Tråd: Større kasse

Kan man trene ribbekassa slik at den blir større? har ganske bra brystmuskler men hjelper ikke det når jeg føler de henger på knæra ..
Er vakumøvelser for mage et alternativ? kan noen fortelle meg litt om det?

Hva mener du? Føler du at du har "brøster" ?

hehe neinei, det var en overdrivelse.. Har hørt man kan trene musklene under ribbeinene for og øke selve kassas størrelse?

You almost never see the rib-cage development on bodybuilders today that you did on the bodybuilders of 50 years ago. Most of the current champions tend to concentrate more on their pectoral muscles and less on their rib cage. It’s a shame, too, because enlarging the rib cage can do more to deepen the chest than thickening the pectorals can ever do.

When I began weight training consistently in 1959, one of the established principles was to do a set of pullovers after a set of squats. I practiced this guideline during my weekly workouts for many years with great success. By 1968, I had built a rib cage that actually exceeded my goal.

As a sophomore in high school (1960) in Conroe, Texas, I can remember being influenced by pictures of the thick rib-cage development of such men as George Eiferman, Abe Goldberg, Reg Park, and Millard Williamson. I recall in particular a picture of Williamson with a glass of water resting vertically atop of his expanded chest. Boy, was I impressed.

Several years later, I was awed by Mike Ferraro, who won the 1964 Mr. USA contest with rib-cage, chest, and torso development that has seldom been seen since then. Ferraro’s favorite exercise was the dumbbell pullover.

One secret to these classic bodybuilders’ rib-cage expansion was not only combining squats and pullovers, but the specific way that you were recommended to breathe during the exercises. Let’s examine each movement.


BREATHING SQUATS

Place a barbell on a squat rack and load it with a moderately heavy weight. Position the bar behind your neck across your trapezius muscles and hold the bar in place with your hands. Straighten your legs to lift the bar off the rack and move back one step. Place your feet shoulder-width apart, toes angled slightly outward.

Take a deep breath and lower your body until your hamstrings firmly come in contact with your calves. Return smoothly to the top position and exhale. Take another deep breath and continue for 8 repetitions. It’s important that you inhale and exhale only once per repetition.

Don’t stop just yet, however. Keep the barbell on your back. You must progress to the next phase.

Beginning with the 9th repetition, take two deep breaths between repetitions rather than only one. Continue for another 7 repetitions, if possible — or 15 repetitions in total. (Note: The bodybuilders of the 1950s and 60s recommended that you perform higher repetitions, usually from 11-20, on squats and pullovers.)

As soon as you finish your final repetition, immediately do breathing pullovers.


BREATHING PULLOVERS

Pullovers are a terrific rib-cage exercise, especially if you do them after squats. Again, you’ll be emphasizing the same breathing pattern.

Lie crossways on a low bench. Hold a dumbbell on one end with your palms on the inside handle area of the weight plates. Extend your head slightly off the bench, with the dumbbell over your chest and your elbows straight.

Take a deep breath and lower the dumbbell behind your head and try to touch the floor. Keep your arms as straight as possible. As the dumbbell approaches the floor, drop your buttocks while keeping your feet together and legs relatively straight. You’ll have a nice arch in your middle and lower back and you’ll feel an unusual pull throughout your torso in this bottom stretch. Lift the dumbbell slowly back to the over-chest position.

Practice one deep breath during each of the first 8 repetitions, and two deep breaths — and hold the second one — during repetitions 9-15.


WIDE, THICK, and DEEP

It will require several learning sessions using moderate resistance to get the hang of breathing squats and breathing pullovers. But within two weeks, you should be able to progress to heavier and heavier weights in both.

Note: You may substitute the leg press machine for the squat. Also, in place of the squat, some trainees experience good results using trap-bar deadlifts or regular deadlifts. Just be sure and perform the breathing in the same style.

For an intermediate bodybuilder, you goal is to accomplish the breathing squat with 225 pounds and the breathing pullover with 45 pounds. Keep working hard and always try to increase the resistance — while adhering to strict form.

When you can do the breathing squats with 315 pounds and the breathing pullovers with 65 pounds — both for 15 repetitions — you’ll have a torso and a rib cage that will be wide, thick, and deep. And you’ll be well along the road to building a classic rib cage.

