Mal som šťastie na ženy

Doba je zase raz zložitá, všetci riešia závažné otázky, aj výtvarníci. Grafik a ilustrátor Marek Cina však svojimi kresbami vyhlásil protest tragickému pohľadu na svet.


femme: Ako je to s tým šťastím?

Marek Cina: Čestne prehlasujem, že za to, že sa dnes živím grafikou a knižnou ilustráciou môžu  najmä ženy, ktoré v školskom veku rozpoznali nadanie, venovali sa mi s plným nasadením, povzbudzovali ma a v pravej chvíli poradili, aký odbor by pre mňa bol najvhodnejší. A, samozrejme, ako ženy väčšinou, nemýlili sa. Prvá bola moja pani učiteľka na základnej škole, ktorá mame odporučila, aby ma zapísala na ZUŠku. V tom čase tam práve nastúpila Miriam Kavuličová Tomašiaková, čerstvá  absolventka reštaurátorstva maľby v Poľsku a skúšala s nami všeličo netradičné. Pod jej vplyvom som sa začal orientovať na maľbu a aj počas štúdia na košickej „Šupke“ u profesorky Noémi Ráczovej som sa viac, menej orientoval týmto smerom. V odbore propagačného výtvarníctva sme sa však naučili veľa užitočného a ja som vždy rád kreslil, preto mi poradila, aby som sa prihlásil na Katedru grafiky do ateliéru voľnej tvorby a ilustrácie na VŠVU. Dovtedy som si myslel, že pôjdem študovať maľbu, respektíve reštaurátorstvo maľby do Banskej Bystrice, ona mi však povedala, že ak nechcem celý život iba dotvárať prácu iných, nech si zvolím iný odbor.

femme: Kreslíte, ilustrujete, ale „propagačné výtvarníctvo“ tiež zapustilo korene...

Marek Cina: Vždy sa mi páčili krásne urobené, ručne viazané knihy, teraz som si vyrobil skicár so zlatým orezom v koženej väzbe zo starej bundy, tiež sa už nejaký čas venujem tvorbe tzv. pop up knižiek. Ich výroba je nákladná, preto sa u nás nevyrábajú a na trhu sa takmer nevyskytujú. Písmomaliarska zručnosť by sa mi tiež niekedy zišla a v poslednej dobe skladám cyklus drobných objektov. Ide vlastne o recykláciu, alebo „transformáciu“ a v tom má určite prsty moje stredoškolské vzdelanie. A z tejto relaxačnej záležitosti pomaly vzniká výstavná kolekcia.

femme: Pop up knihy na pultoch často nevidieť, starší si ich pamätajú skôr ako knižky pre najmenších, ale zdá sa, že by o ne mohol byť záujem. Vy sám ste autorom dvoch vydarených kúskov...

Marek Cina: Prvý vydarený kus je „Horror“ a druhou moja absolventská práca „Fámy“ od Petra Janečka. V obidvoch prípadoch došlo k manželstvu medzi ilustráciou a kresleným humorom a najmä v prvej menovanej, ktorá neobsahuje text, je dej podaný výlučne pop up spôsobom, teda prostredníctvom nalepených papierových kúskov, ktoré pri otáčaní stránok vystupujú z pôdorysu do výšky. Rozmýšľam, ako by som mohol túto knižku namnožiť a posunúť ju tak do predaja a vychádza mi, že skladačka typu „urob si sám“ by mohla byť z hľadiska výroby a predaja asi najvhodnejšia. Aj by si ľudia urobili knižku, niečo sa naučili a zároveň si oddýchli od inej práce.


femme: Čo to vlastne pop up kniha je a aká je jej história?

Marek Cina: Pop up knižka je vlastne priestorové leporelo či mechanická knižka. Z najbežnejších prvkov sa v nej využívajú napríklad otáčací kruh s výrezovým okienkom (wheel), prekladačky (flaps), rôzne za sebou zoradené plány tak, ako ich poznáme zo scény bábkového divadla (tunel book), výjavy, ktoré sa otvárajú v plánoch po otvorení a zafixovaní listov v pravom uhle (multiple layers) alebo tenké špirály prilepené k protiľahlým stranám, posunom sa vysúvajúce do priestoru (spider web). K najstarším typom patria aj tzv. paper doll books s obliekacími postavičkami dievčat aj chlapcov a pravdepodobne z tohto zdroja pochádza aj „obliekacia vystrihovačka“, ktorú z detstva pozná hádam každý.

