The ideal figure is made up of the size of the torso. Many athletes work diligently to expand the skeleton. There is only an age limit that cannot be ignored. Everything has its time, and the growth of bones all the more. Any athlete who is increasing muscle mass is looking for other ways to achieve their goal. Is it possible to become wider if the load is directed towards the skeleton and cartilage? In fact, there are several good trainings out there to do just that. But the execution will require not only strength, but also the observance of special nuances.
You need to have time to expand the skeleton up to 20 years
Scrolling through the mass of information about workouts for chest expansion, several solid conclusions emerge:
- Stretching the skeleton should be done before the age of 20. It is during this period that the cartilage is able to increase slightly.
- Doctors categorically answer that it is impossible to achieve expansion of the skeleton. They associate this with the anatomy of the human body. If we look at a picture of a human skeleton from an anatomy textbook, it becomes clear that the ribs behind them smoothly flow into the spine. In front, they are attached to the sternum with cartilage. The sports complex of exercises is aimed at changing the cartilage tissue. But doctors say that it is impossible to change these dimensions with training. Otherwise, it would affect the entire motor ability of the body. In general, medicine does not approve of such actions and calls them into question.
- It has also been proven that regular physical activity strengthens the human skeleton. The bone becomes hard and even grows in size. Growth hormone is responsible for this function of the body. In childhood, these processes proceed at an accelerated pace, since the child becomes strong in a short period of time, and the skeleton becomes more powerful.
- If you are 25 years old, then forget that you can affect the skeleton of the sternum. Here's another interesting fact from the anatomy of living things. When a baby is born, his rib cage is compared to a shape resembling an animal skeleton. In four-legged fellows, the rib cage is noticeably flattened at the sides. This shape is optimal for their lifestyle. But a person does not want to run on four bones, he is an upright creature. Due to the load, the breasts are rounded and larger. If you use this anatomical ability correctly, you can "deceive" nature a little. The main thing is to catch up to 20 years.
As you can see, timing matters.
How does the bone grow?
To figure out how to influence your chest skeleton, you need to understand exactly how bones grow. Growth occurs in length and width. Here are just the first indicator changes until 20 years, 25 - this is generally the ceiling. Bones grow in width every year, if there is a need for it. For example, the skeleton of any athlete will be many times larger than an ordinary person. This is a proven fact, even doctors shake their heads in the affirmative.
With growth in thickness, it is clear - there is a load, there is an increase. But in order to significantly increase the rib cage due to the skeleton, an increase in the length of the bones is necessary. Until the age of seven, a child's skeleton grows rapidly in length. This happens under the influence of growth hormones. They act on cartilaginous tissue, which is actively dividing and increasing in size. After 7 to 11 years, the process slows down slightly. And then the active division of the cartilaginous tissue begins again, but at the age of 20–25 the ends of the bone harden and stop growing. Remember that you will not get wider if the bone has stopped growing. The moment is missed and you will have to build only muscle mass. How to make bones grow in length faster if your age still allows it? Everything is very simple:
- It is necessary to correct the hormonal background. Growth hormone is responsible for the growth process of the human skeleton.
- Physical impact on the skeleton will also give a percentage in the development of a powerful torso.
Everything is clear with the first point. If your growth hormone is not enough, then use an artificial substance. By the way, such a hormone is often used in practice by doctors when a child is significantly behind in development from his peers.
To give physical stress to the skeleton, you need to act in several ways. First, learn to breathe deeply while doing squats. Secondly, do not rest your body and proceed with the next exercise. To do this, lie down along the bench and perform a pullover with a weight of up to ten kilograms. Effectively do the Rider Deadlift while standing. To do this, you need to lean your elbows against the wall, your hands are raised above your head. The distance between the hands should not exceed eight centimeters. With each deep breath, pull your arms down inward. In this case, the muscles of the abdominal region cannot be strained, relax them.
Pulling tension in the sternum area can be created by pulling up with a wide grip. Pressing the bar from behind the head will also work well for this part of the skeleton. We do at least six approaches for each exercise. The limit can be considered 10-12 times, depending on your physical fitness. We do 15 to 30 reps for half lover and squats. We do the rest of the exercises no more than 15 times, at least 10.
Exercises to help expand the skeleton of a bodybuilder
The cycle is designed for a young man who is still at the stage of skeletal formation. Workouts are done every other day, but it will be more effective to choose the following scheme:
- Pullovers and Squats - Monday, Wednesday, Friday.
- Barbell presses and pull-ups - Tuesday, Thursday and Saturday.
But such a scheme will require the utmost commitment from you. What will be the result? It directly depends on the amount of growth hormones in the blood and the stamina of the young organism. It has been noticed that a 17-year-old teenager is able, due to such training, to increase his skeleton by 5 × 7 centimeters. By the way, the bone is measured along the edges of the shoulder blades. At the same time, it is important to regularly eat and give the body proper rest.
The cycle is divided into three phases, between each there is a stop of 30 days. The first cycle lasts four weeks, the second 6, and the third 8 weeks. Therefore, by doing the exercises described above, you can get an impressive chest. If you are young. Then you should not focus on muscle mass, you will always have time to build it up. Better to focus on the skeleton that will stay with you for the rest of your life.
Video about the expansion of the skeleton and growth: