1, nutrition. Nutrition is the most important. You should supplement foods with high content in protein, such as beef, eggs and fish.
2. training. We must strictly follow the plan and master the correct training movements.
3. Have a good rest. Ensure adequate sleep, especially after training.
If you want to exercise chest muscles, deltoid muscles, trapezius muscles, triceps, forearms and abdominal muscles, you need a week's gym training schedule to give you a plan, and practice three times a week according to your requirements. Practice every other day.
First, chest muscles, biceps, abdominal muscles.
Tilt the barbell upward and bench press. 12*3 group
Bench press barbell bench press 12*3 group
The parallel bars are bent and stretched. 12*3 group
Dumbbells bend over and lift. 12*3 group
The barbell bends. 12*3 group
Sit-ups 30*2 groups.
30*2 groups supine leg lifts.
Second, trapezius, triceps, abdomen.
Barbell shrugged. 12*3 group.
Barbell shrugged. 20*3 groups.
Supine arm flexion and extension. 12*3 group.
Dumbbells bend over and stretch their arms. 12*3 group.
Sit-ups 30*2 groups.
30*2 groups supine leg lifts.
Third, deltoid, forearm, abdomen.
Dumbbells press shoulders. 12*3 group.
Dumbbell side lift. 12*3 group.
Forearm lift 20*3 groups.
Lift back wrist by 20*3 groups.
Sit-ups 30*2 groups.
30*2 groups supine leg lifts.
I hope this plan will help you. I have to adjust according to the actual situation.
Ask the gym to increase muscles (two heads, three heads, chest, shoulders and back) plan Monday: target muscle group-chest
Four groups of dumbbell bench press, decreasing by weight, each group 10.
There are 4 groups of dumbbell birds, and each group is decreased by weight 10.
Push-ups in 4 groups, each group exhausted.
Tuesday: Target Muscle Group-Back
Pull-ups are divided into four groups, and the descending frequency of each group is 12- 10-8-8.
Four groups of dumbbell rowing with one arm, each group 12.
Four groups of narrow push-ups were exhausted.
Wednesday: Target Muscle Group-Shoulder
Four groups of dumbbells are recommended, each group 12 dumbbells.
Lift four groups of dumbbells horizontally in front, each group 12.
Four groups of dumbbell side lifts, each group 12.
Four groups of narrow push-ups were exhausted.
Thursday: Target Muscle Group-Arms
Four groups of dumbbells are lifted alternately, each group 12 dumbbells.
4 groups of standing dumbbell bending, each group 12.
There are four groups of narrow-range pull-up, and the decreasing times of each group are 12- 10-8-8.
After practicing for 30 minutes, add protein. If you want to gain muscle, persistence is king. Wish you success!
I want to exercise my chest muscles. How to find abdominal muscles, biceps and triceps? Do 20 push-ups and sit-ups every morning and evening, and gradually increase after a few days, but don't add them too fast, which is bad for your health, and you must persist for at most two months to succeed.
How to exercise abdominal muscles, chest muscles and biceps hello; There are many ways to practice abdominal muscles and chest muscles. You can do it in the gym at home. Now I'll tell you the way home. The best way to practice abdominal muscles is sit-ups to increase weight, chest muscles to do push-ups, biceps to do dumbbell flexion and extension. The above actions need one group 12- 15, and 3-5 groups need to be done, and the number of groups will increase with the increase of strength. Look at this.
I am 20 years old, 178cm, 7 1KG. Ask for a fitness plan. Mainly chest muscles and abdominal muscles. Please write a detailed fitness plan, including the three elements of building muscles with equipment and treadmill: training+diet+rest.
(1) Fitness Plan:
Monday: chest+three heads
Horizontal barbell press 8- 12RM (each) X3 group.
Tilt dumbbell press upward 8- 12RM
Tilt up dumbbell bird 8- 12RM
Sitting posture E-Z bar barbell neck and back arm flexion and extension 8- 12RM
Lower the rope 8- 12RM.
Wednesday: back+two heads
Wide grip pull-ups 8- 12RM (piece) X3 group
Bow barbell rowing 8- 12RM
Neck front pull-down 8- 12RM
E-Z bar barbell bending 8- 12RM
Tensile bending 8- 12RM
Friday: Shoulder+Abdomen
Sitting dumbbell press 8- 12RM (each) X3 Group.
