Chest: 6 groups of flat bench press, 8- 10 times in each group.
Push-ups in 4 groups, each group 10-20 times.
4 groups of parallel bars arm flexion and extension 8-65438 00 times in each group.
Butterfly machine clip chest 4 groups 8- 10 times in each group (as an auxiliary project)
Back: 4 groups of pull-ups, 6-8 times in each group.
Six groups of latissimus dorsi chest pull-down each group 10- 12 times.
Abdomen: Four groups of sit-ups, 20 times in each group.
Four groups of supine leg lifts, 20 times in each group.
Two, four, six exercise plan:
Shoulder: Lift 6 groups vertically, 8- 10 times for each group.
4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.
Four groups of dumbbell side lifts 12- 15 times each.
Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.
The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.
Legs: Squat 6-8 groups, 8- 12 times in each group.
Heel lifts were performed in 6 groups 12- 15 times each.
Practice according to this plan for two weeks and you will see the effect. Remember to sleep 9~ 10 hours every day.
The most important thing in fitness is perseverance, which needs to be clear first.
As for the fitness plan, you can ask the coach in the gym.
Thirdly, the purpose is to make clear what level you want to achieve, which is conducive to persistence.
As for the specific practice, communicate with friends more.
Appropriate arrangements for two days off every week.
The principle of fitness is to focus on stimulating a certain part every time you go.
Chest, legs, back, abdomen and shoulders, which are the basis of the plan division. Two-headed and three-headed leg muscles are properly interspersed in appropriate large-scale training.
It is beneficial to the overall development to practice and coordinate the development of large films first.
Two heads and three heads are also important to determine your arm strength.
If you insist, you can try a more advanced training plan after a certain stage, but you must lay a good foundation first.
Breathing is very important.
The number of groups can be 3-4 movements per block, about 3 movements per group, and 8- 12 groups per group. The number of groups can be less, or the movement can be accelerated under appropriate weight.
frequency
Your reward points are too few.
Let's talk about nutrition
Let me give you some information.
Food learning before and after sweating
Generally speaking, you should eat digestible food with high sugar and low fat before exercise, such as rice, bread, noodles or fruit, as an energy source during exercise. Although some high-fiber foods (whole wheat bread, high-fiber biscuits) are also rich in sugar, high-fiber foods take a long time to digest and easily cause gastrointestinal discomfort during exercise, so you should avoid eating high-fiber foods before exercise. Some people will feel dizzy and tired during exercise, because insulin is stimulated by sugar, which is to maintain the normal response of blood sugar. However, because muscles use more blood sugar than usual during exercise, it is recommended that you eat sweets or foods with high glycemic index (bread and sports drinks) five to ten minutes before exercise. When you start exercising, insulin will be inhibited and you will not be able to respond to the increased blood sugar in a short time, so there will be no hypoglycemia. Eat after 20 minutes of exercise every time. To supplement meat, protein, milk, egg white, drink plenty of water, eliminate uric acid. In addition, it is recommended to eat more yellow-green fruits and vegetables rich in beta carotene, such as carrots, papaya, tomatoes, spinach, etc., which will not only help the development of chest muscles, but also prevent the occurrence of breast cancer (don't think that men don't have this problem and the probability of suffering)!
Steps to cultivate a decent appearance
If you want to have sexy and prominent chest muscles and grooves, you can easily achieve the effect as long as you train correctly according to the following actions. It is suggested that you can do three or four groups every day, 12 to 15 times in each group, exhale when you exert yourself, inhale when you relax, and adjust your exercise rhythm according to your normal breathing speed. Warm-up and cardio-pulmonary exercise before exercise are absolutely necessary, and stretching after exercise is also absolutely necessary, because establishing moderate softness can increase the maturity of muscle strength, and the later exercise can be bigger and more beautiful. Whether you meet the standard definition of urban handsome man or not, having a healthy body and mind is definitely a basic task that every man can't ignore. According to the training theme carefully set by uno every month: abdomen, buttocks, back, waist and chest, cross the upper body and lower body alternately every other day (abdominal exercise can be carried out every day). If you are really careful enough and persist for a year or so, I believe you will definitely see the wonderful achievements of human sculpture. Come on!
