1:25 kg dumbbells need one hand. If not, replace it with a heavy one. It's a waste of life just to use one practice. I remember a formula. Heavy weight, low frequency, long displacement and multiple groups. Yes, that's right. Generally, the weight of doing the same action for 8 times is limited to stimulate the chest muscles. Don't think that playing light twice will be very tiring and effective. If you play it twice,
2. Relaxation between groups (pinch, pinch, swing, anyway, just don't let it tighten)
Except running and abdominal muscles every day, other muscles should be practiced every 2-3 days, because the growth time of muscles is about 48 hours. Don't think that the interval is wasted, in fact, the muscles are still secretly growing.
4. Quit midnight snack and snacks. These are bad habits, even if you don't exercise your muscles. Of course, this thing does not mean quitting, it depends on your perseverance. I think you can do it.
5. Eat more fruits and vegetables, eggs, soy milk, beef, fish, Flammulina velutipes and other high-protein foods.
6. You should also know a little about the specific exercise method of chest muscles. After you persist for a period of time, you will naturally understand. Don't always ask others how to practice in the primary stage, but stick to it for a while. It's like memorizing words. At first, you always thought you couldn't do it. If you can't persist, you will always ask others. In fact, you never begin to remember.
7. Have a good rest. Not ensuring 8 hours of sleep every day has an impact on muscle growth.
8. Muscle training is a long but interesting process. I hope you don't take it as a burden, savor it carefully and experience the joy of muscle growth day by day.
abdominal muscle
First of all, we must remove fat by aerobic. Go running. Only when the sebum is low can the abdominal muscles come out.
How to quickly develop sexy abdominal muscles
1. Be sure to spend a few minutes warming up before exercising.
2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.
People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat.
People with a lot of body fat should try not to eat after 9 pm.
5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness.
6. Exhale forcefully during exercise, and inhale conversely.
7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable.
8. Another point is very important: perseverance+endurance+perseverance.
Are you ready?
Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles.
Initial order
1. Lower abdominal reverse sit-ups
Lower back pressure: low risk
The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point. Repeat times 15-20 times.
2. Side-belly broom twist side-belly twist
Lower back pressure: low risk
Feet shoulder-width apart, knees slightly bent, hands open on a long stick. When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.
Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating.
3. Upper abdominal sit-ups: Knee touching and knee rolling.
Lower back pressure: low risk
Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands on your knees. When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.
4. The compound movements from elbow to knee in upper and lower abdomen.
Lower back pressure: moderate risk
Lie flat on your upper body, put your hands by your ears, and bend your knees at 90 degrees above the ground. The bigger the angle, the more difficult it is. During exercise, the abdomen forcibly drives the body and feet inward, so that the elbows are as close as possible to the knees and slowly return to the starting point, with no feet and no shoulders touching the ground. The repetition frequency is 12- 15.
Intermediate order
5. Lower abdomen lifts legs and straight legs lifts legs.
Lower back pressure: high risk
Lie flat on the ground, put your hands on your hips, and keep your feet together and straight. When exercising, the lower abdomen lifts the feet hard, and the knees are slightly bent and cannot be completely straightened. At this time, your body is about 90- 100 degrees. Put it down slowly when you go back. You can't touch the ground with your heels. The number of repetitions is 12.
6. Side folding knife
Lower back pressure: low risk
The body lies flat in a straight line to the left, the left palm is placed on the right abdomen, the left leg is bent about 90 degrees, the right hand is placed next to the ear, and the right foot is straight. When exercising, use the lateral abdomen to drive the upper body and right foot to move inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.
Note: Don't just turn your head. Keep your upper body and shoulders off the ground as much as possible.
7. Sit-ups, knees bent, abdominal rolling of the upper abdomen "bend his knees"
Lower back pressure: low risk
Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands beside your ears. When exercising, use the strength of the upper abdomen to drive the upper body, so that the elbow is as close as possible to the thigh and knee, and then slowly backward without touching the ground. The repetition frequency is 12- 15.
8. Air bicycle with compound movements in the upper abdomen, lower abdomen and side abdomen.
Lower back pressure: moderate risk
Lie flat on your upper body, put your hands by your ears, and bend your knees at about 90 degrees to the ground. When exercising, use the strength of the whole abdomen to drive. Rotating the upper body and the lower body is like riding a bicycle. Use your right elbow as close as possible to your left knee, straighten your right foot as much as possible, and then change sides. The left elbow is as close to the right knee as possible. The number of repetitions is 12.
Note: Don't move too fast.
C advanced
9. Lift your hips and lift your hips in the lower abdomen
Lower back pressure: moderate risk
The body lies flat on the ground, and the hands are spread evenly at the sides of the body to stabilize the body. Lift your feet together and make an angle of about 90 degrees with your body. During exercise, the lower abdomen forcibly drives the buttocks to lift, so that the buttocks leave the ground, so that the center of gravity falls on the shoulders, and then slowly returns to the starting point, and the buttocks do not touch the ground. The repetition frequency is 10- 12.
10. Side leg lift: Lift the legs to the side.
Lower back pressure: low risk
This action is extended by the upper abdomen folding knife, the upper body posture remains unchanged, and the lower body feet are straight. When exercising, both feet and upper body are lifted inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.
Note: Don't just turn your head. Keep your upper body and shoulders as far away from the ground as possible.
1 1. Toes touch the upper abdomen and feet roll.
Lower back pressure: moderate risk
Lie flat on your upper body with your hands straight, at about 90 degrees to your body; Put your feet together and lift them about 90 degrees away from your body. During exercise, the upper abdomen drives the body hard to make the fingers as close as possible to the toes, and then slowly come back without touching the shoulders. The number of repetitions is 12.
