7 classical practice , which has never been forgotten

Specially unusual practice will be discussed in this article. About such , the implementation of which sometimes conflict with minor technical obstacles , but in any case they have a fantasy. Each one of the iconic shape of bodybuilding -related , and not as their names , so they invented , popularized the practice were not forgotten . These are based on a complete program , which is probably worth a try , if you are slightly disrupted the usual routine. Maybe the room will look at you a little funny .

Oldschool wisdom from the great

Many of the exercises , training methods linked to one big name in the sport . New nowadays difficult to show , of course, can work under someone special methods , but the funds have been long ago laid the big names , like Arnold , Larry Scott , Dave Draper , or Reg Park . Just enough to see some pictures of them , how are painted light when they were not an issue, even to this day look back with appreciation to them , in addition to the intestinal muscle monster animals mainly known of ownership spectacular aesthetic physique . Although better human beings can achieve spectacular results in the circumstances of the time , the then formed a huge let alone as much as possible . One almost shudders when he sees competitors of the 70' -nineties , but the man legmotiválatlanabb may start something, if you look at the Pumping Iron was . Huge crowds bring the current competitors and drier than ever, but probably not an exaggeration to say that the majority of people keep more of the old school , aesthetic form . These people are almost always some kind of special training method has been followed, and exercises found out that many of them are carried out to date, but there are among them are also some that are not so well known , it may makes sense , even if a bit complicated and strange workmanship . We are now seven such practices under the microscope , and a training program, which build upon these . Then it does not prohibit the hall ...;)1) Arnold Arnold pressure

What else? Arnold's heyday testified that this practice is the best fibers of the anterior shoulder muscles develop . A matter of taste , but there is no doubt that a greater range of motion than the classic shoulder pressure , this is different from the usual starting position and allows inversion of the forearm so that it is still not Kill the vállízületeinket . If you think about it , when something difficult trying to push two arms above your head , raise the alkarunkat instinctively turned outwards . Relatively popular practice today , though many considered unnecessary maneuver the arm swings out .

Arnold pressure - 7 classical practice , which has never been forgotten

However, if the shoulder injury prone , but working for greater range of motion , you should try to do the same . In this case, it is particularly important to you, do your exercises in a controlled manner , not loitering weight like crazy . If the picture is not quite talkative , you described in more detail in practice.

2) Steve Reeves : wide grip pull-up ( " Pinch Grip Dead - lift" )

The practice is much more unusual than what is reflected in the name . Maybe it's not cool is the name in English . The " pinch grip " refers to the original denomination that does not squeeze the bar , but the edge of the disc (if you have them ) markolsz it. Execution of the move from eltekinteve no different from the classical deadlift . Seems quite perverse , extreme wide to catch , so totally different load provided by this practice . That you found out Reeves , the idea that this was the perfect tool for winding back the broadening .No doubt his physique was quite pronounced compared to those of competitors is much broader muscle . Tip: If you do not have the discs can grab the rim , select a lower weight , and easy to pinch your fingers are . Believe me, you will not be so easy. This practice is especially useful for performing the same functional training , and to anyone who is especially important to have a strong grip of . Szkanderosok , climbers specifically to good use .

3) Dave Draper : arm bending and pressure

This is a very complex exercise, which the bicepszedet and mellizmodat bomb you . We can say is that it is a hybrid bicepszezés - dumbbell bench press , actually . The original version was set to 15-20 degrees inclined flat bench kézisúlyzóval be done. Choose a weight of 10-12 reps which certainly can squeeze out of yourself . Grab the weights, make yourself the bench. The starting point is the same as if you do dumbbell curl
inclined bench , and now comes with a literal twist : when the biceps contracts TDC , and the weight is about . the armpit height over, do not stop , but perfectly translate the same weights as in the Arnold pressure and push them out of . The practice also is standing ( see the picture for this version ) , in such cases, the front of the shoulder muscle fibers instead of incriminating pectoral muscle .

