Hehe, friends, don't worry, I will give you professional and efficient bodybuilding exercises and methods (of course, sports will not be easy, besides scientific training, you need to work hard ~)

For the medial, inferior and lateral edges of pectoralis major, the best training actions are as follows:

Chest muscle exercise

Barbell supine press

A. Key exercise parts: pectoralis major, deltoid and triceps brachii. Most bodybuilding champions think that the back grip recommendation

The best action to exercise the upper body. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Raise your palm.

Hold the barbell in your hand, 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: do two straights.

Stretch your arms to both sides, bend your arms slowly, and the barbell falls vertically until it touches your chest (about above the nipple line).

)。 Then push it to the open position and sit down. D. training points: don't arch your back and hips or hold your breath, it will

It is dangerous to lose control of your muscles.

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 two poles

It's better to be wider than the shoulders, hold the rod with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C, move.

Cheng: Exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be pulled forward and your elbows should be outward.

Stretch, make the pectoralis major fully elongated and stretched. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms.

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". Stretch your arms

When straightened, pectoralis major is in a state of complete tightening. Repeat the exercise. D. Training points: Move slowly and don't borrow your body.

The vibration of the pendulum helps to 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 intensity of training, you can

Waist weight-bearing exercises.

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; attract

Located in the middle or lower part, bodybuilding is the middle or lower chest muscle group. B, starting position: feet open, shoulder width,

Stand under the stretcher, lift your arms up, bend your elbows slightly, and hold one of the tensioners with your palms down.

End handle. The center of gravity should be 45 degrees up and down. (not less than 30 degrees). C, action process: inhale, upper body

Lean forward a little, put your arms diagonally on your chest from top to bottom, and submit $&; * shape until the handles of two tensioners collide. Pause for 2-4 seconds, and then

Then exhale and slowly restore. Repeat the exercise. D, training points: always keep the upper body slightly forward, don't swing back and forth.

; To fully stretch the chest muscles, the movements should be carried out slowly and rhythmically; When you finish an action, your arms should exert equal force to prevent spasms or convulsions.

Natural reduction.

Downward inclined bench press

The starting position is to lie on the bench head down and put the barbell on your chest with both hands.

During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.

Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position. When pushing down, the bar should be placed at the sixth or seventh rib under the nipple.

In addition, the effect of tilting the dumbbell bird downward is also very good, mainly aiming at the shape of the lower inner edge ~

The following is the method, please read it carefully:

First, the method of combining static and dynamic.

The method is to combine dynamic exercise with static exercise, moving first and then static. That is, first do dynamic exercises to the limit, and then fix them at the angle of the part that needs exercise for 6-8 seconds, and you can practice 2-4 groups.

For example, combine static bending with dynamic bending (biceps brachii) for 6-8 times with 60-70% weight, then fix the elbow joint so that the included angle between the upper arm and forearm is 90 degrees for 6-8 seconds, and make 2-4 groups.

Second, the combination of restraint and concession.

Exercise with strength (restrain contraction). Repeat 5-6 times, and then do 2-3 concessions after failing. This combination can stimulate the muscles at a deeper level.

Third, the first failure method

This is an effective method to increase muscle circumference at present. What it does is. If you want to develop that piece of fat, you should first choose local muscle exercises that only develop this muscle to train, do 6- 10 times until you are exhausted, and then run to another equipment within 3-5 seconds to do a comprehensive muscle group exercise focusing on developing this muscle, reaching the limit of 79% weight. In this way, the muscles will feel great stimulation when the four groups train alternately. According to research, this can effectively stimulate muscle growth and promote its development. Examples are as follows.

The method of developing pectoralis major muscle according to the principle of aging first;

The local effective exercise of developed pectoralis major is supine flying birds, while the exercise of developed pectoralis major and other comprehensive muscle groups is wide-grip bench press. Besides pectoralis major, triceps brachii, anterior deltoid muscle and serratus muscle can also be developed. If you combine supine birds with bench press training, the effect will be as good as simple training. The method is as follows: firstly, athletes can do 6- 10 times of supine flying bird exercises until they can't get up, and then run to the bench press with 60-70% weight prepared in advance, and try their best to lift until they can't get up, which is counted as a group. * * * Do about 4 groups, and the total exercise of 8 groups is about 50 times.

