Hwang Chul-hoon, a fitness star from South Korea, has the title of "Asia's first muscle circumference" and has been maintained for many years and has never been surpassed, so how shocking is his figure in real life? Come, feel it in the picture above
Everyone knows that the conventional size of the shaker cup is not small, many people's arms are not yet thick shaking cup, but in Huang Zhexun's hands, it is like a bottle of Wahaha, which looks too petite and cute.
Chen Kang on the side also couldn't help but go forward to make a comparison, you can see Huang Zhexun's right shoulder, just the size of the front of the deltoid muscle, which is larger than the fist.
The funniest thing is that once when he was participating in an event, he shared the stage with an e-cup sister, and the size of his chest was evenly matched, which was too exaggerated
So, how did Huang Zhexun train to become the first circle in Asia? Let's walk into his daily training to take a look, although his muscle circumference we can only look at the ocean and sigh, but his training techniques we can still learn from, today focus on how Huang Zhexun practiced the chest and shoulders.
Shoulder training
The first action is to stand up and push, Huang Zhexun can use 100 kilograms of weight to do the group, large weight destruction, is his first secret to build a giant shoulder.
One detail to pay attention to here is that while pushing the head too much, Huang Zhexun is pushing the head and chest forward, which avoids excessive body back, reduces spinal pressure, increases muscle stimulation, and everyone must remember this essential when doing it
The second movement is to stand on the side and lift flat, and Huang Zhexun likes to do it in a different rhythm and amplitude, sometimes using explosive movements to strengthen the fast muscle fibers.
Sometimes a quarter-way side lift is done at the bottom to strengthen the upper muscles and play an important role in preventing shoulder injuries
Sometimes the bending of the arm is increased, and the weight is greater to destroy the middle bundle
Sometimes do the old-school side-side flat lift exercises, this action should focus on it, its strength curve is different from the ordinary side flat lift, the strength of the starting point has reached the level of the ordinary side flat lifting apex, and with the elevation of the arm, the stimulation will increase, very little weight can bring extremely intense stimulation, is a must do the middle bundle exercise.
The third action is dumbbell pushing, and Huang Zhexun will use dumbbells to play some strange variants, such as the shoulder push of the w-shaped outward, so that the stimulation is more offset to the middle bundle.
As well as pushing vertically to the top, let the arm rotate inward, so that the stimulation is more concentrated in the anterior bundle
The fourth action is to lean over the bird, and Huang Zhexun chooses the way of small weight and high number of times.
Pectoral muscle training
The first movement is the instrument pushing the chest horizontally, with an explosive rhythm. This is a highly targeted detail action, it is aimed at strengthening the muscles near the stop point of the pectoral muscles, that is, I circled it in the picture below, from the front bundle to the outer edge of the pectoral muscles, you will feel the extra stinging of this socket when you push it.
The second action is the flat dumbbell bench press, Huang never likes to gather the dumbbells and do peak contractions when bench press, he prefers to do it with an explosive rhythm, pursuing a higher number of times and longer muscle work time.
The third action is a flat dumbbell bird, making a bird his thinking is completely different, he will have a full peak contraction, and when he is lowered, he will also pursue the maximization of pectoral muscle stretching.
The fourth movement is to stand and cross the dumbbell clamp chest, which is a training for the upper chest, and you can see that Huang has a contraction of the shoulder blade every time, so as to stretch the upper chest more fully.