História týchto kníh siaha až 700 rokov dozadu, keď benediktínsky mních Mathew Paris vytvoril v roku 1250 mapu púte z Anglie do Svätej zeme a Jeruzalema ako bohato ilustrovaný text so záložkami v rohoch. Do 18. storočia sa však mechanizmy, ako ich poznáme dnes, vlastne nevyskytovali, väčšinou sa jednalo o „prekladačky“ a doplňujúce prvky. Priaznivá doba pre tento druh kníh nastala s príchodom priemyselnej revolúcie, keď sa zmenil spôsob organizovania práce strednej triedy, ktorá mala viac času venovať sa deťom a takéto knižky sa za začali tvoriť najmä ako náučná a zábavná literatúra pre deti. Odvtedy sa striedajú obdobia záujmu a zvýšenej výroby pop up kníh s obdobiami menej priaznivými, ale cieľovou skupinou už nie sú len deti, ale vlastne všetci, ktorí vedia oceniť knihy, pri ktorých tvorbe prichádza k slovu nielen výtvarník a remeselník, ale aj „papierový inžinier“ ako technický člen výrobného týmu.

femme: Narodiť sa so zmyslom pre humor je ako poznať jeden jazyk navyše. Celá vaša tvorba je ním poznačená. Okrem toho ste objavili prvok roztomilosti a nevinnosti...

Marek Cina: Keď som sa raz hlboko zamyslel, zistil som, že množstvo výtvarníkov sa snaží riešiť samé vážne témy. V zásade proti tomu nič nemám, každý má svoju cestu, ale prečo neponúknuť aj niečo, čo nerieši filozofické záležitosti? Tak som si povedal, že nezaškodí trochu jednoduchosti a čo už je nevinnejšie, ako keď si malí chlapci čmárajú do zošitov kresby autíčok. Tak vzniká súbor „Prokrastinačná strojovňa“, v ktorom portrétujem staré typy „náklaďákov“, Ávií, bagrov.... Ale v tomto smere je vďačná aj taká zákazka ako boli ilustrácie pre knihu aforizmov „Bodaj bi“ Tomáša Uleja alebo kniha „Darca“ od Lois Lowry.

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    containing only micronized creatine monohydrate as the lively ingredient.


    Though four Gauge contains significantly much less creatine per serving (1g) than the others on this record,
    it makes up for it with science-backed ingredients designed to support you both pre-
    and post-workout. Both EcoWise and Bageto deliver a stable 5,000mg of creatine monohydrate per serving.
    EcoWise even packs an additional enhance with 400mg of turmeric and black pepper for enhanced absorption, so if you’re looking for that
    further edge, this model is value contemplating.
    EcoWise’s creatine monohydrate gummies are crushing
    it… Over 1,000 individuals grabbed these this month up to now, and they’ve
    received a solid 4.5-star score. For anyone hitting the gym—man or woman—these gummies pack strength and
    restoration in every chew. With mango and strawberry
    flavors, they’re not solely delicious but
    also micronized for 59x more solubility—so you take in extra creatine, sooner.
    Production-wise, each bottle is made in an FDA-registered facility
    within the USA to fulfill high-quality requirements.

    It’s finest to bulk up when you already have less fats – this will
    enhance your muscle at a more healthy price. Including muscle
    and decreasing fats is healthy, even should you aren’t interested in changing into large.
    Health is just as necessary as appears, and bulking might help with that.
    For some folks, a gritty texture makes it really tough to get their creatine complement down. Micronized creatine goes through additional processing to make
    it more easily dissolvable, so if this can be a concern, it's best to opt for a complement that clearly states it is micronized.

    When selecting a supplement, search for merchandise independently examined
    or licensed by organizations such as NSF, U.S.
    Pharmacopeia, or ConsumerLab.com. For personalized steering, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
    Creatine monohydrate offers quite a few potential advantages with minimal
    threat. If creatine monohydrate may assist your well being and athletic objectives, its
    cost may be worthwhile. Nonetheless, always consult a healthcare provider before beginning a
    new complement to ensure it is going to be secure and efficient for you.


    According to the ,Journal of Applied Physiology, intake of creatine might help the physique to crank out extra reps, leading to
    further muscle growth. In addition, the formula
    incorporates nothing other than pure creatine monohydrate.
    There are not any pointless components, fillers or synthetic elements.