Standing dumbbell side lift 8- 12RM
Rowing vertical 8- 12RM
Sit-ups 15-20 minutes
Leg lifting 15-20RM
Sunday: Legs
Squat 10- 15RM (one) X3 group
Leg lifts in sitting position 10- 15RM
Leg flexion and extension 12- 15RM
Leg bending 12- 15RM
(2) Male Muscle-building Diet Plan (Reference)
Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, one cup of oatmeal or three whole wheat flour buns, and four eggs (two whole eggs and two proteins).
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 more.
Water. Put some bananas or bread and orange juice in the bag to replenish energy in time.
Bodybuilding food: coarse grains boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, as well as various vegetables.
Vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (yolk removed)
(3) Rest: Try to fall asleep before 22 o'clock and ensure 7-8 hours of sleep!
The strongest and most comprehensive chest muscle training guide:
There are some difficulties in chest muscle training: the upper chest is not well developed, which is obviously different from the middle and lower chest; The middle seam is not obvious; The thickness cannot be increased rapidly; The block shape is not ideal; There are obvious defects.
1. The upper chest is not well developed, which is obviously different from the middle and lower chest.
1. diagonal bar, dumbbell bench press. Why do some people practice for a long time and the effect is not obvious? Explain that the action needs to be improved. First, pay attention to the essentials of action. Get rid of the habit of doing bridge pressure. Otherwise, it will become an approximate flat bench press. The exercise area will drift to the middle and lower chest. Second, if the whole movement is not effective, you can consider the half-way movement, and at the same time focus on the upper chest and increase the weight appropriately. Third, if the barbell effect is not good, dumbbells can be given priority. There is a trick: lower the dumbbell. Making the route slightly C-shaped can produce a component in the tangential direction and add it to the cross section of the upper chest. The key point is to focus on the cross section of the upper chest and imagine the tendon bursting and congestion to enhance the training effect.
2。 Horizontal bar dumbbell press, no belt, 6-8 times for each group. Because the body naturally leans back. So it has a strong * * * effect on the upper chest. Can quickly "submerge" the exposed clavicle.
3。 Bench press Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest. The key points of action are: when putting down the barbell, put the barbell bar on the neck, focus on the upper chest, and then put a wooden block under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out.
4。 Push-ups forward. Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back.
Second, the improvement of chest muscle suture is not obvious.
The middle seam of the professional master's chest muscle is like a line, narrow and deep. In order to deepen the chest seam, the muscles near the chest groove must be set up. The key is to fully squeeze the pectoral muscles, so that the pectoral muscles on both sides are fully close and convex in each movement.
1。 Straight-arm instruments clamp the chest. The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can cross on the chest, and the amplitude is naturally greater than the arm bending action. Hold 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".
2。 Step over the stretcher, stand under the stretcher frame, hold the handle with both hands to do chest clamping, and cross your arms fully, without touching or separating. A group of left arms can go up, a group of right arms can go up, or both arms can alternate up and down, each group is subject to 8- 12.
3。 Narrow grip bench press. You can practice with heavy load, but the range is limited, which has advantages and disadvantages. It needs to be combined with other methods to achieve good results.
Dumbbell birds also have a certain effect on practicing chest seam, but once the arm is balanced, the tension on chest muscle stretching will become smaller, so the training of chest seam should be mainly based on equipment with pulleys.
Three. Methods of increasing the thickness of pectoral muscle
To increase the thickness of pectoral muscles, we should pay attention to the following points. First of all, we should not always train according to the weight we are used to. Once a group of exercises exceeds 10- 12, it is necessary to consider increasing the load. The regulation mechanism of human body is very special. If a load makes it uncomfortable, it will adjust the nervous system to store more energy so that it can be solved relatively easily next time. This can make the muscles thicker and bigger. The second is to increase the range of motion as much as possible, which plays a vital role in increasing the thickness of any muscle. The greater the range of motion, the greater the degree of stretching and contraction of muscle fibers, and the stronger the * * *. The effect is naturally much better than the action with limited amplitude. The third is to do more heavy upper body movements. For example, hard pull, standing posture recommendation and so on. These actions not only improve the circumference of the upper body in an all-round way, but also promote the thickening of the chest muscles.
