Very good guys, a training complete at home, efficient, simple, without infrastructure. Yes, you will see everything this in today's video, a complete workout to do at home, to destroy the pecs, beauty? So start the video by clicking on like, subscribing here on the channel, because will have all the muscle groups separated, very efficient workouts.
Remembering always: when you have a question, search here: "Leandro Twin back training", "shoulders training at home Leandro Twin", you will find videos here on the channel about it. Personal is as follows: Our mother exercise will be the flexion of the arm for the chest, Perfect? Now we can do some variations so that we can work several portions, work the top, bottom, part medial, okay?
So our first exercise is going to be the classic push-up, perfect? Form on the flat ground. [Performing the exercise] It is important that you touch the chest to the ground so that you get the most possible range.
Isn't that right, Floquinhos? "Leandro Twin I am finding it very easy to do this flexion of arm ". If you are finding very easy, do it slower.
[Performing the exercise] In this exercise we will do 5 sets, perfect? Until failure. What happens is that we will be able to use it for those who have a lot of strength, working with a break time smaller, so let's put there that I do 30, 40 repetitions, no problem.
What i I will make? I will decrease my time interval to 30 seconds, so the Monday won't be 30 anymore, will come out a lot less, right Floquinhos? For whom have more difficulty can do with the knee supported on the floor, this will facilitate exercise.
Or also something mixed, perfect? I'll start with the standard and I will end with the knee, so when my strength is running out and then fail more to do, I will do it this way. Our second exercise will be exactly flexion, but for another portion now, to the upper portion.
"And how do I do for the portion superior Leandro? "Are you going to do reverse truth than what you did normally, so many people think that to the top we will do it here. And isn't it, perfect?
we will make mechanics more like that of the development, because the bench press and the development, the inclined is in the middle of the two, Perfect? So if I were to do a development for weighted shoulders of my own body, I would plant a banana tree. So between planting a banana tree and do straight, what do I have left?
Do with feet supported, look, when I want focus on the inclined part i'm going to just doing it this way. [Performing the exercise] [Performing the exercise] [Performing the exercise] 5 series again until failure. This one will demand a lot more, because you will already be tired of the first exercise.
And our next exercise will be exactly, 5 series until failure, will work the part lower chest, and then as you already you must imagine, is that execution that I I put here. See: I will do a bent arm flexion, inclined bending going to work the bottom with predominance of the pectoral. [Performing the exercise] This exercise he has an execution a little bit simpler, a little bit easier, why we will leave it last, because if we start with it, it will very easy to do and the others are going to be very difficult, so we places a strategic order for everyone stay, more or less speaking, tiring equally.
5 series again until failure, I will have this chest training 15 sets all until failure. Interval time, from 30 seconds to 2 minutes between sets and exercises. What’s going to end this: If you is an individual who has a lot of strength, so put the rest time shorter, because with just 30 seconds you will able to do some target repetitions in hypertrophy, when you're an individual who doesn't have that much strength, "Leandro is only leaving 3, 4".
Put 2 minutes, because exactly this will take longer to go into fatigue and you unable to do any repetitions, perfect? When you have a lot of strength, 30 seconds, when you have little strength, 2 minutes. "Leandro Twin and if I do and leave only 1, 2 repetitions, okay?
"Okay, perfect? The style will be very positive and you will quickly able to increase the load, perfect? This is standard guidance that I leave to my students.
When I pass an exercise to failure, even if one or two came out, no problem, you can do it, because the body will be sorry and it will respond a way to adapt to that, and that’s what we need. Perfect, guys remember that this playlist has all muscle groups for us train at home, so I recommend that you access this playlist so you can structure your complete training at home.
