On the first day, I did leg training, squat, bend and stretch my legs, bend my legs and lift my legs.

The next day, do chest training, barbell bench press dumbbells, and birds can push shoulders and toes on the same day.

The third day is still leg training, which can be changed to light weight endurance training.

On the fourth day, the back training is hard pulling (this action is to practice the back, not the waist). Barbell rowing pull-ups

Need to explain

Leg strength is the most important in bodybuilding and strength training. Not taking the supreme route and not paying attention to the development of upper limbs are mistakes that many beginners and even professional coaches will make.

In addition, the shoulder muscles and waist and abdomen muscles are only used to maintain stability in strength training. Do not do heavy shoulder and waist and abdomen training in the early stage of training (the first four weeks).

For example, in shoulder training, you can lift a small dumbbell horizontally on your chest on training day. Waist and abdomen can be done on back training day.

I hope it helps you.

Besides, you can also have strong abdominal muscles and attractive six or even eight. Abdominal muscles are a symbol of strength and armor to protect important parts of the body. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain. It is very necessary to practice abdominal muscles. The following are three groups of abdominal exercises, which are simple and easy to do.

Lie on your back and lift your legs. Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.

Pay attention to the action: 1. The body is easy to shake, so you can find a partner to resist the upper body to prevent the body from shaking. 2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen. 3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action.

Lie on your back, lift your legs and pedal. Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.

Pay attention when doing the action: 1. You will feel very tired when you do this action for the first time. The amplitude should not be too large and the speed should not be too fast. 2. After you have mastered the movements, you can increase the exercise intensity by straightening your legs every time you "pedal".

Sit-ups Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.

Pay attention to this action: 1. Don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles. 2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground. 3. Pay attention to the stability of the upper body. 4. Don't kick your feet.

Sit-ups are the most commonly used movements in abdominal muscle training. Required equipment: a soft foam pad or air cushion.

(1) lie flat on the mat in the initial position, with knees at a 90-degree angle, feet on the ground and toes facing up; Put your hands under your head, or cross your hands on your chest, keep your chin at a certain distance from your chest, and bend your abdomen so that your back is just lying on the air cushion. (2) During the movement, the abdominal muscles curl forward to make the body curl as much as possible, and the back forms a certain angle with the air cushion to relax the foot muscles, and keep this posture for 2-3 seconds, then slowly relax the abdominal muscles to make the body fall and return to the initial state. During the whole process of action description, please keep your chin at a certain distance from your chest and put your hands behind your head, but don't raise your head hard.

Do sit-ups correctly.

According to the fitness coach, many people practice sit-ups because of technical mistakes, which not only fail to achieve the effect of exercising abdominal muscles, but also are easy to get injured. The correct practice method of sit-ups is: exhale when the body is curled up, exhale air through the mouth, inhale through the nose when it is put down, and do 15 to 20 times per minute.

See point (1)(2).

Muscle men should strictly control the fitness frequency when exercising.

If "fishing for three days and drying the net for two days", the effect will be greatly reduced, especially when exercising muscles, the frequency of fitness should be strictly controlled.

It is necessary to rest when doing muscle exercise, but the time should not be too long. Muscle exercise consumes a lot of nutrients. After the exercise, after proper rest, the nutrients in the muscles will be replenished quickly, and the amount of supplementation will be more than the consumption. Physiologically, this phenomenon is called "excessive recovery". "excessive recovery" makes muscles increase.

The more nutrition, the more practice, the more developed. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. Some studies believe that this rest time is calculated on the basis that the muscles have the last exercise ability again, which usually takes 2-3 days.

After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. This is because muscle is also composed of various protein, and protein, a muscle component, is also in a dynamic change of constant consumption and constant supplement. If you add more, your muscles will grow; If you eat too much, your muscles will decline.

If you don't exercise in time, there are no factors that stimulate muscle growth, and on the other hand, the substances that make up muscles are constantly being consumed, people who exercise will naturally find that the exercise effect is not obvious, the muscle volume is smaller than before, the arm is weak, and the muscle is not as hard as before. This is why sports can't "fish for three days and dry the net for two days".

In order to avoid the above situation, the coach of the gym requires students to keep exercising and set a scientific muscle exercise frequency (that is, the number of exercises per week) for students. The most suitable exercise frequency should be the second exercise before the effect of the previous exercise disappears. In this way, the effect of each exercise is gradually accumulated, which can achieve the purpose of strengthening physical fitness, increasing muscles and improving health.

In order to get the best training effect, every part of the body should be practiced at least twice a week from 1, and each part should do 4 kinds of exercises, and each exercise should be done in 4 groups.

Don't be discouraged if you are interrupted for a period of time due to special circumstances. Sticking to exercise is bound to pay off. When you resume exercise, the frequency of exercise should be small, and it is beneficial to do it three times a week 15-30 minutes. After that, with the recovery of physical fitness, you can exercise 3-5 times a week for 30-50 minutes each time.

Be careful of muscle strain when exercising in summer.

