Diet: You must be a person who no longer eats fat, or a person with a bad appetite. Now you can arrange to eat less and have a meal every two to three hours, mainly carbohydrates and protein. (Rice, noodles, eggs, milk, potatoes, lots of fruits and vegetables) But we must control the fat and not overdo it.
Muscle gain, in fact, strong people have developed muscles, but the number of muscle fibers in each muscle is certain, so muscle gain can only increase the thickness of each muscle fiber, so there are only overload training, training equipment or dumbbells and barbells. You have applied for a card at the gym. Therefore, the conditions are very good. You can practice two or three times a week at first. When you are better, you can practice once every other day. You can only practice two or three muscle groups at a time. Each muscle can do many groups, but each group pursues exhaustion on the premise of overload.
Muscle collocation in pre-exercise is very important, and it is more important to master motor skills. If you really know very little, I suggest you take a few private lessons and learn! I hope the following information can help you.
breast
Barbell supine press
A. Key exercise parts: pectoralis major, deltoid and triceps brachii. The vast majority of champion bodybuilders regard back support and pushing as the best movements to exercise the upper body. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the barbell with your palms up, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the barbell falls vertically until the barbell touches the chest (about above the nipple line). Then push it up to the open position, and repeat. D. training points: don't arch your back and hips or hold your breath, which will make your muscles lose control and be dangerous.
Dumbbell bench press
A. Key exercise parts: pectoralis major, deltoid and triceps brachii. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, do push-ups and exhale when push-ups. Then push it up to the open position, and repeat. D. training points: don't arch your back and hips or hold your breath, which will make your muscles lose control and be dangerous.
Flexion and extension of parallel bars arm
A, key exercise parts: mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle. B, starting position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be forward and your elbows should be extended to fully stretch your pectoralis major. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms are completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight, the pectoralis major is in a state of complete tightening. Repeat the exercise. D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises.
Tilt the barbell upward and bench press.
A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii. B. Starting posture: Lie on your back on a bench and tilt upward at an angle of 35-45 degrees. C. Action process: the distance between hands is slightly wider than the shoulder, and the barbell is supported by the straight arm at the upper part of the shoulder. Inhale when you put it down above the chest (near the clavicle). When the bar touches the chest, push it up and exhale when you push it up. D. Training points: Generally, a wide grip is adopted, and the bar is put down at the clavicle. This method makes the chest muscles stronger.
Tilt dumbbell bench press upwards.
A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii. B. Starting posture: Lie on your back on a bench and tilt upward at an angle of 35-45 degrees. C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.
Dumbbell bird in prone position
A. Key exercise areas: pectoralis major and deltoid. B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly flexed until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to the level below the shoulders. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. training points: dumbbells fall to both sides. if your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction.
Stand, put down your arms and clamp your chest.
A, key exercise parts: mainly bodybuilding pectoralis major and deltoid muscle. The position of grip collision is high, and bodybuilding is the upper chest; The grip position is in the middle or lower part, and the bodybuilding is the middle chest or lower chest muscle. B. Starting posture: Stand under the stretcher with your feet open, shoulder width apart, your arms raised, your elbows slightly bent, and your palms holding the handles at both ends of the stretcher downward. The center of gravity should be 45 degrees up and down. (not less than 30 degrees). C, action process: inhale, the upper body leans forward slightly, and the arms are forcibly clamped to the chest diagonally from top to bottom. * shape until the handles of two tensioners collide. Pause for 2-4 seconds, then exhale and slowly recover. Repeat the exercise. D, training points: the upper body always leans forward slightly, and it is not allowed to swing back and forth to run up; To fully stretch the chest muscles, the movements should be carried out slowly and rhythmically; When completing the action, both arms should exert force evenly to prevent sudden pulling or sudden reduction.
Sit with your arms bent and your chest clamped.
A, key exercise parts: pectoralis major and shoulder deltoid muscle group B, starting posture: sit on the fixed chair of butterfly trainer, abdomen in, chest out, waist in, upper body upright, two forearms placed on the pad of forearm resistance device, forearms vertical to the ground, upper arms parallel to the ground. C. Action process: Inhale, with both arms forcibly clamping the chest to the middle at the same time, so that the separated two resistance devices can contact together as much as possible, pause for 2-3 seconds, then exhale and slowly recover. D, training points: pay attention to the smooth and calm action to prevent sudden and violent clamping action.
Tilting dumbbell bird
A. Key exercise areas: upper chest and deltoid muscle. B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall to the muscles on both sides of the chest to feel fully stretched. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. training points: dumbbells fall to both sides. if your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction.
triceps brachii
Supine back support
A. Key exercise parts: biceps brachii, pectoralis major, deltoid and teres major. B. Starting posture: lie on your back, with your hands on the stool slightly higher behind your back, your feet on the shorter stool, and the rest of your body suspended. C. Action process: exhale, relax your shoulders, bend your elbows slowly, sink your body as much as possible (especially your hips), pause for 2-3 seconds, then inhale and stretch your arms to support your body for recovery. Do it repeatedly. D. Training points: when the arms are flexed and stretched, the middle speed is stable, the body should be straight, and the elbows should be clamped inward. Increasing the height of feet or carrying loads can improve the training difficulty and increase the load stimulation.
Lie on your back, bend your arms and pull up.
A. Key exercise parts: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi. B. Starting posture: Lie on your back on the bench so that your head is exposed from the end of the bench, and the back of your head is $&; * At the end of the stool, two feet are supported on the ground. Hold the center of the bar with both hands, and the distance between them is slightly narrower than the shoulder. Put the bell on the ground behind your head and make your lower back stand slightly. C. Action process: slightly bend your arm to hold the bell and pull the barbell to your chest. Then, bend your arm down until the barbell is slightly off the ground behind your head (the barbell doesn't touch the ground). Pull it up again. Lift it up. Do it repeatedly. D. Key points of training: You can use more weight to do bent arm pull-ups, which will have a greater effect on training.
Bending and stretching of the neck and back arm when standing.
A. Key exercise parts: mainly bodybuilding triceps brachii. . B. Starting posture: the whole body is upright, the barbell is held in both hands, and the upper arm is flexed and fixed on both sides of the head. C. Action process: inhale, taking the elbow joint as an example.