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The following exercise methods are for reference only, and the specific methods depend on individual circumstances.

biceps brachii

The biceps brachii protrudes forward of the upper arm. Basic action: 1, arms bent, this action can be standing or sitting, and there are various ways to lift dumbbells and barbells. The upper arm must be tightly attached to the armpit, and the hands should be bent as far as possible to the chest by using the contraction force of the biceps brachii. 2, backhand narrow grip pull-ups, but also use the strength of biceps brachii contraction to achieve the purpose of exercise. (Practice six groups, each group 12- 15 times).

triceps brachii

Behind the upper arm is triceps brachii. Practicing triceps brachii well can make your arm muscles clear. Basic action: 1. There are two movements: lying flat on the wide stool with hands shoulder width apart, holding the barbell and lifting it, then slowly bending it back to the top with the elbow joint as the fulcrum, and then restoring the barbell to its original position with the help of the contraction force of triceps brachii. (Practice six groups, each group 12- 15 times).

triangular

The muscles of the shoulder are deltoid muscles, which are divided into anterior bundle, middle bundle and posterior bundle. Basic movements: 1, toe adduction, holding dumbbells or barbells in front of you, holding them shoulder-width, and forcibly raising your arms to make them 90 degrees with your body (practice six groups, each group 12- 15 times). 2. In the center sill, hold the dumbbell beside you and lift your arms from both sides to the top of your head. (Practice six groups, each group 12- 15 times). 3. At the back, hold the barbell shoulder-width with both hands, put the barbell behind your neck, straighten your arms and push the barbell up, then slowly bend your arms and put the barbell behind your neck and shoulders. (Practice six groups, each group 12- 15 times).

abdominal muscle

Lumbar muscles and abdominal muscles are difficult to practice, so you have to work hard. Basic action: 1. Inclined sit-ups. I won't say much about this action. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and then bend your body. 3. From both ends, lie flat on the bench, straighten your upper arms and legs, swing your arms straight, take your hips as the fulcrum, close your upper body and legs at the same time, and touch your raised toes with your hands. 4. Bow the weight behind the neck, put the barbell behind the neck, slowly lean forward, make 90 degrees with the leg, and then use the waist strength to restore the original position. (Practice six groups, each group 12- 15 times).

Femoral muscle

Basic movements: 1, squat with the center of gravity behind the neck, barbells crossed on the shoulders, feet open shoulder width, squat and breathe, and then stand up with the help of quadriceps. (Practice six groups, each group 12- 15 times). 2. Squat down with weight before the neck, pull out the barbell and put it on the clavicle before the chest, and bend your knees slowly until the thighs are closed and tightened. (Practice six groups, each group 12- 15 times). In order to increase the load, you can pad the heel with 5-6 cm of bricks or wood.

Leg muscles

The bodybuilding standard of calf muscles is to practice rhombus. Basic movements: 1, lift the heel, with two toes standing on a board or brick 5- 10 cm above the ground, slowly sink the heel into the ground first, then lift the heel and stand on tiptoe, improve the position of the body's center of gravity, and tighten the muscles of the buttocks and thighs. (Practice six groups, each group 12- 15 times)

musculus pectoralis major

Pectoralis major is one of the larger muscles in human body, which is relatively easy to practice. Basic action: 1. A supine bird lies flat on its back on a wide stool, holding a dumbbell in each hand, raising both hands, and then slowly spreading to the sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Lie flat on the wide stool, lift the barbell with both hands, then slowly put it above the nipple, and then push hard. This action requires two people to cooperate and the other person to protect it. (Practice six groups, each group 12- 15 times). 3, push-ups to improve the difficulty, you can raise your feet to a 45-degree angle, put heavy objects on your back or neck for overload training, so that the pectoralis major muscles can be fully stretched. (Practice six groups, each group 12- 15 times)

latissimus dorsi

With the development of latissimus dorsi, the human torso presents a "V" shape, like an open fan. Basic movements: 1, pull-ups, pull-ups and then widen your neck, don't shake your body, then bend your arms and pull-ups. This action is the most effective. (Practice six groups, each group 12- 15 times) 2. Rowing vertically, the person's waist bends 90 degrees, hands hang down and hold the barbell, then pull the barbell up to the waist, hold it for a while, and exert force on the back. (Practice six groups, each group 12- 15 times). 3. Practice of special combined musical instruments.

