Kevin Leffron's chest muscle exercise plan, one-day diet and fitness plan, and some things to pay attention to when warming up. Exercise is very important in our daily life. Exercise can relieve our mood. Let's share Kevin Leffron's chest muscle exercise plan and one-day diet and fitness plan.
Kevin Liveron's chest muscle exercise program, one-day diet fitness program 1 Kevin Levron was the runner-up in the 2000 Mr. Olympia competition, together with legends Dorian Yates and Ronnie Coleman.
Kevin, as an influential bodybuilder in Dorian era and Ronnie era, has a great influence on bodybuilding standards from the body shape. For example, his triceps brachii, chest muscles and shoulder deltoid muscles are all recognized as one of the few perfection in bodybuilding. Kevin's image in bodybuilding has been great up to now. Although people still nicknamed him the second child of the Millennium and the uncrowned king, Kevin will always be a great asset in bodybuilding.
Kevin's chest muscles are his proudest place. In an interview with Bodybuilding magazine, the following are the chest muscle exercise skills and plans that Kevin shared.
Training action: My upper chest training mainly focuses on the following three actions, namely, oblique barbell bench press, oblique dumbbell bench press and parallel bars bending arm extension. Maybe you will ask me why I rely on these three exercises. The answer is simple. They are very effective.
1, inclined plate barbell bench press.
I always start with the inclined plate barbell bench press, and the inclination of the plate is 30 degrees, which just focuses the pressure on the upper chest, not the deltoid muscle.
The movements should be smooth and consistent, control the weight, slow down when the lever touches the upper chest, and then push up until the arm is completely straight.
2. Tilt dumbbell bench press.
The inclination of the plate is the same as that of the inclined plate barbell bench press. If it exceeds 30 degrees, the pressure will be transferred to the deltoid muscle.
Palm forward, push the dumbbell to the almost locked position, tighten the upper pectoral muscle, and then lower the dumbbell to the initial position.
3, parallel bars arm flexion and extension.
The arm flexion and extension of parallel bars is the secret weapon to develop the whole pectoral muscle. Those who lack special equipment to train at home often use it. Many people have developed very touching chest muscles and clarity with this action.
Because weight is resistance, the range of training times is no different. I did the first group about 25 times, and then it dropped to 15 times, and I did 3-4 groups.
Training frequency: Many people ask me how to enlarge a certain part, and I always advise them to train that part hard twice a week. This is especially true for upper chest training.
Number and frequency of groups: In order to stimulate fast muscle fibers and slow muscle fibers at the same time, I use upper chest training once a week for aerobic training mode, with 4 groups of exercises each time, 25 times in each group. The other training mode is anaerobic block-increasing training mode, with 4 groups in each group and 6-8 times in each group. Have at least 3 days to recover after training, otherwise you will overtrain.
Warm-up action
Training one
Practice group
Inclined barbell bench press 425
Tilt dumbbell bench press 425
Parallel bars arm flexion and extension 425—— 15
Training 2
Practice group
Inclined plate barbell bench press 46-8
Inclined dumbbell bench press 46-8
Parallel bars arm flexion and extension 425—— 15
One-day diet and fitness plan
Get up at five in the morning; Drive to the gym.
Bike for an hour at 6: 00 in the morning.
At 7 o'clock in the morning, I practiced abdominal muscles and did 4 super groups and 6 different exercises.
Eat the first meal at eight o'clock in the morning, including 454 grams of fish, 227 grams of potatoes and fresh spinach.
After breakfast at 9 am; Conduct the first strength training.
Have the second meal (the same as the first meal) at 1 1: 00 in the morning.
Instruct students to train before 2: 00 pm.
Have another meal at 2 pm, and then have a rest.
Patrol the gym at 4: 00 pm to guide the trainees in training.
Have the fourth meal at five in the afternoon.
The second strength training at 5: 30 pm.
Rest at 7 pm 1 hour.
Have the last meal at 8 o'clock in the evening.
Do abdominal exercises at 9 pm.
In the afternoon 10: 00, pedal for 60 minutes to repair the bike.
Close the gym at 1 1 pm and go home.
Kevin Leeflang's chest muscle exercise plan, one-day diet fitness plan 2 chest anatomy and suggested actions.
The chest is composed of two muscles, which together complete the function of pectoralis major. These two muscles are pectoralis major and pectoralis minor. The pectoralis minor is located below the pectoralis major, starting from the clavicle and ending at the sternum and armpit (humerus).
The most basic chest exercises are bench press and flying birds.
Although the pectoral muscle is composed of a single muscle, it needs to be divided into three parts to train. The upper, middle and lower parts can be best stimulated by changing the angle.
An inclined stool with an angle of 30-45 can give the best stimulation to the upper chest. For example, the upward inclined barbell, dumbbell bench press and upward inclined dumbbell bird are all very good chest exercises.
The middle part of pectoralis major can be stimulated with a flat bench, and flat barbells and dumbbell bench presses or flat dumbbell birds are all good middle chest exercises.
The lower chest can be stimulated by a stool with a downward inclination of 30-45. The downward inclined barbell, dumbbell bench press and downward inclined dumbbell bird are all very good lower chest movements.
I found that all areas of the chest responded well to the middle and low training time. We don't recommend beginners to do high repetition training. The greater the weight, the more you can lay a solid foundation for novices. Similarly, when you first contact training, free weight should be your main focus, especially if your chest muscles are your weakness. Free weight can help you develop a more balanced and stronger chest muscle than the equipment.
Now that we know the composition and position of the pectoral muscles and the optimal frequency range, we can start to look at the training plan.
All movements should be completed in perfect form, because if you develop bad movements or bad habits from the beginning, you will soon make slow progress, and worse, you may encounter injuries. Know a new action before you try it.
The following five training programs are enough for everyone to use for a while. Let's have a look.
1, upper chest day
Three groups of barbells tilt upward and bench press (medium grip distance) for 4-6 times.
Tilt the dumbbell upward and bench press 3 groups for 8 times.
Three groups tilted the dumbbell bird up 8- 12 times.
Push-ups in 3 groups 12 times.
2. Mid-chest Day
Three groups of barbells tilt upward and bench press (medium grip distance) for 4-6 times.
Tilt the dumbbell upward and bench press 3 groups for 8 times.
Dumbbell bird 3 groups 8- 12 times
Push-ups 3 times 12 times
3. Lower Chest Day
3 groups of downward inclined barbell bench press, 4-6 times.
Down-sloping dumbbell bench press 3 groups for 8 times.
The dumbbell bird descended 8- 12 times in 3 groups.
Push-ups in 3 groups 12 times.
4. Power Day
Barbell bench press (medium grip) 3 groups 4-6 times.
Three groups of barbells tilt upward and bench press (medium grip distance) for 4-6 times.
3 groups of downward inclined barbell bench press, 4-6 times.
Parallel bars 3 groups 8- 12 times
5. Dumbbell circumference training day
Tilt up dumbbell bench press for 3 groups of 8- 12 times.
Three groups of downward inclined dumbbell bench press 8- 12 times.
Down-sloping barbell bench press for 3 groups of 8- 12 times.
Parallel bars 3 groups 8- 12 times