Other Exercises for Expanding
the Rib Cage


Muscle, tendon, cartilage, and other connective tissues are more easily stretched and expanded during the developmental years. Thus, a teenager can more readily enlarge his rib cage than can an adult. This is not to say that rib-cage expansion can’t be done after maturity. It just takes more concentrated work.

Here are four other exercises that can help you in your quest for a bigger rib cage. Either of the first two may be substituted for the breathing pullover. The last two are auxiliary movements. Practice them when your workout is completed.


Lat Machine Pullover While Standing

Attach a straight bar on a high lat machine. Grasp the bar with your hands close together and your palms down. Turn and face away from the bar. Your hands should be behind your head. Keep your arms relatively straight and lean away from the machine. With the chest expanded, the torso stretched, and the body on a 45-degree angle to the floor, you are now in the starting position.

Pull the bar over your head and in front of your chest. Keep your elbows locked throughout. Let the bar smoothly return behind your head to the starting position. Stretch for a few seconds by leaning into the bar. Repeat for the required repetitions.


Nautilus Pullover Machine

Here’s a terrific exercise that requires the Nautilus pullover machine, which used to be a basic piece of equipment in most fitness centers. Because of machine’s rotary resistance, you have a much greater range of motion than is possible with a dumbbell pullover. If you’re lucky enough to have access to one, be sure and apply it.

Sit in the machine. Make sure the top of your shoulder lines up with the axis of the movement arm. Adjust the seat bottom appropriately until it does. Fasten the seat belt across your hips. Leg press the footpedal until the pads on the movement arm are about chin level. Place your elbows on the pads and you’re ready to begin.

Remove your feet from the foot pedal and slowly rotate your elbows back into a comfortable shoulder and upper-back stretch. Pause for a few seconds and stretch even more. Rotate your elbows forward and downward smoothly until the bar touches your midsection. Return slowly to the stretched position. Repeat for the required repetitions.


Backbend on Floor

This exercise will help to stretch the torso and to contract the muscles of the lower and middle back. It will also assist you in projecting your rib cage during a side chest pose. Important: Attempt this movement very cautiously at first — and if you experience any unusual pain, discontinue it immediately.

Lie face down on the floor. Look toward the ceiling and begin to arch your neck and middle back. With your hands in a push-up position under your shoulders, gradually straighten your elbows as you extend and arch your middle and lower back more and more.

When you reach the highest-possible position, bend your knees and try to touch your feet to your head. At the same time, push your head back further by extending your arms. Ease out of the top position and return smoothly to the floor. Repeat several times. Few people initially will be able to touch their feet to their head, but many can work up to it in several months.


Stomach Vacuum

Here’s a movement that will help you control your breathing, as well as some of the smaller muscles that surround your rig cage. It was a favorite of Frank Zane, a former Mr. Olympia. And it contributed greatly to my ability to project my rib cage during my chest poses.

Lie on your back on the floor. Make sure your stomach is relatively empty. Place your hands across the bottom of your rib cage and the top of your abdominals. Take a normal breath and forcibly blow out as much air as possible. This should require about 10 seconds. Now here’s the challenging part: Suck in your stomach to the maximum degree — while not taking in any air during the process. If you’re doing it properly, you’ll feel a concave formation — which is called a stomach vacuum — under your lower ribs.

You won’t be able to hold the vacuum very long. Try it several times while lying down. If you feel a little light-headed, that’s normal. Rest a little longer between repetitions.

Stand now and try the vacuum in front of a mirror. Remove your shirt so you can see what’s happening. At first, the vacuum is more difficult to do standing than lying, but with a little practice you should be able to master it in a standing position. Then, you’ll want to apply it while contracting your arms and chest, as well as other muscle groups. That’s not easy to do initially, so you’ll have to practice it repeated for several months.

But it’ll be worth it when you’re able to expand your rib cage and chest and ease into a stomach vacuum — while walking on the beach this spring and summer.

kjempesvar HIT! Men skjønte ikke helt backbend on floor.. kan du forklare det litt nermere?

Lurer på om en slik "sitte og KUN svinge side til side" magemaskin bygger de musklene nedenfor bryst på ribbeina også...