Today, Bian Xiao recommended a perfect chest-shoulder-back combined training plan for everyone, which is very suitable for those friends who usually have no time to go to the gym or can only go to 1-2 times a week. Many of them want to exercise, but they are busy at ordinary times. Some friends have no time to go after buying a fitness card, but this set of movements can be practiced twice a week, even at home, and the three most important muscle groups can be fully exercised to make the muscles of the three parts grow in balance.
We can see that many bodybuilders have not undergone systematic training, which leads to muscle disharmony in various parts. For example, some friends like chest muscles and try their best to train. Results The pectoral muscles were well developed, but the muscles in other parts did not increase, which made the body lose its aesthetic feeling instantly.
Therefore, bodybuilding must be systematically trained, especially when practicing shoulders. If you can't carry out systematic training effectively, it is easy to appear the coordination of left and right shoulders. Partners who practice shoulders must pay attention. When practicing shoulders unilaterally, it is necessary to keep the training intensity, number of groups, times and posture of the left and right sides consistent, which is the basis to avoid the disharmony between the left and right shoulders.
The following 9 chest-shoulder-back exercises are performed in 3-4 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).
Action 1+ action 2 constitutes a super group. After completing the action 1 (Figure 1), push the flat barbell horizontally 12- 10 times, and then finish it directly without rest-Action 2 (Figure 2) is defined as rowing with barbells 12- 10 times.
Action 3 (Figure 3) Stand and press with a barbell. The weight used is incremental/constant, and each group does 10-8 times.
Action 4+ Action 5 constitute a super group-complete the sitting posture in Action 4 (Figure 4), do side lifts with dumbbells 12- 10 times, and then directly complete Action 5 (Figure 5) and do push-ups with weight 15- 12 times, which is/kloc-.
Action 6: The body paddles with a barbell by leaning on the fitness chair, and the weight used is increasing/constant, and each group does 12- 10 times.
(Figure 7) The side-lying fitness chair is lifted horizontally with dumbbells, and the weight used is increasing/constant, and each group (each side) does 12-10 times.
Action 8 (Figure 8, front) Lean on the inclined fitness chair and paddle with dumbbells. The weight used is increasing/constant, and each group does 12- 10 times.
Action 9 (Figure 8, the back part) uses a barbell to push up at a narrow distance, and the weight used is increasing/constant, and each group does 12- 10 times.