The following are the basic core points of fitness
1, the overall growth of pectoral muscle is the best: dumbbell flat pressure.
In Las Vegas, professional power companies are based on David? In Sandler's research, it was recently found that deltoid muscle is less involved in dumbbell bench press than barbell bench press, because using dumbbells, the arm can extend more to the outside of the body. Less involvement of deltoid muscle means more stimulation to pectoral muscle, which will bring you the maximum growth of pectoral muscle you expect.
2. The latissimus dorsi has the best width growth: the latissimus dorsi is pulled down with a wide grip.
Researchers at the University of Miami asked 10 experienced bodybuilders to complete the front pull-down of the wide grip neck, including the front grip, the back grip and the middle grip, and then pull down after the wide grip neck, while using electromyography to record muscle activity. The latissimus dorsi muscle fibers participate in the wide grip in front of the neck most, and the reverse grip is a little bit.
3. The overall growth of deltoid muscle is the best: dumbbell push
The research of strength research institute found that dumbbell press can stimulate more deltoid muscle fibers and less deltoid muscle fibers than barbell press. Because the middle deltoid constitutes the largest muscle part of deltoid, which can bring width and roundness to the shoulders, if you want to practice the circumference of deltoid, you should first choose dumbbells instead of barbells.
4. The best growth of biceps brachii: barbell bending
Some people may prefer curved bars to straight bars, but change is only one factor to achieve better coordination of arm muscles, so we suggest that you mainly use straight bars for barbell bending and curved bars for movement change. Recently, we tracked and compared two groups of gymnasts who used the straight bar and the curved bar, and found that in the repeated group of 10, the person who did the straight bar barbell lift could lift more weight, but the curved bar was not as good. Lifting more weight means that more muscle fibers can gain stimulation and growth potential.
5, the best growth of triceps brachii: arm flexion and extension
You may like to press the triceps until the drawstring is about to break. But when was the last time you did arm flexion and extension? Because pressing down is only a single joint training, you may be limited to how much weight you press down at a time, which is why arm flexion and extension will eventually win when comparing the overall muscle growth. This multi-joint training involves the shoulder joint and elbow joint, which means that you can control more weight (as you enter a higher level of training, your weight plus extra disc weight) to achieve greater muscle circumference breakthrough.
6, the best quadriceps training: squat before the neck
Although most people can do squats, doing squats before the neck is somewhat ineffective. Compared with the squat before the neck, the traditional squat involves more hamstring muscles and gluteal muscles. Squats in front of the neck can better focus on the quadriceps femoris, because your back is always straight during the whole movement, and you can also lift the weight of 100 kilograms to stimulate the quadriceps femoris.
7, the best rope muscle and gluteal muscle growth: Romanian hard pull
Anyone can rush to the supine leg bender and rush to complete the required number of groups, but Romanian hard pulling allows you to overload the hamstring and buttocks with more weight. Continue your flexion training, but remember, a solid hamstring training program is incomplete without Romanian hard pull.
8. trapezius muscle grows best: barbell shrugs.
Add some 20kg discs on both sides of the Olympic barbell until you reach the limit, and you can shrug your shoulders-there is no equipment that can train trapezius muscles more effectively than barbells. Just ask those bodybuilders whose trapezius muscles rise like mountains, such as Ronnie, the eight-time Mr. Olympia champion? Qian Ning and Kalman, professional athletes who switched from weightlifting to the International Sports Federation? Jackson, both devout believers, practiced Superman's trapezius muscle by basic old barbell movements such as shrugging.
9, calf muscle growth is the best: standing posture to raise the heel.
How much weight can you lift by lifting your heels in a sitting position? How about riding a donkey and lifting your feet? Our guess is that the weight of the latter is not up to the level of the former. The key to training muscles is to use as much weight as possible to stimulate within the range of repetitive movements that promote overgrowth. So you don't need to think at this time-if you want a muscular calf, you must first do a standing heel lift, which will directly affect the gastrocnemius, the largest muscle of the calf.
10, the best overall abdominal muscle training: belly rolling.
In a study in 2004, researchers at the Nebraska State University Medical Center (located in Omaha) found that the basic abdominal rolling movement can stimulate all four muscles in the abdominal muscle area (rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis) with a little modification. Using two different abdominal rolling methods, they measured the muscle activity of these four abdominal muscles. In the first method, the researchers issued the following instructions to the test population:
1) When the abdominal muscles are tightened, the navel is pushed outward;
2) Try to shorten the distance from the bottom of the chest to the groin when rolling the abdomen;
3) Pay attention to make the ribs downward and inward while rolling the abdomen. They reported that this improved abdominal rolling training can effectively stimulate rectus abdominis.
In the second method, the researchers gave the following instructions:
1) try to completely roll up the abdominal muscles and let the navel face the floor;
2) Keep the abdominal muscles tight and try to keep the back level;
3) When rolling the abdomen, pay attention to keeping the chest forward. This improved abdominal curl focuses on the external oblique muscle and the internal oblique muscle. Although it is impossible to directly measure the activity of transverse abdominis muscle, researchers can guess that when the internal oblique muscle works, this deep muscle also works. The final conclusion is that one action (belly roll) plus two other different techniques and methods is equivalent to the full participation of the core muscles of the body. If you don't have more time to train your abdominal muscles, it will help you to remember these.