The LAT MACHINE SQUAT - Test of competence for execution 
With hands on hips to simulate the squat exercise in keeping your back straight and head high. If the point of maximum flex your heels remain flat on the floor there are problems on the efficacy of the year. If, however, the beads will raise the lack of flexibility of the ankle does not run correctly. We determine an excessive forward bending of the back and an equally excessive lifting of the basin that drain the stress on lower back and buttocks. This is a problem easily overcome with stretching exercises. support the rocker The spine of the scapula is a sort of natural saddle for the tool and the trapezius muscle on his pillow. The weight is resting on the shoulder charge in the foot centered on the axis of the body. joint alignment In bending the hips, knees and toes should always be aligned. Get out of alignment means to subject to torsion joints dangerous. Running Barbell on shoulders, back straight, eyes focused straight ahead, feet 30-40 cm apart. From the point of maximum contraction of the quadriceps with knees bent 130 degrees. Descend slowly to the point where muscle tension is released, this is parallel to the ground. A moment's rest and then explosively as rising from a chair without ever fully straighten the legs. The complete distension is used during periods of strength. ......... Source: www.discobolo.it/
BICEPS - Exercises to increase their mass 
TRAINING FOR THE MASS OF BICEPS not can change its shape, but may develop up to the one you are genetically predisposed. Curl up with rocker 4 sets of 8-10 reps I (WITH GRADUAL INCREASE OF PAY FOR EACH next set) One of the best exercises for the mass present in the repertoire of every bodybuilder. I personally use a fairly high load up to six plates of 11 kg last September When you use a very heavy load is given perhaps a little push (cheating) is like the forced reps when your muscles give up, and then provides them with a little help, but if you start to lift the barbell with clear momentum using legs, region lumbar and trapezius, know that you're losing your time and going to meet the risk of injury. standing dumbbell curls The 4 sets of 8-10 repetitions (WITH GRADUAL INCREASE OF LOAD) Another good exercise with free weights for the development of mass. Some bodybuilders do alternating curls, but when the goal is the growth I think that the variant is more effective than bilateral. Raise the dumbbells with your elbows property, palms forward and avoid resorting to outbursts. As with the barbell curl, again gradually increasing the load of 38 kg and ending with dumbbells, but be careful you do your workout, not mine! I train for a long time and it took me several years to be able to use a load like that without compromising technique. Almost anyone can lift 38 kg in the dumbbell curl, but the question is: "I can do the same while maintaining an impeccable technique?". What matters is not the load that I use, but how can you raise. Peak working for biceps Scott Curl the dumbbell UNILATERAL September 4 of 8 reps (WITH GRADUAL INCREASE OF LOAD) This type of curl can lock the elbow in place and so to reach full peak contraction the top position. Most of Scott benches are adjustable so you can position the elbow at 45 or 90 degrees (vertical). I use the angle to 90 degrees because I get a greater stretch of the muscles, it is easier to keep the elbow still and the top position of the forearm is not vertical so your biceps remain in tension throughout the movement. Scott Curl the cable September 4 UNILATERAL of 10-12 repetitions I (WITH GRADUAL INCREASE OF LOAD) The performance is like that of the Scott curl with dumbbells, the only difference is that using the cable you get a smoother, more continuous tension throughout the movement and the angle of resistance and shift. of Concentration for biceps Curl concentration September 4 UNILATERLAI of 10-12 repetitions I (WITH GRADUAL INCREASE OF LOAD) I exercise the old fashioned way, or sitting on the bench, with the bust flexed and the elbow resting on the inside of the thigh. With a slow and controlled, you have a feeling of total concentration and the full awareness of muscular work. Remember to complete the negative phase of the movement at a rate of execution as controlled. singles Cable Curl Standing September 4 UNILATERAL of 10-12 repetitions I (WITH GRADUAL INCREASE OF LOAD) Use a cable down and the handle bracket and flex the arm across the body as in the concentration curl. Concentrate on the muscles and used a slow pace of implementation in order to get the same feeling of total control over the entire range of motion. source: muscle-fitness.it
Chest high, Deltoid post. and Calves - muscle groups difficult to develop There are muscle groups that are more difficult to develop than others. It 's easy to receive requests for assistance for the development of the upper part of chest, the rear deltoids, biceps and calves. 