Summer is here, and it is the best time to exercise to lose weight. But don't easily think that muscle strain is not easy in hot weather. Be prepared before exercise. Hands, feet and wrists should be well moved, and muscles and tendons should be fully pulled apart. Because most sports injuries are caused by neglecting self-protection and excessive or improper muscle or joint activity during exercise. However, once you get hurt, don't be nervous. Here are some simple first-aid measures to teach you to deal with the wound in time and minimize the harm to your body.

Ankle sprain

Running in high heels and falling down may lead to ankle sprain, which is one of the most common sports injuries. If you sprain during exercise, you should first stop exercising immediately and stop turning the injured joint, otherwise it will only cause more damage to the joint. The second is ice compress. You can put some ice cubes in a plastic bag, add some water to the injured part, rest for 5 minutes every 15 minutes, repeat this for about one or two hours, and then wrap the injured joint with elastic bandage. Also, the injured part should be raised every day to avoid swelling.

Reminder: Generally speaking, it takes 2-3 months for ankle sprain to recover. You must wait until you are fully recovered before running, or you may sprain again. In addition, never massage the injured part after the injury, so as not to cause a wider range of congestion, which is very unfavorable for treatment and recovery.

Finger contusion

Finger contusion is mainly caused by incorrect movements when catching the ball, or fingers are too nervous and straight when breaking the ball. When the finger is just scratched, it is medically called an emergency period. You should immediately apply cold water or ice cubes to the wound for about half an hour, which can make the capillaries contract and reduce edema. Generally, the acute phase will last for 24 hours, during which cold compress will be carried out at regular intervals, about 2-3 times. After the acute phase, you can use some drugs for promoting blood circulation and removing blood stasis, such as safflower oil and Yunnan Baiyao spray, to wipe the affected area and gently rub it. Reminder: Do not use such drugs or rub the affected area in an emergency, which will accelerate blood circulation and lead to increased swelling. In addition, if the fingers are not healed but continue to exercise, be sure to fix the affected area with bandages such as adhesive tape or band-aid to avoid being injured again. If the finger is seriously injured, it is best to treat it simply before going to the hospital for treatment.

Muscle spasm

Muscle spasm, commonly known as cramp, is mostly caused by sudden and severe contraction of muscles or involuntary contraction caused by stimulation of brain nerve tissue. There are many reasons for spasm, mainly muscle overexertion, excessive blood salt loss, and excessive local temperature change. For example, if you jump into cold water to swim without fully warming up, muscle spasms will occur. The most common parts are fingers, palms, forearms, toes, calves, thighs and other parts.

Finger spasms can be made by clenching fist first, then stretching hard and moving quickly several times until recovery. Palm spasm, first make a fist with both hands to cross your fingers, turn your palms outward, stretch them hard and bend back, and recover after many exercises. Toe spasm, straighten your legs, press the cramped toe on the heel of the other foot, and press the foot with the heel as much as possible to bend the sole backwards. Thigh spasm, make the leg bend in front of the abdomen, hold the calf with both hands, retract it hard for several times, then straighten the leg, and so on.

Reminder: If muscle cramps last for a long time, or the above methods do not work, you should receive hyperthermia quickly, using hot water bottles, hot towels, hot water baths or any kind of electrothermal therapy. It is also effective to spray or rub some drugs or ointments that relax muscles and relieve pain locally.

How to exercise strong abdominal muscles

Abdominal muscles should always be a pain in every man's heart. When I was young, I thought I had six beautiful muscles, but now I only have a beer belly with fat accumulation. If you keep exercising from now on, you can regain your youthful vitality.

Recommended equipment: sit-ups

Action essentials: supine on the instrument, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, and the body is like a flying fish. Cross your hands and hug each other on your chest. Use abdominal strength to get the back off the ground, but the lower back is still close to the ground. The action is just the compression of the abdomen, which bends the spinal bone, pauses for a while, and then uses the tension of the abdominal muscles to control it, so that the spinal bone gradually stretches downward and recovers.

Note: The position of hands has a direct influence on the pressure of abdominal contraction. Generally, there are three different placement positions: the simpler one is that the hands are naturally straight and flat on the side; The middle difficulty is to cross your hands and hold each other on your chest; The hardest thing is to put your hands behind your neck.

Types of skeletal muscle

The contraction and extension of human skeletal muscle promote every activity of human body. From blinking and frowning to running, weightlifting, cycling, swimming and playing tennis, it is closely related to the activities of human skeletal muscles. Therefore, skeletal muscle has been the focus of human activities since ancient times; Of course, the knowledge about skeletal muscle is also the basic concept of exercise that every participant should have.

There are about 400 skeletal muscles of different sizes in the human body, accounting for 36 ~ 40% of the body weight. Skeletal muscle consists of muscle cells, which are also called muscle fibers. The strip-shaped muscle fibers are all wrapped by the muscle fiber membrane. Several muscle fibers form a muscle bundle. A muscle bundle is also wrapped by myofascia. Muscle bundles recombine into muscle blocks that we see from the outside. Skeletal muscle is densely covered with blood vessels and nerves, which is helpful for energy supply, waste removal and activity control of skeletal muscle.

