Toothed muscles. Complex exercises.

Gear muscles, leaving the widest back muscles, are parallel to the ribs. They connect the intercostal muscles with pectoral muscles and stretch to the oblique abdominal muscles, down. If these muscles are developed correctly, they look like fingers - each bundle is separated from the others and is clearly distinguished. A distinctive feature of these muscles is that the level of their development can not be measured, the main measure is a visual assessment.

A significant part of beginning bodybuilders disdain to the jagged muscles during training, which is a strong misconception. Pumping jagged muscles in the process of general muscle pumping is almost not realistic, since this is a very labor-intensive process. A special set of exercises is required for their pumping. Even professional athletes require several seasons to give the jagged muscles the necessary relief and volume.

The development of these muscles is very important for a bodybuilder for a number of reasons:

- jagged muscles are an indication that the athlete has achieved real mastery in detailed training;

- These muscles help to separate pectoral muscles from the widest muscles of the back and oblique muscles of the abdomen;

- well-developed jagged muscles give your body more symmetry and athleticism.

Some people were lucky a little more, they naturally have excellent potentials for the development of jagged muscles. However, not everyone has this natural giftedness and many athletes are required to make a conscious effort to develop jagged muscles. I propose to familiarize with the complex of exercises, in which it is detailed, how to pump the front serrated muscle. Well-developed jagged muscles make it possible to demonstrate many different poses much more effectively, especially where the hands are behind the head.

Instruction: how to pump the anterior dentate muscle.

1. The first exercise is performed on the horizontal bar. After hanging, raise the left leg along the diagonal of the trunk, with the left knee to reach the right breast. Then it is necessary to freeze for a couple of seconds, and then lower the leg to its original position, until it is completely straightened. The same is done with the right foot. Repeat this exercise five, six times.

Note: If possible, complicate the exercise, trying to reach the knee of the opposite shoulder.

2. The next exercise is similar to the first, just reach the opposite breast with the knee. It differs from the previous one only in that it is performed on a sports bench, when lying down.

Note: With each approach, you need to change the angle of the bench.

3. The third exercise explains how to pump the jagged muscles with a barbell. To do this, we put the bar on the shoulders, behind the head. And we begin to move the whole body, making sure that the ends of the bar are drawn in the air imaginary correct eights. In the course of execution we change the directions of the eights, that is, four eights clockwise, and four eight in the opposite direction.

Note: In this exercise, the weight of the bar should be optimal. If you decide to increase the load, ask the partner to help you put the barbell on your shoulders and hedge you at the end of the exercise.

It should pay your attention to the fact that all small muscle groups , designed for long-term loads (jagged muscles also refer to them) do not like a small number of approaches and maximum weight. The best option is to create for yourself a separate program, which involves, during the approach, 30-50 repetitions of this exercise. You should not be embarrassed by the low weight, it is in these exercises, as when the quantity is appropriate, but not the "quality". Which will serve as the main factor for pumping these muscles.

The jagged muscles of the press should not be pumped more than twice a month. Exercises with jagged muscles must be performed in the final part of classes and before the scheduled day of rest from training. These conditions should not be neglected, since these muscles are prone to injury, which will interfere with working with the maximum weight when pumping other muscle groups.