Dave Draper : arm bending and pressure

Dave said the practice seems simple enough, but the real pain is the complete lack of transition between the two practices . Legitimate to you to push a weight of a kind that are able to do biceps exercise , no big deal - and it's probably true. However, if a controlled manner , slowly and maximum concentrations of doing the exercise , it can cause surprises.4) Larry Scott " Spider Curl "

This has no Hungarian counterpart, if you happen to know one, or have an idea for it, throw it in a comment . I'm sure I will not call it simply mirror translation pókhajlításnak . That sounds like crap , but the point is : reserve a reclining bench álltsd around the headboard . 45 Cape Town. Franciarúddal bicepszezz so that your whole upper body , your chest is supported on the bench , but also stay over so that the end of the bench seatback felkarodnak be the only support the latter case, surely you will not cheat.

Larry Scott " Spider Curl "

As Larry Scott commented on the experience : " I always said that if you want the biceps vátloztatni kurtosis , you also have to replace your mother " - referring to the genetic conditions imposed limitations , which we can not really change . However , "... but this practice was still able to increase the biceps kurtosis ." Amen . The practice was originally designed by Vince Gironda name of the bench , which was 8 feet.

5) Vince Gironda : Sissy squats

This practice almost everyone is familiar with , but at least have heard of him . Stand with feet shoulder -width and about. the height of the chest or waist height lean something. Do not hold on to the point that it is stable and does not tilt out of balance is . The goal is perfect example of a Rack column , or a weight rack . The other arm confining yourself to a weight plates on rise on tiptoe , and squat down so that during sit back as far as you can . It is important to stay ( You can read the exact kivitelzésreől in more detail in part ) on the same plane and along the back of the thigh. If you 're not used to this kind of load, or the like , or just experiment on doing the practice of a chance that the weight will not need it.The Sissy squats advantage of being relatively isolated interfere with the combfeszítődet (especially the inner fibers ) to the classic squat . Enough Vince thighs take a look at the results seem too sissy . Relatively low weight , improved internal development . This is less true in a squat egésztestes practice , however, never will work at 150 to 200 pounds . Vince Gironda ( hall as late owner, trainer and mentor Hollywood celebrities ) reportedly banned the production line of the members who performed classic squats , as devised by himself insisted the sissy you .

6) Eugen Sandow : Pressure hair accommodation ( " Screw press / press Bent " )

The foundations of modern bodybuilding creator , the artist's power , the icon . The statue was made ​​to seize it (of course, in recognition of their results ), the highest honor in the sport : Sandow . He is often the practice introduced mainly to entertain the audience , this is a classic feature - Sandow . However, do not write off completely , can be used as a useful exercise . In its original form perfectly suited to increase the overall erőszinted , but certainly can not be said for a classic line movement bodybuilding goals. Here is a bit of warm pie , you can not look all stupid , and the room did not prohibit him out , then that's half the battle. Supporting an Olympic bar down on your side , preferably without weight initially , until you feel completely normal (or can be , if this is at all any exact protocol ) implementation.Grab the center of the bar , bend down , supports the other arm of the knees , while you sit completely opposite direction. Arms straight , lift the barbell above your head , it is parallel to the ground. As lean on your knees with your hands for free , To balance the rod so that stable and able to stand up to him. Straighten out nicely controlled way that it is not damaged . At the end of the rod will keep one arm over your head . Kacifántos little to describe, but if you do not clean up , just search for the largest video-sharing to " press inside ." Many will be the kettlebell version , there is no significant difference in design , but must balance the rod is much more serious , such as the nervous system and the stabilizer muscles will get an entirely new load. Well I get loads of leg extension , shoulder , and back as well.

7) Reg Park : bench press two rods

Why would someone lie weighs two rods ? Noooooormális ? Arnold's idol, the legendary strong Reg Park next to the power demonstration (which would not need much help from the 50 ' 's, in addition to 500 pounds, that is approx. 227kg -inch bench press ), specifically as an exercise for the construction of a supporting stability and symmetrical pectoral muscle , applied this first -looking stunt antics .If I'm right , and we are to believe Reg 's son , Jon 's Park , this exercise can help a lot in developing both dumbbells and bench press to the beam . Reg Park , often entertained the people with two 70 kilo felpakolt rod pushed , only new játszásiból . This is not just a poor performance guarantors . If you try this practice , a helper is in the vicinity !