Each nerve fiber and the muscle fiber it controls are called motor units. The number of muscle fibers controlled by each movement unit depends on its position and function; In fingers, the number of muscle fibers controlled by each movement unit is obviously less than that of thigh muscles.

The main component of muscle fiber is protein, including actin and globulin. The arrangement of actin and globulin forms the striation of muscle microscopic appearance, which makes skeletal muscle also known as striated muscle; The connection and sliding of actin and globulin form the basic source of muscle contraction.

In the early days, the types of skeletal muscle fibers were distinguished by the speed of muscle contraction or the density of microvessels. According to the activity function of skeletal muscle, the types of skeletal muscle fibers can be divided into slow contraction muscle (type ⅰ) and fast contraction muscle (type ⅱ). According to the types of skeletal muscle, the types of skeletal muscle fibers can be divided into type A and type B.. It is found that although slow contraction muscle belongs to red muscle, fast contraction muscle can be divided into red muscle and white muscle. Therefore, the types of human skeletal muscle can basically be divided into three categories: slow contraction red muscle, fast contraction red muscle and fast contraction white muscle. Moreover, the proportion of the three types of skeletal muscle is about 50%, 25% and 25%, which means that the proportion of slow contraction red muscle is the highest. Guide to exercise methods for different muscles

musculus pectoralis major

Located under the skin of the chest, it is a fan-shaped flat muscle with a large range, which is divided into pectoralis major and pectoralis major. Its function is to make the upper arm inward, forward, downward and upward; Turn your arms inward. Can be pushed through various angles; Birds from all angles; Parallel bars arm flexion and extension; Pull up on your back; Push-ups; The heavy hammer arm pulled down the train.

(2) biceps brachii

Located under the skin in front of the upper arm. Its function is to bend the elbow; Put down your forearm, palms up; Bend the forearm forward to the shoulder. Training methods are various bending methods; Rowing action.

(3) sternocleidomastoid muscle

This is the most prominent muscle in the superficial layer of the neck, which is used to bend the head and neck to the side; The head and neck rotate, and the neck bends forward or backward. Just wear a neck hat; Wrestling bridge; Help and self-resistance exercise to exercise.

(4) Flexor of forearm

Located under the medial skin in front of the forearm, it can bend and abduct the hand This muscle can be developed by using exercises such as winding a heavy hammer and holding a weight-bearing wrist with the right hand. (5) trapezius muscle

Located under the skin of the neck and back, one side is triangular, and the left and right sides are combined to form an oblique square, which is called trapezius muscle. Its function is to lift and put down the shoulder strap; Move the scapula; Head back. Training can be done by shrugging, powerlifting, neck pushing, side lifting, rowing, etc.

(6) deltoid muscle

Located under the skin of the shoulder. It is a triangular muscle, and the protruding shape of the shoulder is formed by this muscle. The muscle fibers on both sides are spindle-shaped, and the fibers in the middle are multi-pinnate. This structure has small muscles and great strength. Its function is to raise the arm to a horizontal position; Raise your arms forward, middle and back to a certain height. You can use various dumbbell barbells to push, bench press (toe adduction), and lift dumbbells to the front, back and back; Pull-ups for training.

(7) Triceps brachii

Located under the skin behind the upper arm. Its function is to straighten and pull back the arm. It can be trained by arm flexion and extension, arm flexion and extension pull-down, narrow grip and push back, various arm flexion and extension movements and paddling.

(8) Brachioradial muscle

Located under the skin of the outermost forearm muscle, it is long and flat. When approaching the fixed point, the forearm can flex. When it is far fixed, the upper arm can move forward. Exercises such as weight-bearing bending and pull-ups can strengthen this muscle.

(9) Brachial muscles

Located on the deep surface of the lower half of biceps brachii. It starts from the front of the lower half of humerus and ends at the trochanter of ulna. The function is to bend the elbow. The training method is the same as biceps brachii.

(10) latissimus dorsi

Located under the skin of the lower back and chest, it is the largest platysma in the whole body. The upper part is covered by trapezius muscle. Its function is to pull the arm down and back; Shoulder straps down; The trunk is horizontal. Training movements are all kinds of pull-ups and loads; Rowing action; Sit-ups

(1 1) upper back muscle group (teres major, teres minor, infraspinatus, rhomboid muscle)

Located in the upper back of the human body. Can make the arm rotate inward and outward; Pull your arm back; Shoulder blades rise, rotate and fall. Training movements include squat, hard pull, rowing and so on.

(XII) serratus anterior muscle

Located under the skin of the lateral chest, the upper part is covered by pectoralis major and pectoralis minor, which is a flat muscle. Its function is to make the scapula rotate downward; Pull the scapula aside; Help expand the chest; Put your hands above your head. Training movements include supine pull-ups and standing push-ups.

(13) rectus abdominis (upper abdominal muscle+lower abdominal muscle)

It consists of upper abdominal muscles and lower abdominal muscles. Located on both sides of the midline of the anterior abdominal wall. Its function is to bend the spine forward; Compressing the abdomen; The training methods of rib compression are various sit-ups; Lift your legs straight. I hope the above information can help you and wish you success!