    Whereas capsules avoid mixing, they will cost extra per serving because of requiring a quantity of caps to
    equal the recommended 5g dose. For those that choose the comfort
    of capsules over powders, Optimum Vitamin Creatine capsules offer
    a viable possibility.
    It is a clear and lasting power supplement to help you focus
    throughout high-level efficiency without worrying about a crash
    or a bizarre feeling. If you have extra muscle or are tremendous
    lively, you would possibly want up to 10g daily. It’s worth doing slightly math to determine the perfect
    quantity for you, whether you just like the precision of tablets or the pliability of
    powders. The price tags on creatine can vary from as little as
    $0.39 to as excessive as $2.24 per serving, and this varies by
    things like formulation and type of creatine. Fortuitously, creatine
    is considered to be very safe when taken within the recommended dosages.
    In fact, creatine has been extensively studied and
    no proof of any serious unwanted effects have been discovered.

    Different supplement types like liquids, capsules or tablets and drink mixes are additionally extensively available.

    Creatine supplements are usually best for athletes and individuals who regularly exercise to extend muscle
    mass and wish to optimize their exercise restoration. Claims about
    creatine’s capacity to increase athletic performance abound,
    however do these claims really maintain up in phrases of scientific research?
    Read on to be taught extra about the advantages of this
    complement, if it’s essential for athletes, and a few brands that could be price it—as beneficial by Forbes Health Advisory Board nutrition consultants.

    So far, creatine monohydrate proves to be one of
    the best as a result of it's secure, efficient, easy-to-use,
    and broadly out there in the market! Additionally, in distinction to
    other creatine sorts, creatine monohydrate is the most-researched creatine, so the information and information about it are well-established.
    Creatine magnesium chelate is simply creatine that includes
    some levels of magnesium attached to its molecules.