12. Folding of upper abdomen and lower abdomen (V-ups), combined action.
Lower back pressure: high risk
Lie flat with your hands and feet straight. When exercising, both hands and feet move to the middle at the same time, and then slowly put them down without touching the ground. The number of repetitions is 12.
Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, and 4 eggs (two whole eggs and two protein).
Extra food 10:00, two pieces of bread and a glass of orange juice.
Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.
Rice 14:30, two egg whites, a banana, 200ml milk.
Training 16:00,
Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.
Note: High protein, low fat and rich in carbohydrates. Appropriate amount of vitamins and minerals, drink plenty of water.
Bouncing practice
Bouncing has four keys, one is strength (absolute and relative), the other is the speed of releasing strength, the third is the coordination ability of movements, and the fourth is the body structure. Please be patient and have a look.
Strength is the key to jumping. Without good strength and more weightless jumping exercises (such as American vertical jumping training mentioned by friends of 1 building), jumping can't really be improved to a very ideal level. First of all, we need to know the main muscles used in jumping. The most important muscle group for the whole body is the posterior chain, especially the biceps femoris (behind the thigh, below the buttocks), gluteal muscles (buttocks) and lower back muscles (above the buttocks). These muscles are the most important muscles for the body to bounce. The second most important parts are quadriceps femoris and abdominal muscles. Other muscles that help bounce are deltoid, latissimus dorsi and calf muscles. The best strength training for bouncing is weight-bearing squat (the deeper the better) and weight-bearing hard pull, followed by one-legged squat, one-legged stride, sit-ups, pull-ups and bench presses. In training, it is mainly necessary to improve the absolute strength and relative strength of the body. The standard of strength is that you can squat more than twice your own weight, pull more than one squat, and push more than one bench. With these standards, you have the necessary strength to rebound. Remember, strength training is not fitness. You don't need the same muscles as a bodybuilder to bounce. Your goal is to increase strength as much as possible, but add a little muscle. In training, in order to meet such conditions, we should give priority to heavy weight and low frequency training.
With ideal motivation, speed is the next goal. When you bounce, you can only release your strength in less than a second, so you should speed up. This is why bodybuilders and strength weightlifters are not good at jumping despite their amazing strength. The best exercises to speed up are all kinds of Olympic weightlifting movements (high flip, clean and jerk, snatch, etc. ), weight-bearing squat jump and various jumping exercises (jumping box, sprint, etc. ).
Third, the coordination of actions is very important. Some athletes with super physical fitness have poor jumping performance because they have not mastered the essentials of jumping. When they are familiar with the essentials of action through practice (usually only half an hour), their jumping performance will be amazing. The only way to increase the coordination of movements is to jump frequently. So if you have nothing to do, you often touch the heights at home, which will greatly improve the bounce.
Fourth, the structure of the body. A good body structure includes an ideal body fat content (below 10%, visible in abdominal muscles) and a large number of muscles without exaggeration. Most people have to exercise for a long time before they have a lot of muscles, so our goal is to lose fat. Through diet adjustment, fat will soon become less. People with top jumpers tend to have little body fat, and Nate, Kobe and Bolt all have body fat around 6%.
With these conditions, the level of jumping will reach its peak. The top high jumpers are sprint, high jump, Olympic weightlifting, rugby, volleyball and basketball. Basketball players' jumping ability is in the middle and upper level, while weightlifting, rugby and sprinters' jumping ability is in the top level. Wing-kuen Luk (a weightlifter), Jarrod Guibert (an American football player) and Bolt (a sprinter) all bounce well. The squat weight of these sports is about 3 times of the weight, and because of long-term speed training, such as snatch and box jumping, it is very explosive. Basketball players with top jumping ability, such as Jordan (2.7 times the weight of squat), Nate (3. 15 times the weight of squat) and Kobe (2.3 times the weight of squat), all have these conditions.
Generally speaking, if you are a beginner in strength training, you should train your strength first and then improve your speed. At the same time, don't forget to lose fat and practice height.
I hope the above information is helpful to you.
Hello, I'm a fitness instructor.
I don't know if you want to lose weight or gain muscle. You can add me to communicate slowly.
If you have a barbell at home,
1, bending barbell (hands drooping, big arm motionless, elbow joint as the center, forearm as the radius, doing semicircle movement. )
2. Lift the barbell (the arm is bent and the barbell is lifted over the chest. )
3, flat push barbell (arm and body form 90 degrees, arm horizontal movement. )
4, bench press barbell (similar to bench press, the body is flat. )
5, squat barbell
6. Swing the barbell (there is no hanging piece at one end of the barbell, find a corner to put it down, grab one end of the hanging piece with both hands, and do the left and right overhead movements. )
The above methods can exercise most of the muscles of the body.
You have a pair of dumbbells.
Dumbbells can be practiced to the front shoulder, back shoulder, biceps and triceps, but I can't show you. There must be some deviation in the text.
Let's talk about shoulders first! Pick up dumbbells with both hands 180 degrees. Don't lift dumbbells too much. Use the strength of the wrist to drive both hands to lift at the same time.
You can also pick up dumbbells and put your hands in front. I can punch at an angle with you. You can also lift it a little. Also, don't turn left and right with the strength of your wrist. Remember to shake it slowly and stimulate it when you can lift it quickly.
You can bend the sofa on one side of your body on the side of the road or at home, then lean forward and hold the dumbbell in your right hand and the left hand. Hold the dumbbell and lift your body 90 degrees behind your back.
The same is true of sit-ups, but don't do hundreds of times a day and don't want to move the next day. That won't do.
Losing weight must rely on persistence.
Remember that strength training must be {lighter and more times}. Heavy weight, few times, is to grow muscles.
If you don't understand anything, you can talk to me alone. You must do more.