The method of developing deltoid muscle according to the principle of exhaustion first;

The local muscle exercise of the developed deltoid muscle is a flat lift in all directions. For example, the front flat lift mainly develops deltoid toe; Lateral lift (palm down) mainly develops the middle bundle of deltoid muscle; The posterior oblique lift mainly develops the posterior deltoid tract. The comprehensive exercise of developed deltoid muscle is the wide push behind the neck. This exercise can not only develop deltoid muscle, but also triceps brachii, and also affect pectoralis major and serratus anterior muscle. Combining these two effective exercises organically will be better for the development of deltoid muscle. The practice is; Adjust the dumbbell to lift only 6- 10 times to do the lateral handstand exercise. Until you can't get up, run to the barbell placed on the other side, and push the neck with a barbell (70%) until one can't get up, count as one group, and * * * make four groups.

The method of developing triceps brachii by using the principle of exhaustion first;

The developed local muscle exercises of triceps brachii are various arm flexion and extension, such as nape flexion and extension, bow flexion and extension, etc. And its comprehensive exercise is driven by the narrow sense of power. Combining these two effective exercises organically, the training effect is better. The way is: the athlete bends and stretches the back of the neck 6- 10 times until he is tired, then quickly runs to the squat rack and picks up the barbell (the weight of the barbell is 60-70% of his highest weight) until he can't lift it. This is a big group. If you do four groups, the triceps brachii will be very swollen and stimulated, as long as the nutrition follows.

The method of developing back muscles based on the principle of exhaustion first;

The effective local muscle exercise of developed back muscles is that the load-bearing goats stand up, while the comprehensive exercise of developed back muscles includes bow and straight leg hard pulling. In order to deepen the stimulation of back muscles, the following training methods can be adopted: firstly, do 6- 10 weight lifting on goats until they can't stand up, then run to the squat rack to carry barbells and do bow bending exercises (or straighten their legs hard) until they are tired. Combine these two exercises to train four groups, and the back muscles can be well stimulated.

The method of developing quadriceps femoris according to the principle of exhaustion first.

Athletes first do well-developed local muscle exercises of quadriceps femoris; Flexion and extension of weight-bearing legs, try to do about 8 times, and then do comprehensive muscle group exercises of developed muscles in the legs; Squat, also try to do 6-8 times, so do 8 groups (4 groups) alternately for about 50 times, and the quadriceps femoris will swell due to deep stimulation.

Theoretically, it conforms to the principle of excessive recovery after ultimate load. This is because after the body is exhausted; First of all; The functional ability is greatly reduced; Then; Anti-fatigue body is improved from adaptation. Exceeding its original level;

Fourth, fatigue first and then repeat method

Do full muscle group exercises first, and then do local muscle group exercises. If there are at least four muscles involved in bench press, the main part of the exercise is pectoralis major, and the triceps brachii does not participate in the force to the maximum extent. According to the principle of fatigue first and then repetition, first practice bench press (using super-group number method), then lie on the bench and lift dumbbells to do flying bird exercises.

Five, continuous weight loss methods

Start to reach the limit with heavyweights (8- 10 times); Then before reaching the limit, the partner will lose weight (4-6 times, then the partner will lose weight again, and then repeat the limit (about 4 times). Doing this for about 3 groups in a row makes the muscles extremely nervous and get the greatest stimulation.

For example, supine press (bench press) (80 kg +70 kg +60 kg) /(8 times +4 times +4 times) is a big group.

Another example is; Station bends (35 kg +30 kg +25 kg) /( 12 times +6 times +4 times) are a large group.

Six, continuous weighting method

The method is to do a light movement first, then finish the exercise easily, then increase the intensity of exercise to make the muscles feel, and then increase the intensity of exercise until they can't get up. This method of constantly strengthening and deepening stimulation improves the sharpness of muscles.

Seven. Law of leverage (first real and then virtual repetition law)

First of all, after exhaustion, with the help of extra strength from other parts of the body, do irregular repetitions several times.