    "Usually don’t care a lot to publish critiques unless it’s an extremely superb or horrible product. I’m not going to touch upon the effectiveness of creatine (do your own research). I’m right here to rave about Nutricost and how a lot of an ideal company they're and what they’ve done just lately by downsizing their bottle measurement but preserving the identical quantity of product.
    Do your analysis, contemplate your goals, and choose a high-quality product from a good model. With the right complement and a consistent fitness routine, you can see improved performance and elevated muscle mass. Get ready to hit your physique objectives with the Life Extension Creatine Capsules. Made with the best standards and based on the latest scientific findings, this complement promotes muscle mass, helps muscular efficiency, and helps help brain function. Creatine is naturally produced within the human body to produce vitality to all cells, however this supplement can replenish your muscle creatine at a faster price to enhance your exercise efficiency.
    They’re designed to be taken twice a day, which provides you a 5-gram day by day dose. If you’re looking for a lift when performing an intense full-body workout or favorite circuit routine, this is the one to choose. It incorporates a number of elements that help muscle building and recovery. General suggestions for increasing creatine stores are to take 5 grams, or round zero.three grams per kilogram of physique weight, for 5 to seven days, cut up up into four doses. Once stores are saturated, they are often maintained by taking three to 5 grams per day. Their creatine is obtainable in powdered type in quantities starting from a hundred grams per bag to 25 kilograms, so you ought to purchase in accordance with your wants.
    When it involves creatine dietary supplements, the shape you select will rely upon private preference. Creatine powders are a preferred selection as a result of it’s easy to combine with water or juice and could be adjusted to meet individual wants. Creatine pills are additionally a convenient option for people who choose to take dietary supplements in tablet form. Creatine monohydrate, creatine hydrochloride, and creatine ethyl ester.
    This long-term examine found that creatine "has no long-term detrimental results on kidney or liver capabilities in extremely
    educated faculty athletes within the absence of different
    dietary supplements". Worth was a factor however not necessarily the deciding one when it came to selecting one of the best creatine complement. We looked for good worth with high-quality and performance-enhancing properties. When we made this record of one of the best creatine dietary supplements, we considered several factors. Thorne Creatine is a product that was created with the needs of athletes in mind. It’s NSF licensed, so you understand will in all probability be secure for your body–and can even help enhance efficiency. I also seen the inclusion of 1.5 grams of betaine anhydrous, which helped improve my energy output and total strength.
    We do NOT intend for the data introduced via our articles to replace the medical relationship with a qualified physician, nor does it characterize specialised recommendation. Furthermore, the supplement lacks unnecessary sugars and additives found in opponents. Evaluations highlight noticeable results achieved via consistent use. Our editors independently analysis, test, and recommend the most effective merchandise; we could receive commissions on purchases created from our chosen hyperlinks. Although the prices can range anywhere from $0.39 to $2.24 per serving, or $20 to $60 for a complete container, the typical you may pay is round $1.11 per serving. This creatine does come in capsule type, which you may or may not like.
    As you'll be able to see from my transient examples above, creatine advantages go far past bigger bicep or quicker sprints. This molecule continues to intrigue me as I learn daily about increasingly more advantages it provides. Contemplating how inexpensive and efficient creatine is, I Am hoping you're beginning to see why it is a every day staple in my own supplement protocol. When mixed with resistance training, creatine has been proven to increase lean tissue mass and improve leg strength, endurance, and common power in aged men.
    Upkeep dosing is commonly preceded by a "loading period," the place you are taking a higher dose of creatine for a brief time. Research counsel that zero.3 g of creatine per kg of physique weight for up to seven days is effective. Food and Drug Administration (FDA), there are particular markers of quality to look at for. Pace recommends specializing in product purity, manufacturer reputation, and ingredient quality when selecting a creatine complement. Select a third-party certified supplement with the label NSF or Knowledgeable Sport for additional high quality assurance, she adds. She also loves that it incorporates no added sugar, artificial sweeteners, or components, making it a great choice for fueling your exercises.
    Then you possibly can change to upkeep levels of 5 grams of creatine on a regular basis. Priyankaa is our senior health and wellness writer, specialising in expert-tested reviews and roundups on the newest well being and fitness products. From strolling boots to working machines, Priyankaa has written about hundreds of products and is passionate about offering in-depth, unbiased reviews. For this take a look at, we also enlisted the assistance of two nutritionists to analyse the products and help you make an informed choice on creatine supplements. From blue raspberry to cola, Warrior's vary of tasty flavours means loading up on creatine shall be something you look forward to every day. The product proved popular with panellists, who thought the neat little tub was best for popping of their gym luggage and taking up the go.
    Capsules could be handy while traveling, and this firm additionally provides the complement in a non-grainy powder kind. Analysis means that taking whey protein alone has similar results on muscle mass and strength as taking whey protein mixed with creatine. Due To This Fact, there could additionally be no added advantage of taking creatine if you already devour sufficient protein.
    If you’re new to the pump game, unflavored pre-workout creatine dietary supplements might not work well for you. If you wrestle with taking pre-workouts or other creatine supplementation mixes. There will not be a Flintstones-shaped choice, but creatine gummy dietary supplements do exist.
    However, the authors didn't find that HMB significantly increases muscle or strength or decreases body fats throughout resistance training. A loading phase is when people consume massive amounts of creatine in a short house of time to saturate their muscular tissues with creatine. The greatest creatine supplement for you is decided by elements like personal choice, health history, price and more. Consult along with your healthcare provider to discover out if you ought to take a creatine supplement. Creatine supplements may price wherever from $10 to $99 depending on elements just like the manufacturer, servings per container and the type of creatine contained in the complement. When it comes to finding the right creatine complement for you, there are many options on the market. We spoke to a few nutrition experts and Forbes Health Advisory Board members to get their top recommendations to help make your decision making somewhat simpler.
    One pouch has virtually ninety servings, which is able to last you a very long time and deliver some nice features. I truly have had the unflavored and may inform you that it has a taste and it’s not good. I would go along with the Lemon Lime if I were shopping for it again, it has to be higher than the unflavored. Creature is among the most cost-effective creatines on the listing, so it is also simpler on your pockets. Furthermore, the powder mixes nicely, and the ultimate consistency is that of pure juice. You can't stir it and simply shake it before consuming, and there won’t be any leftover powder at the bottom.
    He typically makes use of research-backed supplementation protocols for many of his shoppers to optimize outcomes. But mainly, different ingredients in these pre-workouts such as citrulline, beet root, and arginine can enhance nitric oxide, which reinforces blood flow and leads to boosted pumps. C4 Dynasty is a high-powered pre-workout method not for the faint of coronary heart. And it has 5g of creatine from their Dynasty Triple Creatine Advanced, over 6g of beta-alanine, and a whopping 10g of citrulline from their Dynasty Triple Citrulline Advanced.
    Creatine is commonly known to reinforce athletic performance, and its advantages may extend beyond fitness as properly. Creatine monohydrate has been extensively studied and is considered the simplest type of creatine. However one other form, creatine hydrochloride, exhibits promise as being both effective and probably easier to digest because of its absorbability.