HIGH NUMBERS I the pectoralis major is a muscle that is part of the extrinsic muscles of the chest. has a fan-shaped and consists of three parts: clavicular head : originates from the medial half of anterior margin of the clavicle Cape sternocostal: originates from the front sternum and costal cartilages from the second to sixth abdominal Cape : originates from the anterior sheath of the muscles in his upper abdomen. The three heads are placed with a single tendon at the crest of greater tubercle of the humerus. The major muscle pectoral can furnish and rotate internally (internally rotated), the humerus, taking instead a fixed point on the humerus raises the trunk. The pectoralis major is also an accessory inspiratory muscle. The base year for the development of the pectorals are generally horizontal bench press with barbell or dumbbells. Its proper execution will result in no doubt the arrival of results. The ideal movement is the part where the barbell from the chest in line with the nipples and make a gradual turn toward the back trajectory that ends when the arms are extended and perpendicular. The projection should coincide with the jaw line, in this last part. Here the pros and cons in the selection of dumbbells or barbell: Rocker Pro Allows symmetrical and coordinated action of the arms to obtain the actual maximum performance drop with free weights. Especially against a pitch off the handle does not allow the maximum range of motion of the arm (opening). This can result in both a shortening of the muscles involved (see below). Handlebars Pro allow a maximum range of motion (even at the starting line of the chest below the line). Thanks to independent action of the arms, greatly improve the coordination General motor and muscle synergies. At the end of detente, the ability to externally rotate your elbows facilitates the setting and weight control. Against The maximum performance is significantly lower than that obtained with the barbell. 
IL posterior deltoid The deltoid is a muscle of the shoulder in the shape of elongated half-cup that covers the whole article, has an average thickness of about 2 cm. It consists of three parts and derives from the end side of the front edge of the clavicle (clavicular part), dall'acromion (acromial portion) and the trailing edge of the spine of the scapula, continuing inferiorly and distally on the humerus on which the ad takes a strong tendon at the level of the deltoid tuberosity. Its function is to raise the arm in all directions up to 90 °, since both abductor muscle that truck. The rear deltoid is involved in all exercises that involve the back, especially in rowing. Only a few series to have a good answer. The isolation exercises are the best side raised to 90 ° in all its variants. Ideally, to avoid accidents, is the version in the wires, with this version you maintain a good muscle tension during the entire repetition. 
calves The gastrocnemius muscle has two heads, medial and lateral, each of which originates from the top of the corresponding femoral condyle and the adjacent part of the joint capsule knee, which are connected by a strong tendon that expands to give rise to a range of fees ventricular muscle fibers. More specifically, the tendon of the lateral head, which sometimes contains within it the fabella, a bone sesamoid, originates from the ischial tuberosity and the tendon of the medial head instead arises from a veneer placed on the rear wall of the medial condyle below the tubercle of the adductor muscle of the leg and a rough area of \u200b\u200bthe popliteal fossa. Both tendons are separated from the knee through a mucous bag, the bag lining of the medial head is in communication, usually with the knee joint cavity with a bag and placed between the medial head itself and the semimembranosus muscle. The two heads form the corresponding lower margin of the popliteal fossa. Each of them ends up a 'fascia that matches the front surface of the muscle, the medial lower than the lateral aponeurosis then the two come together in the Achilles tendon. exercises for the calves are all suitable . Failure to achieve its goals is attributable to the choice of exercises. The soleus responds to high reps, 20-30>, and is more involved in the calf in the calf or sitting at the press. The gastrocnemius is more involved in the calf can be trained upright bass pyramid inverted pyramid with a maximum of 15 rip. source: www.discobolo.it
With hands on hips to simulate the squat exercise in keeping your back straight and head high. If the point of maximum flex your heels remain flat on the floor there are problems on the efficacy of the year. If, however, the beads will raise the lack of flexibility of the ankle does not run correctly. We determine an excessive forward bending of the back and an equally excessive lifting of the basin that drain the stress on lower back and buttocks. This is a problem easily overcome with stretching exercises. 
