạn vào link này đăng kí nhận chương trình nha: https://qp0mcnzj2qh.typeform.com/to/akzJ0b2b

Còn với những bạn nào có điều kiện đầu tư một chút, dưới đây là list đồ các bạn có thể tham khảo và quyết định đầu tư nha:

1, Dây Đa Năng Hỗ Trợ Tập Luyện Powerband | Dây Kháng Lực Tập Toàn Thân: https://shp.ee/yianc49
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5, 1 cái xà tập ở nhà: https://shp.ee/75wgia6
6, Daisy Chan: https://shp.ee/n8up6v2
7, Móc dây: https://shp.ee/nbr5si2
8, Abdominal Mat:https://shp.ee/mfnjpy2
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Dụng cụ có thể tham khảo thêm cho việc tập ở nhà của mọi người

1, Cân thức ăn https://shp.ee/fufz4gr (Loại này mình dùng mấy năm vẫn bền nhé!)
2, Thảm tập https://shp.ee/z38ikzz
3, Đai bảo vệ cổ tay https://shp.ee/3y5jsva
4, Con lăn mát xa: https://shp.ee/xdf7sxn
5, Đai lưng https://shp.ee/9nmqdi6
6, Dây nhảy https://shp.ee/hirqj3h
7, Đai bảo vệ đầu gối https://shp.ee/dfybhie

Các bài tập khởi động:
1, Thân dưới: https://youtu.be/aMsVB_TZiKg
2, Thân trên: https://youtu.be/CqqHJaI__v0

Chương trình chúng ta sẽ chia theo:
Ngày 1: Lower 1
Ngày 2: Upper 1
Ngày 3: Nghỉ
Ngày 4: Lower 2
Ngày 5: Nghỉ
Ngày 6: Upper 2
Ngày 7: Nghỉ
Lặp lại

Chúc các bạn có một buổi tập hiệu quả và see you in the next oneee

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Online Coaching Service: [email protected]

#AnNguyenFitness

The best chest workout should train your upper, middle & lower chest. In this video, we’ll show you exactly how a well rounded chest workout should look like
___
Full workout details below:
Exercise 1 ? Incline Barbell Chest Press (3 x 10 reps)
Exercise 2 ? Flat Bench Chest Press (4 x 6-12 reps)
Exercise 3 ? Machine Chest Press (3 x 8-12 reps)
Exercise 4 ? Low Cable Chest FLYES (3 x 12 reps)
Exercise 5 ? Cable Crossover (3 x 12 reps)
Exercise 6 ? Bodyweight Dips (3 x 10 reps)
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When you put all these chest exercise together in full range of motion, you will work all the areas of the chest muscle. This is just one example of how you can apply science into workout & reap the best results
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?Subscribe: https://www.youtube.com/user/hansfitness23
?Clothes & Supplements by MyProtein: http://tidd.ly/900ea074

ADD ME ON:
Instagram: https://instagram.com/hansyungfitness
Facebook: https://m.facebook.com/HansYungFitness

#chest #exercise #strength #workout #best #transformation #hyperthrophy #fitnesstips

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