No. 1
Dumbbell shoulder pressure
Sit on a bench adjusted to 90 degrees, hold a pair of dumbbells in your hands and put them on your shoulders, elbows down and palms up. Push the dumbbell from both sides of the shoulder to the head in a certain arc trajectory, and then return to the starting position.
Substitution: barbell press shoulder
Barbell shrugged.
Hold the barbell backwards with the palm of your hand, or hold the barbell forwards and backwards to help you hold the heavier barbell. Shrugging is a simple process of moving up and down. Don't shake your shoulders-this will not only increase the muscle stimulation of this sport, but will increase the chance of injury. When you shrug your shoulders, try to keep your arms straight and your trapezius muscles as close as possible to your ears.
Alternative: Dumbbell shrug
second
Upright rowing
Stand up straight, slightly bend your waist, and hold the barbell with both hands shoulder width (too narrow grip will bring unnecessary torque to your wrist). Lift the barbell to shoulder height under the guidance of elbow joint.
Alternative: Dumbbell rowing upright.
Stand upright and lift horizontally.
Lean forward at the waist, lean forward at the upper body, slightly raise your head and keep your back straight. Take a dumbbell in each hand and put it above your feet. Bend your elbow slightly and keep this angle throughout the movement. Lift the dumbbell horizontally to your sides until you reach shoulder height. The focus of this exercise is behind the deltoid muscle.
Alternate: Use dumbbell side lift to exercise the middle of deltoid muscle.
third place
Tilt dumbbell bench press upwards.
Take a dumbbell in each hand and lie on your back on the bench adjusted to an angle of 30-45 degrees. In the starting position, your elbow should be perpendicular to the ground, your palm should be forward, and the dumbbell should be on the outside of your shoulder. Push the dumbbell to the top of the chest with a certain arc. Don't let them collide with each other at the highest point. Then slowly put it down and return to the starting position.
Substitution: dumbbell supine press
Bow barbell rowing
Stand with your feet shoulder-width apart and bend 60 degrees forward from your waist. Keep your hands shoulder-width apart and hold the barbell with your palms back. Always keep your head up, arch your back slightly, and pull the barbell directly back to your abdomen with your elbow. Don't let the barbell touch the ground during the movement, and keep the knee joint flexed to a certain extent.
Alternative: barbell rowing backwards.
fourth
One-arm dumbbell rowing
Put one hand on one end of the bench, kneel on the bench with the same legs, lean forward about 60 degrees, and hold the dumbbell in the other hand. Don't twist your body, pull the dumbbell to your side. At the highest point, your elbow should point directly at the ceiling. Don't let the dumbbells touch the ground before finishing a group.
Barbell supine press
Lie on your back on a flat bench, hold the barbell with both hands, slightly wider than your shoulders, then take it off the shelf and put it on your chest. Keep your joints pointing outward throughout the exercise. Gently touch the barbell to the chest muscle and push it up. Always keep your feet flat on the ground and your lower back close to the bench. Don't do it by shaking your waist.
Alternative method: Push upward and obliquely.
Fifth place
Sit on your knees and tuck in your stomach.
Sit at one end of the bench, lift your feet and lean back slightly. When you put your knees close to your chest, your upper body can lean forward slightly to fully feel the contraction of abdominal muscles. This exercise mainly exercises the lower part of abdominal muscles.
Alternative: lie on your back, bend your knees and abdomen.
sit-up
Lie flat on the floor with your knees bent and your hands behind your head. Through the contraction of abdominal muscles, lift your scapula off the ground, make an instantaneous peak contraction, and then relax. In order to keep the abdominal muscles tense, don't let the scapula touch the ground before finishing a group.
Substitution: Side sit-ups and straight leg sit-ups.
Bench press is the best action to train chest muscles, and it is also the favorite action of many bodybuilders. Most trainers mainly use barbell bench press-indeed, this is the best action to train the upper body, which is very effective for 80% of trainers. What about 20%? The answer is dumbbell bench press. In addition, you can try to practice dumbbell bench press after barbell bench press for a period of time, and you will feel different.
Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow and hold the dumbbell, with your fist facing your eyes and your palm facing your leg. The axis of the dumbbell is above the nipple 1 cm (in the middle of the pectoral muscle) and close to your chest.
Action process: push-ups, elbow contraction, elbow clamping and chest clamping. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint. But don't just sit on the support point of the shoulder joint, because this will make the bones support the weight of the dumbbell (this situation that the bones support the weight instead of the muscles supports the weight is called "locking"), which will make the chest muscles relax and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Say it again.
Breathing method: inhale when lifting and exhale when falling.
Key exercise parts: pectoralis major, deltoid and triceps brachii.
Training points:
In bodybuilding, many people have developed strong arms, and many people have excellent biceps brachii. But if you want to build a huge biceps brachii, you must adopt special exercise methods. I want to share with you my experience in training biceps brachii.
Isolation training is the core.
In order to exercise the biceps brachii to the maximum extent, you must use isolated movements to make the muscles contract completely, and then try your best to squeeze the biceps brachii at the highest point of the movement, which is called peak contraction. Compared with barbell bending and heavy dumbbell bending, which focus on developing strength and muscle mass, this method can achieve better results in practicing biceps brachii. The greater the weight used, the more difficult it is to complete the whole movement and complete the contraction.
I suggest the following isolated actions:
The oblique bending can be made of barbells, dumbbells or tensioners, and the upper arm can lean against the inclined tray to obtain stable support. Both arms can be done together or with only one hand. In this way, the elbow is locked in a fixed position, so as to obtain the maximum training effect. Note: don't lower the weight to the lowest point, that is, don't straighten your arms completely. In the process of lifting, when the front arm is slightly drooping, it reaches complete contraction and squeezes the biceps brachii.
Mechanical bending is similar to inclined plate bending, which does not use free weight and is characterized by continuous stretching. Machine bending can limit the movement to a special plane, and can make the muscles get the highest degree of isolated movement.
Concentrated bending is another isolated action that can exercise biceps brachii alone. This action adopts sitting posture, with elbows resting on the inner thighs, fixing the upper arms, squeezing the biceps brachii at the highest point, and pausing for a moment.
Training point
Don't use heavy objects when doing any isolated action. Excessive load will make it easy for you to borrow money. When bending, when the upper arm passes through the position perpendicular to the ground, the biceps brachii no longer opposes gravity, that is, the tension is the smallest at this time. Therefore, it is necessary to adjust the posture of the body, even when the peak contracts, and keep the upper arm at an appropriate angle with the ground all the time.
Remember: these movements are not to increase muscle strength and size, but to train the biceps brachii alone. Each group should do it at least 10 times, or even 15~20 times.
1, don't hunch your back or hold your breath, it will make your muscles out of control and dangerous.
2. While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.
3. At the beginning, the axis of dumbbell should be placed above nipple 1 cm (middle part of pectoralis major) to make pectoralis major exert force. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.
4, be sure to pay attention to open your elbows, and open your arms at your sides when doing bench press, so you can basically rely on your chest muscles to complete the action. The pectoralis major should be exercised at wide intervals, and the deltoid should be exercised at narrow intervals.
5. The effect of chest muscle exercise is not ideal. You can try to press upward, lie on a sloping board with a certain inclination (about 20-25 degrees), and then practice with barbells or dumbbells of the same weight. Give your muscles a new stimulus from another angle, and you will soon see new effects.
Number and times of groups:
1, reaching the limit of 6-8 times. After more than 8 times, other parts of the body will enter aerobic exercise; If it is less than 6 times, it means that the auxiliary muscle participates in the exercise, but the main muscle is not completely tired.
2, multi-group number: no matter which part of the body, you should practice one group after another until the synapse can't make an impulse. If you believe in overtraining, you can't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. The real impact exercise should not only reach more than 20 groups, but also reach the limit number of times in each group. Don't count the warm-up group when counting the number of groups, although it is necessary.
3. Diversity of training. It is necessary to change the number and frequency of training groups and the arrangement of movements frequently, so as to break the adaptation of the body and obtain a breakthrough in muscle growth.