Two main actions of thickening pectoral muscles
1。 Barbell bench press: In addition to regular 8- 12 exercises, we should regularly arrange heavy training days to break the body's adaptability to heavy load or even overload. Generally, do the movement 4-6 times, with the limit weight 1-3 times. The total number of groups is 8- 10. Limited to 2-3 groups, rest between groups 1 minute and a half to 2 minutes. Then arrange one or two other actions. For example, do 12- 15 times, and finally do 1-2 group with high magnification (15-20 times), which can give consideration to deep muscle fibers, make muscles highly congested, and form a good complementary effect with heavy exercise training.
2. Dumbbell bench press: In addition to the normal landing posture, you can also deliberately put dumbbells near your waist to expand your chest and lower your chest. Start with a lighter weight, get used to it slowly, and then increase the weight accordingly after getting used to it. The lower limit is to try to do it about eight times.
Four. Block forming
In addition to the reasons mentioned above, such as upper chest, middle seam and thickness, there are several intuitive reasons why the shape of pectoral muscle is not ideal. The width of pectoral muscle is not enough, especially the lower side margin is narrow, and the lower chest droops too much or is not developed enough. Under normal circumstances, the overall outline is not clear enough.
To increase the width of chest muscles, barbell supine press should be held wide. You may not be used to it at first, but you will soon get used to it. The wider the grip distance, the stronger the lateral edge of the pectoral muscle, which can fully open and stretch the pectoral muscle.
The lower side is too small, so you can adjust the position of the bar drop to make it close to the lower chest. When doing dumbbell bench press, the landing position can be deliberately lowered, which is true for supine birds, whether dumbbells or tensioners. In addition, push-ups on the top of the head can also improve the lower edge of the pectoral muscles. Hands should be supported on the lower side of the body, and a certain weight can be added to the back.
If the lower chest drops too much, if it is not the cause of obesity, it is mainly caused by too much downward reclining. The advantage of downward oblique bench press is that it can quickly develop the lower chest, but the disadvantage is that the lower chest drops too much when standing normally. Therefore, this action should not be overused.
In order to improve the clarity of the whole chest muscle contour, the following techniques can be used:
1。 Modeling training is interspersed between each group of movements, mainly focusing on clamping and expanding the chest below, because the chest muscles have been fully congested and exposed after a group of equipment exercises. At this time, shaping and tightening muscles can make the chest contour more prominent. Can strengthen the whole line.
2。 For example, strengthening the outline in action. Do peak contraction and hand contraction, 1-2 seconds, the stretcher flies and pushes on the chest when sitting. Strengthen the contour of chest muscles.
3. Use independent weights to do multiple groups of exercises. 12 times the isolation weight can completely focus on the essentials of action, which is very important for shaping the contour of chest muscles. Sometimes in order to strengthen the effect, one class can only do one action.
Abdominal muscle training:
When practicing abdominal muscles, don't arch your back, and your chest should contain less, so that you can concentrate your tension on your abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.
Training action: I usually only use three exercises and avoid monotony by changing their order frequently. Here are my three favorite exercises: sit-ups: lying flat on the ground, putting your calves on the bench, then contracting your shoulders and forming an arc in your abdomen, as if to roll forward. I don't stretch my head so far that I touch my leg when I do the action, because it means that my back will leave the ground, so my hips will begin to share the work that should be done by my abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles.
Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward. I am used to putting my fist in front of me.
Vertical leg lift: to do this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. For intercostal muscles, my knees turned left and right, and I also exercised the abdominal oblique muscles. The key to correct leg lifting is to stretch your hips forward. If you just lift your legs, of course it's comfortable, but it's just your hips, not your abdominal muscles. Do it my way, it's hard to practice, but it will thoroughly * * * your abdomen.
The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow and prevent swinging. Remember: your goal is to practice abdominal muscles, not to lift your legs as much as you can.
If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, do it gradually and evenly with your legs.
Leg lifting in sitting position: This action can better * * * the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs up until your toes are parallel to your eyes, and then slowly lower them.
Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you understand them thoroughly.
Many people like to lie flat on the bench to do this action, which will cause the buttocks and abdomen to rotate in reverse, and the lower back is in danger of injury, which will also reduce the arc tension of the abdomen and concentrate more tension on the buttocks instead of the lower part of the abdominal muscles.
