1 Four legs: Squat kick
Double-headed thigh: parallel bars hook leg of hook leg machine
Legs: heel lift barbell heel lift.
2 Shoulder (deltoid muscle): birds hold chest pressure (toe); Instrument shoulder push dumbbell shoulder push Smith frame shoulder push (center beam); Flat rowing dilator (rear beam)
3 chest: flat push bird parallel bars arms flexion and extension cross chest sitting chest.
4 back: rowing pull-ups
Abdominal 5: Sit-ups and Fixed Kicks
6 biceps brachii: dumbbell lifting barbell lifting pulley lifting fixed frame lifting.
Triceps: After the barbell arm bends and stretches the neck in prone position, the big dumbbell arm bends and stretches the pulley and presses the bench.
arrange
Monday's legs and calves
Tuesday's shoulder abdominal muscles
Triceps brachii on Wednesday (warm up during chest exercise)
Back biceps on Thursday (warm-up during back training)
Friday trip
Saturday shoulder
Rest on Sunday
Monday community chest
Zhouerbei ......
All of the above are training volumes arranged reasonably according to the importance. Every time, the reaction on the second day of training is the main one, full of energy, moderate reaction, lack of energy and excessive self-feeling.
Please help me make a fitness plan, chest, back, shoulders, waist, abdomen, legs, biceps, triceps, haha, easy to handle. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than three or five years, you will certainly develop yourself into a tall, capable, handsome, graceful, and graceful situation, which reveals the elegance of the seven fairies and makes all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Contraction of biceps brachii, sartorius, quadriceps femoris and triceps crus? When the calf triceps contract, the difference is as follows:
(1) When the elbow joint is extended, the biceps brachii contracts centrifugally and the triceps brachii contracts centripetally.
(2) During elbow flexion, biceps brachii contracts centripetally and triceps brachii contracts centrifugally.
(3) When the elbow joint is locked, the biceps brachii is in a static contraction state and the triceps brachii is in an isotonic contraction state.
Contraction of biceps brachii, sartorius, quadriceps femoris and triceps crus? When the elbow is extended, the biceps brachii will contract centrifugally and the triceps brachii will contract centripetally.
During elbow flexion, biceps brachii contracts centripetally and triceps brachii contracts eccentrically.
When the elbow joint is locked, the biceps brachii is in a static contraction state and the triceps brachii is in an isotonic contraction state!
There are quadriceps femoris in front of thigh muscles, biceps femoris in the back, and quadriceps femoris inside. In order to make thighs strong, we must first develop quadriceps femoris, because quadriceps femoris is one of the largest and most powerful muscles in human body. It consists of four heads, namely, the external femoral muscle and the internal femoral muscle, and the tendon constitutes the largest sesamoid-patella and patella. ...
How to practice bouncing chest muscles, calf muscles, thigh muscles, abdominal muscles, biceps and shooting percentage? The muscles of the chest and arms can be exercised by lifting dumbbells. You can do sit-ups to exercise your abdominal muscles. Leg and thigh muscles can be trained by squatting and jumping. Let's talk specifically about how to practice jumping ability-jumping ability has a lot to do with talent, such as Kobe Bryant and Carter. But you can also exercise the day after tomorrow, such as ray allen and Francis. If you want to improve your jumping ability, you can do leapfrog and push-ups. Some people say you can tie sandbags to your legs. In fact, that method has a drawback-the muscles you practice like that are dead muscles, and dead muscles can't increase explosive power. If you want to jump high, you need explosiveness. This can be realized by yourself in the process of leapfrog. When it is hot, it will jump higher because of the explosive force at this time.
Please accept it, thank you!
In addition to chest muscles, abdominal muscles, back muscles, forearms, biceps brachii, triceps brachii, deltoid muscles, thighs and calves. Is there anything else to practice? Trapezius muscle bundle, serratus anterior, gluteus muscle
Where are the biceps and triceps? This question is simple. Put out your arm! Palm up, arm is divided into big arm and small arm, the upper part of big arm is biceps brachii and the lower part is triceps brachii. Pictures can also be found online, everywhere. . .
How do biceps brachii and triceps brachii change when stretching legs? Brother, are you mistaken? The flexion and extension of legs should be caused by the changes of quadriceps femoris and hamstring muscles. . .
Biceps and triceps are the muscles of the arm. Do you want to ask about the changes of biceps and triceps when elbow flexion and extension?
If yes, the answer is: when the elbow joint is extended, the biceps brachii contracts centrifugally and the triceps brachii contracts centripetally. During elbow flexion, biceps brachii contracts centripetally and triceps brachii contracts eccentrically. When the elbow joint is locked, the biceps brachii contracts statically and the triceps brachii contracts isotropically!
If in doubt, you can trust me privately.