Related actions
A key exercise site: the upper part of pectoralis major, followed by deltoid toe and triceps brachii.
B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.
C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups.
D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.
Tilt dumbbell bench press downward:
Palm-to-dumbbell bench press: Hold the dumbbell in the palm of your hand and keep your arms close to your body.
One-arm bench press: Lighter weight should be used. This method can develop the balance and control of both breasts. At the beginning, one hand holds the dumbbell and the other hand can help support it.
How to make the arm fit better
August 2008 16
Too lazy to exercise or can't find time to exercise? Do you feel envious every time you see those lifeguards in the photo album "Beach Ranger"? It is impossible to build strong muscles by thinking alone. No matter what method you use, whether you go to the gym, buy fitness equipment from TV shopping channels, or do push-ups yourself, the final result must be perseverance.
In summer, the eager man always wants to wear a sleeveless close-fitting T-shirt to Xiu Xiu's figure, but if the tight-fitting T-shirt is wrapped in a mass of fat or ribs, it will only make others lose their appetite and have the opposite effect. The first step to show yourself is to tell you how to build a strong arm.
Exercise cycle: there are two groups of * * * every other day, and each group repeats 10~20 times for a period, and each group needs to repeat the operation for 2~3 cycles.
Exercise method * * * Two groups:
(1) Hand-lifting method
Step 1: This step is to spread your feet wider than your shoulders, swing your body's center of gravity downward (squat down), but keep your hips slightly higher than your knees.
Step 2: Cross your fists in the front gear and raise your arms straight to shoulder height. At this time, you need to feel the strength of triceps brachii (not by swinging your arm). After repeating for about 20 times, take a break and cycle for three times.
(b) Knee push-ups
Step 1: Kneel on your knees, stand on your toes, and open your fingertips. At this point, keep your back straight, don't bow, look straight down.
Step 2: At the beginning, bend your elbows, lower your body vertically, exert your arms and keep breathing evenly. After repeating 15 times, take a break and cycle for three times.
have you finished? Do you feel that your arms have become beautiful and powerful? But it's a pity that Rome was not built in a day. Just like your flabby muscles, you can go out to meet people after three weeks! As for how to achieve better results after exercise? Many people think that it is to keep an empty stomach before exercise. But in sports such as fitness, you should eat some food before exercise. For example, two pieces of toast, because it can help you burn calories more thoroughly!
Arm muscle training II
Flexion of biceps brachii arms
Starting posture
Stand upright, hold the barbell with both hands, and droop your arms.
Action process
Try not to swing your upper arm, bend your elbow, bend your forearm as high as possible, and at the same time contract your biceps and stand still for one second. Relax the elbow joint and let the forearm drop slowly until the arm is completely straight.
Breathing method
Inhale when bending the forearm and exhale when leaning back.
Pay attention to key points
It is necessary to rely on the strength of biceps brachii to bend the forearm upward. When the forearm bends to the highest point, completely contract the biceps for one second instead of relaxing immediately. When bending, don't bend your forearm higher by swinging your elbow forward and up.
-
One-arm squat of biceps brachii
Starting posture
Squatting on the ground or sitting on a stool, holding a dumbbell in one hand, let the upper arm stick to the inner thigh, and the forearm hang straight down. Put the other hand on the other thigh.
Action process
Shrink the biceps of the bell-holding arm and bend the forearm upward. When it reaches the highest possible point, completely contract the biceps for one second, then extend the elbow joint and let the dumbbell slowly fall to the starting position. After practicing one side, change to the other side.
Breathing method
Inhale when bending the forearm and exhale when drooping.
Pay attention to key points
Leaning the upper arm against the thigh is to ensure that the elbow does not move when the forearm is bent.
-
Biceps of the upper arm, biceps of the upper arm, oblique plates of both arms, bending biceps of the upper arm.
Starting posture
Stand behind the inclined board, hold the barbell with both hands, palm up, and put the whole arm or upper arm flat on the inclined board.