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    As a variation of the traditional flat Bench Press, it’s considered one
    of the best exercises to build a stronger and larger upper body.
    The Incline Bench Press is a version of the standard Bench
    Press in which the bench is positioned at a few 45-degree angle.
    The ensuing inclined place targets your higher chest and the frontside
    of your shoulders extra the the usual flat bench. For optimal
    results, incorporate the dumbbell bench press into
    your exercise routine 2-3 instances per week. Purpose
    for 3-4 units of 8-12 repetitions, with 1-2 minutes of relaxation between sets.

    Lie on the bench with a pure arch in your lower again. The
    same arch your decrease again shows when you stand.
    I should have the flexibility to slide my flat hand between the bench and your lower again.
    Arching your decrease back helps maintaining your chest up.
    It will increase effectiveness if you Bench Press.
    You won’t be in a position to carry as much weight, however it’s also a bit easier on your shoulders as a end result of your arms aren’t mounted on a straight barbell.
    At no point should you struggle by way of shoulder ache on this exercise.

    If you find that your shoulder hurts, first attempt correcting the errors above and ensure you’re setting your
    shoulders by pulling them down and back. If this doesn’t work, then decrease the incline
    of the bench until you discover a pressing place that’s comfortable.

    Both are ineffective for Bench Pressing heavy weights.
    Press the bar away from your mid-chest over your shoulder joints by flaring your
    elbows on the finest way up. Hold the bar in the base of your palm, close
    to your wrists. Don’t maintain it near your fingers like on the Deadlift or your wrists will bend back.
    Bent wrists additionally make the burden harder to bench because the
    bar is further from your wrists. This is bad leverage and unhealthy energy switch.

    Grip the bar low palm so it rests over your wrists and elbows.

    Strengthening your wrists won’t hold them straight.
    The only way to Bench Press with straight wrists is by gripping the bar accurately.
    Don’t Bench Press heavy with out Energy Rack or spotter.
    Don’t Bench weights you’re not confident you can press.
    Don’t Bench weights you haven’t lifted in months.
    This will hinder your progress on StrongLifts 5×5.

    Your forearms should be vertical to the floor whenever you decrease the bar.

    Straight line from bar to wrist to elbow from each angle.
    If your forearms aren’t vertical whenever you decrease the bar, you’re tucking your elbows too much/little.
    Look at your forearms and fix your kind to get them vertical.
    Maintain your shoulders back on your bench if you unrack the weight.

    This means folks with cranky shoulders usually have an easier time
    discovering a urgent position that works for them.
    Unlike the dumbbell bench press, the barbell bench press
    locks you right into a single bar path and forces you to use a pronated grip.
    By contrast, the DB bench press allows for a lot higher freedom of movement.

    Your construct determines how a lot your elbows ought to tuck.
    Your upper-arms can’t be perpendicular
    to your torso at the bottom. However your elbows can’t touch your torso either.
    The most secure and most effective approach to Bench Press is
    with vertical forearms at the bottom. An upper-arm angle of about 75°
    often works.
    If the load is basically heavy, it will smash by way of your
    abs before it reaches your hips. If you’re
    unfortunate, the bar can tear a blood vessel inside and you’ll bleed to death.
    You must have the flexibility to maintain the weight within the bottom for the roll of disgrace to work.
    I don’t use it or suggest it because it’s dangerous.
    I just lately neglected to verify the protection pins
    earlier than I Bench Pressed. And I got the primary
    reps but then failed mid-rep.
    In conclusion, the incline dumbbell press is a wonderful exercise for building
    the upper chest. If you need a sculpted chest to round out your physique, do not leave it out of your program.

    Building a strong higher chest will really cause the pecs to pop.
    Thanks to the incline dumbbell press, you possibly can additional sculpt and define
    your upper body, supplying you with a extra toned and muscular appearance.

    Strong chest muscular tissues are wanted for many actions, similar to throwing, pushing, and
    pulling. The incline dumbbell press can due to this fact improve
    your efficiency in sports activities and other physical actions.

    Then you have to get them again on the ground when carried out.
    Except you've a spotter, you’re caught benching light dumbbells.

