Muscle exercise follows 7 main points. How to exercise muscles in all parts?
1, arrange exercise reasonably.
The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise (heart rate is between 130 ~ 160 times per minute) and moderate load (50% to% of the maximum muscle strength) is suitable for thin people to do aerobic exercise. Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be done with all one's strength, the muscle tissue is deeply stimulated, the excess recovery is obvious, and the exercise effect is excellent.
Step 2 pay attention to safety
Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. In order to encourage each other, help each other and protect each other, it is best to exercise together.
Step 3 lay a solid foundation
In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.
4. Be focused and targeted.
After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.
5. Practice less other events.
When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.
Step 6 eat a reasonable diet
Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.
7, firm confidence and perseverance
It is not a day or two, or a month or two, for a thin man to make his body strong and plump. It is not good to try to eat a fat man at once, and you should not lose confidence because the exercise method is wrong and the effect is not obvious. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve final success.
How to exercise the muscles of all parts of a man?
First, abdominal muscle exercise
Abdominal muscles are probably the muscles that men need to love most. The most commonly used sit-ups can strengthen abdominal muscles. Lie on your back, bend your knees, put your arms across your chest or tie them behind your neck as support, and slowly raise your head and shoulders so that your shoulders are 4 inches off the ground. Hold this position for 3 times, then relax and repeat this action as many times as you feel comfortable. Gradually increase the number of times according to individual exercises.
Second, the flexibility exercise of buttocks and groin.
The focus of this part of the exercise is flexibility, not strength. The following two exercises help to achieve this goal.
The first exercise. Sit on the floor with your feet together, cross your legs, separate your knees, and put your elbows between your knees to reach your ankles. Then hold your ankles, make your feet touch each other, lean forward slightly, and at the same time press your elbows against your knees respectively and slowly press your knees to the floor. When you feel groin tension, stop and hold this position for a few seconds. Relax and repeat this action 2-3 times. When doing this action, make sure it is very soft.
Third, shoulder exercise.
This set of movements is not only to increase shoulder strength (both weightlifting and pull-ups can do this), but also to increase flexibility. Rolling over in bed requires shoulder flexibility. To achieve the best effect, straighten your arm forward, grasp your left wrist with your right hand, then pull your arm over your head and exert a little force backwards until you feel a slight pull under your armpit. Hold this position five times, then relax your arms and repeat this action once or twice.