Dietary nutrition

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Overview of bodybuilding nutrition

Bodybuilders need special nutrition to meet the high level of muscle repair and growth. Generally speaking, bodybuilders need more calories than ordinary people of the same height to maintain the energy needed for training and muscle growth, and to maintain the synthesis of protein. The energy level of food in the preparation period of the competition will be slightly lower than the normal energy level to maintain physiological needs, and combined with aerobic training to achieve the purpose of reducing fat. The proportion of carbohydrate, protein and fat in the food energy required by bodybuilders will vary from person to person.

Carbohydrate is very important for bodybuilders. It provides necessary energy for the body to participate in sports and recover. Bodybuilders need hypoglycemic polysaccharides and other slow-release carbohydrates. Compared with sucrose and starch with high glycemic index, these substances release energy more slowly. Smooth energy release is very important. Otherwise, substances produced by hyperglycemia will make the body's insulin level rise sharply, thus inducing the body to convert more energy into fat instead of storing it in muscles, and the energy that should have acted on muscle growth will also be wasted. However, bodybuilders often ingest some rapidly digestible sugars (usually pure glucose or maltose) after training, because this will promote the recovery of muscle glycogen and the synthesis of protein in muscle.

Protein should be the most concerned dietary nutrition for bodybuilders. Functional proteins, such as motor proteins (including myosin, kinesin and kinesin), can produce forces that cause muscle contraction. At present, it is believed that 25 ~ 30% of bodybuilders' total energy should come from protein to maintain and improve their synthetic ability. Protein's energy intake is a widely debated topic. Many people think that the ideal intake of protein is per pound 1g(0.45kg). Some people suggest eating less, while others suggest 1.5 ~ 2g or more. It's a definite conclusion that protein should take an average intake during the day, especially during training, after training and before going to bed. The optimal intake of protein is still controversial. Chicken, beef, pork, fish, eggs and dairy products all contain more protein; The protein content of nuts, plant seeds and beans is also high. Casein and whey protein are often used to make protein tonic. Whey protein is favored by bodybuilders because of its high biological value (BV) and high absorption rate. Many famous brands use this protein as a tonic. Bodybuilders need high-quality protein with high biological value; They tend to avoid relying on soy protein as the main source of protein, because soy contains estrogenic components. Of course, some nutrition experts believe that trace amounts of estrogen-like compounds and phytoestrogens contained in soybeans, flaxseed and many other plant foods are beneficial. They may compete with men's own estrogen for hormone receptors and inhibit the effects of estrogen. This function also includes inhibiting pituitary function, stimulating P450 system in the liver (which can degrade chemicals, hormones, drugs and metabolic wastes in the human body) to work actively, and eliminating excess estrogen in the body.

Bodybuilders often divide their daily food intake into 5-7 meals, the contents of each meal are basically the same, and the interval between two meals is equal (generally 2-3 hours). Compared with the regular three meals a day, this method has two purposes: it can not only prevent satiety, but also improve basal metabolism. However, through calorimetry and isotope calibration of water, reliable research results have shown that frequent meals can not promote metabolism.

Principles of nutrition

Nutrition is essential for everyone, and people engaged in bodybuilding training need adequate nutrition. Beginners often focus on training and ignore nutrition. In fact, without proper nutrition, any training is ineffective, so beginners should pay attention to the following five principles of bodybuilding nutrition:

1, supplement enough heat energy: muscle growth consumes energy. Without enough heat, normal muscle growth cannot be guaranteed.

2. Replenish enough carbohydrates: In bodybuilding training, energy is mainly provided by glycogen, and the intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.

3. Supplement high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must take high-quality protein every day to build muscles.

4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.

5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.

Nutrition strategy

Strategy 1: Dinner is high in protein

Developed muscles can be obtained through regular weight-bearing training, high-protein diet and sleep. Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells. Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks.

Strategy 2: Eat high protein after training.

Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort. Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.