    It doesn’t matter if they’re more durable to steadiness,
    gentle is gentle. You can go heavier with barbells which is
    better. The Dumbbell Bench Press is a Bench Press utilizing two dumbbells.

    Put the dumbbells on the ground in entrance of your bench.

    While it usually performs second fiddle to the flat barbell bench, it has unique advantages.

    For one, all you need is an adjustable bench and a set of dumbbells to
    construct a sculpted frame. You May additionally get
    a larger vary of motion with an incline dumbbell press, which helps develop
    muscular balance and stability. On the opposite hand, you can lift a lot more weight with
    the standard bench press, making it higher for building strength and general muscle mass.
    For powerlifters, you actually don’t need any fluff.
    And you can’t blame the Bench Press for that. Dangerous Bench Press
    kind is what causes shoulder impingement. If you have a dependable trainingpartner who is aware of tips
    on how to spot, use him. If your schedules don’t combine, you can’t discover a good spotter otherwise you train alone in your home gym
    like me, then let your Power Rack be your spotter.
    Set the protection pins on each set to allow them to
    catch failed reps. I set them even if certainly one of my
    brothers is there to identify me.
    Many gyms have a number of totally different chest press machines utilizing completely different angles.
    Experiment to search out which of them work greatest for your physique.
    D. On an inhale, slowly lower the dumbbells back to the beginning place, pausing when the dumbbells are
    simply above shoulders. But barbells pressure you to work from a set place,
    which might not be ideal for guys with shoulder issues or
    other anatomical challenges.
    You can load it with heavy washers from a hardware store.
    I’ve heard some people fill small baggage with
    sand and put that on the bar. Fractional plates are just simpler to make use of, easier to take to
    the health club and so they final endlessly.
    Over time, this train will turn out to be a cornerstone of your
    higher body exercises, serving to you obtain your health objectives whereas building confidence and energy.
    Begin by grabbing a pair of dumbbells and lying
    on your again together with your knees bent
    and your ft flat on the bottom. Press the weights above you, locking out your elbows.

    If you do it right, your elbows won’t damage when you Bench Press.
    The lockout will really feel more secure and you’ll be less more doubtless to lose the bar.
    Some sturdy folks have Bench Pressed large weights using the thumbless grip.
    Others have dropped the bar on their chest regardless of Benching
    full grip. However the danger of dropping the bar is greater with the thumbless
    grip. It doesn’t matter if someone has used it for years without accidents.

    When your savior is there, help him rack the bar. Don’t launch your grip and let
    him do all the work. The weight may be too heavy
    for him to hold or he may not be sturdy sufficient.
    You don’t need him to fail and drop the bar in your face.

    Videotape yourself if you bench press to verify your elbows.
    The dumbbell bench press is a bench press variation that has been used by
    gym-goers for many years to construct huge chest muscles. If
    you strive the train and you’re saying, "I always really feel my front delts get fried first," you’re feeling it too much in your shoulders.

    If one arm is stronger than the opposite whenever you Bench Press with a barbell, concentrate
    on urgent evenly. Don’t get your reps in any respect costs by letting your stronger arm do
    extra of the work. This will only make the imbalance worse plus you'll have
    the ability to damage your self. Maintain back together with your stronger aspect so your
    much less sturdy facet catches up.
    Sitting on the bench, grip the dumbbells and lie down. With arms extended in order that
    the weights are over the chest, engage the core and squeeze the scapulas collectively for stability.
    Slowly decrease the weights in a easy, controlled movement until the elbows reach 45-degree angles.
    Press the weights again up without touching them at the high.
    If you're feeling a bench press more in your arms than in your chest,
    you're in all probability using too narrow of a grip.
    To ensure proper chest activation and most size gains with bench presses,
    widen your grip barely to assist engage your chest.

    However your chest should keep as much as hold the movement efficient.
    Breathing between reps by emptying your lungs relaxes your chest.

    Breathe between reps at the top of your Bench Press.

    Most gyms don’t have plates lighter than 1.25kg/2.5lb.

    You Will discover this model, along with many others, in our article on push-up variations,
    from newbie to superior. Put Together to maximise your energy with our exclusive 13-week power training program.
    3, 4, and 5 day per week programming choices. The beneath are normal rep and cargo ranges for power, energy,
    hypertrophy, and endurance. Perform the exercises back-to-back
    with no rest between the moves. It’s not practical to
    expect 10kg/20lb PRs on your Bench Press. Adding that to a 100kg/220lb is a 10% enchancment.

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