For example, if you can't bend upright, lean forward and then swing back. Bend your elbow with this swing and keep doing it for 2-4 times.

Another example is: after the bench press can't get up, do hip stand bench press immediately, and use the strength of hip stand to supplement your arms and buy the main muscle strength. If you insist on doing this for 2-4 times, the stimulation to pectoralis major, deltoid, triceps brachii and serratus anterior will deepen.

Eight, the method of consistency between mind and action

According to the practice of excellent athletes, it is extremely important to concentrate on where to practice and which muscle to think about, which will greatly improve the training effect.

Muscle work is dominated by nerves, and concentration can mobilize more muscle fibers to participate in the work. Therefore, when practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.

Nine, similar action combination method

Develop similar exercises of the same group (or a muscle), combine different instruments and not exactly the same movements, and practice in turn to deepen the stimulation of the group (or this muscle). .

For example, to develop biceps brachii, you can choose the following exercises:

1. Vertical bending: (60%/8- 10) 4

2. Rotating single arm bending: (65%/8)4

3. Plate bending: (60%/6-8)4

4. Sit-ups: (70%/5-6)4

Another example: to develop triceps brachii, you can choose the following exercises.

1. Flexion and extension of vertical neck back arm: (60%/8)4

2. Bow single arm flexion and extension: (70%/6)4

Single arm flexion and extension; (70%/6)4

3. supine arm flexion and extension: (65%/8)4

X. double-group training method.

This method is to practice without rest with twice the number of groups. There are generally three kinds of double beads.

1. One group is active muscle; Then the next group did antagonistic muscles.

For example, one group does active muscles (such as triceps brachii) and then does antagonistic muscles (biceps brachii) without rest.

You can practice the same muscle with two different exercises in the same way.

For example, one group does squats (about 70% load) for 8 times, and then runs to another instrument to do leg extrapolation (about 70% load) for 8 times.

3. Do the same action for a limited number of times and rest for 20-30 seconds, then repeat it as many times as possible with the same amount of exercise and the same weight.

For example, in order to develop pectoralis major, practice supine flying birds for 8- 12Rm, rest for 20-80 seconds, and then try to do it with the same weight.

XI。 Difficulty reduction method

Start practicing the most difficult exercises; Then reduce the difficulty and do the same action; Further reduce the difficulty and do the same action, demanding the limit every time.

Twelve, the increasing difficulty method

This method is to do low-difficulty (small angle) movements first, and then increase the difficulty (such as increasing the angle of the ramp) until it reaches the maximum difficulty. This method is gradual, so it is not easy to get hurt, but because it gradually increases the difficulty and reaches the limit, it increases the stimulation to the muscles, thus increasing the significance of the muscles.

Thirteen, cycle training method

Large groups arrange the same or different kinds of movements and set up 4-8 stations, then practice one by one in turn, and quickly switch to the next station for training after reaching the specified number of times. When all the stops are over, the training of this large group will be over. After the training, I was sweating and my heart beat faster. This training method is aerobic training, which is of great benefit to reducing fat and weight and increasing the salience of muscle lines.

Example 1: circular exercise of developed upper arm extensor (triceps brachii)

Fourteen, action changeable training method

There is a rule in muscle strength training. Once several fixed movements are trained for a stage with constant exercise load, the body will gradually adapt, and the muscle strength will not increase or increase slowly. At this time, variability training method should be adopted to promote the body to change and enter a new adaptation process. If four groups of supine birds (30kg /8 times) are used, the chest circumference will be slightly improved after the first stage of training. Therefore, the training means and methods should be changed in time, and the training times and intensity should be increased to develop pectoralis major and increase the chest circumference.

Fifteen, listening to intuition training method

Because senior bodybuilders have rich training experience, they will instinctively respond to the choice of training methods, which only well-trained people have. Therefore, we should pay attention to and listen to these buildings, arrange different training methods on the basis of practice, and adopt different training methods to carry out effective bodybuilding training, so that the muscles are developed, the outline is clear, the lines are clear and the body is strong.