Number of actions:
Push-ups and pull-ups are done in 4 groups, each group is 10 to 15, and there is a rest between each group 1 minute. If ordinary push-ups are easy, they can be replaced by narrow push-ups; If pull-ups are easy, you can change them to long-distance pull-ups
Exercise your arm strength. Start with simple push-ups and pull-ups. Do 4 groups every day, and the number of times in each group is determined according to your own ability. Simple dumbbell exercises. Lifting dumbbells and bending dumbbells can quickly increase the strength of the arm. Exercise 4 groups, each group is about 15.
The practice of holding a strength stick is very helpful to increase the arm strength. Choose the right grip according to your own ability, and practice 4 groups each time, with about 20 in each group.
The bench press barbell can better increase the strength of the whole arm. Exercise 4 groups, each group is about 15 times.
Precautions: Practice push-ups, hold the bar dumbbell when you have time, and press the barbell for a long time. Be prepared in advance, the intensity of exercise should be appropriate, not excessive.
How to improve the strength and explosive power of upper limbs quickly and effectively? I am a fitness instructor. I'll give you some advice. It is best to run in the morning. 5: 30-6: 00, dumbbell jogging, no need to do push-ups. It's easy to practice the second head, the third head and the deltoid abdomen. For the second head, you just need to sit with a dumbbell in one hand, enlarge your legs and hold a dumbbell in the other. Then slowly pull the dumbbell to the highest point and stop for 3 seconds, then put it down. Do five groups, the weight should be 60-70% of the three heads: stand up straight, hold the dumbbell in one hand, stretch from the back, stop behind the head for 3 seconds, then slowly put it down and do 12 times. Five groups of deltoid muscles: stand up straight, hold dumbbells and do front and side horizontal lifts eight times each. This is very simple, 12 times 65438. Butterfly stroke with extensor dorsi is the best way for thighs: lifting barbells to squat, without barbells, or without conditions to come to the gym, then lifting barbells to squat. These seem simple, but it is not easy to persist, and the effect is definitely there.
Satisfied, please adopt.
How to improve the strength of upper limbs can do push-ups and pull-ups at home, pay attention to changing the details of the movements frequently, and muscle from different angles. If upper limb strength is trained in the gym, it is mainly divided into three parts: biceps brachii and triceps brachii forearm muscle group exercises are: 1 respectively. The biceps barbell alternately bends dumbbells, sitting dumbbells and so on. 2. Narrow grip of triceps brachii push supine arm stretch push-ups dumbbell neck, back arm flexion and extension, arm flexion and extension press down, and so on. It is equal to maximum strength training. Use the weight of 1-5rm to train muscles, use the weight of 8- 12rm to increase endurance, and use the weight of 15rm to exercise each group until they are exhausted. 3-4 groups practice part of 2-3 movements, rest between groups 1 minute and a half, rest for 3-4 minutes, and start training for one and a half hours after eating. In terms of diet, pay more attention to protein's supplement. Protein-rich foods include eggs, beef, fish, chicken breast and bean products. Simple carbohydrates can be supplemented immediately after training, and easily absorbed protein (eggs, milk, protein powder, etc. ) can be replenished within 45 minutes.
14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself, and the degree criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously thick.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.
1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.
12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be practiced frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The interval between each group should be short, and should not exceed 1 minute.
First of all, the chest
1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
2. Pushing upwards: mainly practicing upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
3. Sleeping bird: mainly practicing the middle thoracic groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Note: In order to prevent damage, the descending process should not be too fast.
Second, the shoulder
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Third, back
1. Bend over and paddle with both arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
Fourth, biceps brachii
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Mind bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
Five, triceps brachii
1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.
You can do push-ups or use arm bars quickly. If you have the conditions, you can do pull-ups and increase the training intensity with the strength of your upper limbs. This is both time-saving and efficient.
Waist and abdomen strength: Running sit-ups and red triceps, push-ups, mainly the muscle strength of these two parts, and there are ways to jump forward and then throw, provided that there is good coordination and there is no pause in the middle movement, which is the fastest way to improve, so practice more to find the feeling.
How can we quickly improve the strength of upper limbs? Exercise strength every 2-3 days, 3 days a week. What you're talking about is mainly leg strength. Do more barbells, running, leapfrog and other actions. But in order to make your proportion look good, I suggest you also do some upper limb strength. If you have equipment, you can practice with it. If not, you can do push-ups, with both ends up and both ends up. You can also go.
Adopt it
How to make upper limbs strong and improve upper limb strength? I used to be like you.
I go home and do five pull-ups every day to exercise my muscles.
Then do a push-up. Don't do too much, or you will strain your muscles or something.
Once I did 103 push-ups at one time, and I couldn't move my wrist for several days.
And buy an arm stick and practice more.
Mark my words: persistence is the most important thing! good luck
In terms of diet, don't just eat meat, don't drink, and don't learn from Liangshan heroes.
Eat more fiber-rich vegetables, so your muscles will swell up, and drink at least 2 boxes of milk every day.
You can't get fat in one breath. Take your time!
Give a point. Thank you.
Improve upper limb strength, put the shot and practice upper limb strength.
Pull-ups to practice upper limb strength
Lift dumbbells to practice upper limb strength
sprint training
First of all, technical training is the guarantee.
Long distance running training
Physical Training Methods for Middle and Long Distance Runners
In sports training, physical training is usually divided into general physical training and special physical training. However, this division is conditional to some extent, and the general physical training methods are divided into two groups according to themselves.
The first group is preparatory and general developmental exercises, which are basically gymnastics exercises to develop the muscles of shoulder straps, arms, trunk and legs. This kind of exercise is mostly arranged in the preparation part, or after cross-country running.
The second group is general physical training exercises: instrumental gymnastics exercises, weight-bearing exercises, unarmed exercises, various throwing exercises (solid ball, shot put), other sports, activities and competitive games.
During the training period, the general physical training parts change, but they must be included in every training operation of various comprehensive projects. Choosing a variety of training methods is a necessary condition to improve the excitement of practice. The introduction of game methods (relay game, active game, continuous competition for several days, various throwing and cycle training methods) can improve the excitement, such as our comprehensive cycle training.
1, pull -6 to 10 times.
2. Push-ups-12 to 15 times
3. Hop on one leg-100 to 150 times.
4. From both ends (supine position, trunk and legs are raised and lowered at the same time)-12 to 15 times.
5. Sit and jump (jumping from sitting position and landing in sitting position)-10 to 15 times.
6, prone, legs fixed, hands behind your head. The suitcase goes up and down-12 to 16 times.
7. Sit back with your hands, lift one leg, and bend when you put it down-12 to 16 times.
Take a break between each group for 45 seconds to 3 minutes.
Specialized physical training methods also include two groups.
The first group is all kinds of abnormal running exercises. Cross-country running: including equal speed running, variable speed running, repeated running, variable interval running, hillside running and running with increased difficulty conditions (along snow, sand, etc.).
The second group is specialized running and jumping exercises. These exercises are similar to running in structure, but in any case, they all focus on developing muscle strength: running with high legs; Kicking and running after; Step and jump; Run in small steps; Jump; One leg multi-stage jump.
You should do it 2-3 times a week to strengthen the plantar muscles. These exercises basically emphasize the movement of toes in the direction of heels.