Beautiful abdominal muscles depend on three elements: a reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.
I want to use my summer vacation to exercise my upper body muscles (two-headed and three-headed chest muscles and abdominal muscles) and seek a good exercise plan. If you are good, chase points. Hello, please read it patiently. The best way to practice abdominal muscles is sit-ups. Here is a training video: potatoes. /programs/view/h 1 vvojvf _ BG/
The muscles on the arm are divided into biceps brachii and triceps brachii. The biceps brachii is trained with dumbbells, and the triceps brachii can do narrow push-ups. The video is as follows: video. Sina .. /v/b/4056575- 12970224.
The whole body muscle exercise is as follows:
The first leg training day (high-intensity leg training is beneficial to hormone secretion)
Dumbbell Squat 10- 15RM (times) x3 Group
Dumbbell straight leg hard drawing 10- 15RM
Dumbbell Scissors Squat 10- 15RM
Chest training the next day
Dumbbell chest push 10- 12RM (times) x3
Dumbbell wide chest 10- 12RM
Dumbbell bird 10- 12RM
Come back for training on the third day
Dumbbell single-arm rowing: 8- 12RM (times) x3
Hard drawing of dumbbell bent leg: 8- 10RM
Dumbbell bending stroke: 8- 12RM
Day 4 Shoulder Training Day
Sitting dumbbell press 10- 12RM (times) x3
Standing dumbbell side lift 10- 12RM
Vertical dumbbell rowing 10- 12RM
Day 5: 2 training days
Sit on the dumbbell and bend alternately 8- 12RM (times) x3.
Dumbbell bending hammer 8- 12RM
External rotation dumbbell bend 8- 12RM
Day 6: 3 training days
One-arm dumbbell neck and back arm flexion and extension 8- 12RM (times) x3
Dumbbell bending arm flexion and extension 8- 12RM
Narrow body push-ups 10- 15RM
Day 7 Abdominal Training Day
Sit-ups 15-20RM (times) x3
Supine leg lifts 15-20RM
Rollover sit-ups 12- 15RM
From both ends 12- 15RM
"RM" is the abbreviation of "repetition maximum" in English, which is translated into "maximum repetition value" in Chinese. For example, "6 ~ 12rm" means "the weight that can be repeated at most 6 ~ 12 times".
The most important thing is to supplement nutrition after training, ensure adequate sleep and let muscles grow again.
Finally, I wish you an early practice * *!
How to exercise the pectoral muscles, abdominal muscles and biceps without equipment;
Chest and triceps brachii: push-ups. Just stick to it for half a year. In fact, after the first exhaustion, I felt the change of chest muscles the next day.
Abdominal muscles: sit-ups, or holding the horizontal bar with your legs straight up (this action is the most effective, I can't remember the name). In fact, push-ups are also good for abdominal muscles. You keep doing push-ups without doing anything, and soon your abdominal muscles begin to tremble.
Biceps biceps brachii: This is a little man without equipment, because push-ups don't practice biceps brachii. Actually dumbbells are the most effective.
All of the above are personal experiences. At first, I just played and did push-ups. Results The pectoral muscle appeared soon, and the triceps brachii was strong, but the biceps brachii was always in a state of atrophy. I don't have a good idea. Later, by dumbbells, biceps brachii broke out directly.
Please introduce some good ways to exercise chest muscles, arm muscles, back muscles and waist and abdomen muscles in the gym? Chest muscles: barbell bench press (combination of flat plate and inclined plate), dumbbell bench press, dumbbell flying bird, sitting chest expander, standing chest expander, push-ups and parallel bars. ...
Weapons:
Biceps biceps brachii: dumbbell bending arm movement, barbell bending arm movement …
Triceps brachii: dumbbells bend elbows backward, and pull down equipment in standing position. ...
Back muscles: pull-ups, sitting rowing equipment, sitting pull-down equipment, bending dumbbell weightlifting exercises. ...
Waist and abdomen: sit-ups, hanging and kicking from both ends. ...
I am original, don't copy. The above is just the name of the exercise. Please consult the gym tour coach for detailed exercise methods.
How to do pull-ups on horizontal bar by exercising biceps muscle of back muscle and chest muscle? Even the biceps are shoulder width, and the pectoral muscles are as wide as possible. You can practice your back muscles before.