How did Schwarzenegger build his muscles?
How big are Schwarzenegger's muscles?
The Terminator Genesis will shock cinemas around the world. Schwarzenegger, the governor who teased the death squads, will once again shock the fans' vision with a "steel frame".
For a long time, "Terminator" was synonymous with Schwarzenegger, and "I'll be back ..." became the classic lines of countless children playing house.
Schwarzenegger and Jay et al.
Even the voice of China has to be consumed. ......
Schwarzenegger won the title of "Mr. Global Bodybuilder and Mr. Olympic" 50 years ago with his solid muscles. 1970 entered Hollywood, and the terminator of 1984 established his status as a star player.
Schwarzenegger's muscle building
Schwarzenegger also published a fitness teaching book called "Schwarzenegger Fitness Book", which comprehensively introduced the knowledge about fitness. From the basic theory of fitness to the analysis of various parts of the body, detailed explanations of various exercises and suggestions for improving weak parts of the body, finally, how to arrange diet and nutrition plans.
Schwarzenegger's muscles are perfect.
For fitness, Schwarzenegger is definitely a departmental figure. Six times "Mr. Olympia" and three times "Mr. Universe" are out of reach for others.
Schwarzenegger's pectoral muscles
Schwarzenegger once said, "The strongest person may not win the championship of bodybuilding competition, but if you are not big enough, you are not even qualified to participate!"
Schwarzenegger had less muscles before fitness.
For muscles, Schwarzenegger's understanding is that the bigger the better. In the initial stage of fitness practice, he also encountered the bottleneck period of "growing muscles". Schwarzenegger summarized a set of theories on how to grow muscles quickly.
Rule 1: Faith
Schwarzenegger's muscle photo in the gym
Believe that you can be a big shot, and don't look for natural reasons like my small skeleton.
Rule 2: Weight
Schwarzenegger muscle training
Focus on basic exercises, use barbells and dumbbells more, and use less combined equipment and pulley tensioners.
Basic exercises of each part
Chest: bench press, inclined plate bench press and dumbbell chest expansion.
Back: Pull-ups and rowing exercises.
Shoulder: Push, push behind the neck, bird.
Schwarzenegger photo
Arm: dumbbell bending, chest pushing down, arm flexion and extension (load)
Legs: Squat, stretch calf, bend calf.
Schwarzenegger stressed that no matter what kind of basic exercise, it must be heavy and low-frequency, and the last movement must be exhausted to make muscles grow. Schwarzenegger takes himself as an example. He usually does no more than six movements in each group.
Rule 3: Twice.
Schwarzenegger's arm muscle training
You can't overtraining. Schwarzenegger's suggestion is that you can go to the gym several times a week, but you can't train the same part of your body more than twice a week.
Rule 4: Change
Schwarzenegger muscle training
Change the training plan at any time, and Schwarzenegger will not pay attention to the so-called decreasing law when exercising. He believes that the same training is worthless if it is done for a long time without major changes. This is also what many bodybuilders call the bottleneck period.
He believes that "within the framework of a basic training plan, I will constantly change my training plan. I like * * * muscles, so that they can get an unconventional * * *, not a routine. "
Rule 5: Power
Schwarzenegger muscle strength training
"If you don't feel the pumping feeling of muscles during training, then there will be no muscle growth." Schwarzenegger said, "The muscle movement is as pleasant as sex." This is the conclusion that he summed up the previous experience of muscle training failure and muscle stretching between groups.
Schwarzenegger muscle show
When you grow muscles, it is also necessary to cooperate with your diet. Schwarzenegger's suggestion is to eat protein and carbohydrates in stages. Many young people eat steak, whole chicken and drink a lot of milk in order to gain muscle quickly. They ignore that the body's absorption capacity is limited.
Schwarzenegger is about to turn 70. He has won a bodybuilding championship, been the governor of the United States, published books, and all three fields have reached the top of the pyramid! Just this weekend, we can see the terminator with weapons on the big screen again!
How to have Schwarzenegger muscles
How to have Schwarzenegger muscles
Arnold Schwarzenegger, 1947 was born in Austria on July 30, 1947. He is an American actor, bodybuilder, former governor of California and politician, and has dual citizenship of the United States and Austria. Schwarzenegger practiced bodybuilding when he was a child. From 65438 to 0967, at the age of 20, he won the title of global bodybuilder and Mr. Olympic. 1968, after its development in the United States, universities studied business administration, started classes and filmed bodybuilding videos.
I believe many male friends are very concerned about how to develop Schwarzenegger's good muscles. I'm here to share some of my exercise experience so that you can have a good figure at home.
Schwarzenegger shows off his muscles.
Throughout today's popular male stars in the entertainment circle, most of them have healthy and strong bodies, such as Eddie Peng Yuyan Swift, Wang Leehom, Wu Kequn, Lee MinHo and Beckham. While admiring their good figure, we can also change our figure through our own efforts.
Want to have a perfect figure, nothing more than strengthening muscle lines through exercise. Therefore, physical exercise is fundamental. It should be noted before exercise that friends who want to have some massive muscles must ensure that they have some fat, otherwise the muscles they exercise will look very thin.
Schwarzenegger
First of all, it is very important to arrange a reasonable diet before exercising muscles. You should have enough protein intake, control fat intake at ordinary times and eat less greasy food. Eat more fruits and vegetables, and the intake of starch is not easy too much. Such as rice and potatoes. Eat more white meat and less red meat, such as chicken. You can add some protein powder after exercise.
There must be enough warm-up time before exercise, usually 15 minutes to half an hour, so that every part of the body can fully move. This is very important. The main thing here is to exercise the upper body muscles.
Schwarzenegger when he was young
Conditional friends can use all kinds of fitness equipment to go to the gym for exercise, with professional tailor-made guidance. Therefore, this paper mainly introduces the way of DIY fitness at home.
First, push-ups. Push-ups are basically not limited by space, and can be practiced in most places indoors. Push-ups can exercise chest muscles, latissimus dorsi, triceps brachii and biceps brachii, as well as abdominal muscles. Doing push-ups in different ways can exercise different muscles.
Arnold Schwarzenegger
Practitioners can practice according to their own situation. Practice in groups first, one group 15-40, and do 3 to 5 groups. In the process of practice, doing exercises slowly is relative strength, while doing exercises quickly is absolute strength. The distance between hands and chest also affects muscle exercise. Friends with good physical conditions can also put their feet on objects, which is higher than their shoulders, making it more difficult to exercise.
In short, push-ups are the best and simplest way to exercise upper body muscles.
Schwarzenegger's bodybuilding muscles
Conditional friends can also practice pull-ups with the help of the crossbar. Pull-ups have a good effect on latissimus dorsi, chest muscles, arms and whole body muscles, but they are difficult to practice.
Create full shoulders
Schwarzenegger's arms are full of muscles.
Pick up the dumbbell with both hands, vertically downward, sit on the stool, with elbows close to knees and upper body drooping. Note that dumbbells must be placed behind your feet. At this time, the arms are lifted from the inside of the foot to the outside, and the action is repeated 10 times. When you finish this action, keep your shoulders from going up when you raise your arms. When you raise your arms, you will form a * * * on your shoulder muscles and look down, so that your spine is in a more comfortable state. In order to shape a beautiful shoulder line, we must stick to it!
Eliminate the tiger's back and bear's back
Schwarzenegger is muscular.
Hold the dumbbell with both hands and keep the standing posture shoulder-width. At this time, the strength of lifting dumbbells with both arms is 90. Adjust breathing, spread your hands to both sides when exhaling, pay attention to your back, concentrate your back strength, and repeat the action 10 times.