Action process
Contraction of the biceps, forearm bending upward until reaching the highest possible point, complete contraction of the biceps for one second, then slowly expand the elbow joint and let the barbell slowly fall back to the board.
Breathing method
Inhale when bending the forearm and exhale when falling.
Pay attention to key points
The arm lying flat on the inclined plate should be straight down as far as possible first. When the front arm is bent upward, the shoulder cannot be contracted upward.
-
Wrist flexion of forearm
Starting posture
Hold the barbell behind your hands and squat down. Put your forearm on your thigh, extend your wrist forward, hang it in front of your knees, or hold the pole with both hands. The reverse grip mainly exercises the medial forearm muscles. Mainly holding and training the lateral forearm muscles. You can also stick your upper arm on a flat or inclined board, or take turns lifting dumbbells.
Action process
The forearm is flat on the thigh, and only the wrist flexes upward and inward as far as possible (contracting the flexor muscles), and then stops for one second until it can't flex any more. Relax the forearm muscles and let the wrist fall forward.
Breathing method
Inhale when bending your wrist and exhale when leaning back.
Pay attention to key points
At the end of flexion, you must try your best to contract the forearm muscles (flexors) for one second, and then gradually relax.
The fun of exercising biceps and triceps.
August 2008 16
When preparing this special report, I was only interested in two things-biceps and triceps on my arm! I wonder how Shawn Ray's upper arm developed so well.
"The arm is almost everyone's favorite body part," he said. "When people ask you to show your muscles, they don't want to see your calves. They want to see your arm for the simple reason that it is the easiest to observe. For several years, the arm has been regarded as a sign of one's strength. "
"Just as the balanced development of the whole body is important, it is equally important to have a pair of well-developed arms."
"For me, training my arms is a pleasure. It's very comfortable to watch and feel that biceps expand like balloons or triceps expand like explosions, but it never scares me to stop and dare to practice. The success of my developed arm lies in: training very hard, not being lazy, and finding out the training movements, times, frequencies, angles and rest time that suit me.
"I don't have any secret training movements. I just do some basic actions that suit me, but I make some changes. This is my training philosophy. Try to do pyramid weighting without affecting the correct posture. There is almost no need to press the number of times, 1 to two groups of warm-up exercises, and then do three groups of exercises for each action from 8 to 15, and do three or four actions for each part. If you insist that there are secrets, these are secrets. When you train your arms, you often change your angle, because you can train your muscles completely. This star is very important. "
For Shawn Ray, it is a little different to train a pair of arms of ordinary bodybuilders and a pair of arms of champion bodybuilders, which is a matter of attitude. You must have such an attitude: "If you do your best in training, you will get the best reward."
Finally, he concluded: "Be patient in training and life, don't act rashly, and deal with it happily." Believe me, as long as you keep training, your physique will eventually change. Do everything with 1 10% mentality; 100% efforts will make you better, but 1 10% will make you greater! "
References:
Baidu (the world's largest Chinese search engine)
Diet choice.
One: Drink a glass of water in the morning, about 300 ml.
Breakfast: coarse grain porridge 100g, lean steamed stuffed bun 100g.
Brunch: 1 fruit
Lunch: rice 200g, skinless chicken 100g, fungi 100g, vegetables 100g.
It is best to rest (lie on your back) for 30 minutes after meals.
Afternoon and evening: 1 fruit.
Dinner: rice 100g, peeled seafood 100g, bean products 100g, vegetable rice 100g.
Before going to bed: 250 ml of skim milk. Go to bed before 22: 30 ~ get up at 7:00-8:00 in the morning.
Two: drink a glass of water in the morning, about 300 ml.
Breakfast: 400 ml fresh milk, whole wheat bread 100 g.
Brunch: 1 fruit
Lunch: rice 200g, lean beef 100g, fungi 100g, vegetables 100g.
It is best to rest (lie on your back) for 30 minutes after meals.
Afternoon and evening: 1 fruit.
Dinner: rice 100g, peeled seafood 100g, kelp 100g, vegetable rice 100g.
Before going to bed: 250 ml of soybean milk. Go to bed before 22: 30 ~ get up at 7:00-8:00 in the morning.