For bench press, this is a big muscle group exercise, which requires the coordination of shoulder deltoid, triceps brachii and trapezius muscle to train chest muscles. Most people are weak in the above three muscles. When the pectoral muscles are not tired, the upper part is tired, so you can't practice the pectoral muscles.

If you want to highlight a muscle, you can practice it alone, such as biceps brachii. If you want to practice chest, back, waist and legs, you need to practice auxiliary muscle groups first.

I have received the guidance of a professional fitness coach, and successfully gained muscle 10 kg in three months, and the upper arm circumference increased by nearly 1/3. The following is my opinion:

I have been working out since junior high school, but I only have strength but no weight. This is a question of exercise methods. The fitness you need now is muscle exercise. Muscle-building pays attention to heavy weight, proper exercise frequency and speed, and corresponding diet.

The muscles of the arm are not large muscle groups, so it is not difficult to increase the girth of the arm.

First of all, you need to find your own weight. The appropriate weight is four groups (reciprocating calculation) in which you can complete the same movement of each muscle at a uniform speed every 1.5~2 seconds with standard movements (that is, the movements are not out of shape, that is, the strength of other muscle groups is not used) (uniform speed is also required when lowering).

The first group-just can complete 15~20 movements, and rest for 58 seconds.

The second group-barely finished 15~20 times, rest for 58 seconds.

The third group-need someone else's protection to barely finish 12~ 15 times, rest for 58 seconds.

The fourth group-need the help of the protector, complete at least 10 times, the more the better. Protection determines whether you have the strength to continue until you stop.

After finding your proper weight, you can practice normally in the future.

Warm-up activities-Warm-up activities before exercise are very important, which is the key to affect your exercise effect and safety. Do 4 groups according to the movement and speed during exercise with your proper weight 1/3~ 1/2.

Exercise-do the first set of exercise with your own weight; 110, which increased the weight of the first group after rest, was the second group; After rest, add110 of the weight of the first group as the third group; After the break, decide whether to add the first group weight110 as the fourth group according to the situation.

Theoretically, if the fourth group can do more than 20 with or without help, it is light and should be aggravated.

Next time, use the weight of the second group as your own weight to prepare for activities and exercise normally.

Practice time:

Not too long. You can practice unrelated muscles at a time, such as two heads and three heads, and you should practice your shoulders alone. At the beginning, I will practice forearm muscles at the same time, so I don't need to exercise alone for the time being. Do not exceed 45 minutes at a time, otherwise it is not conducive to muscle gain.

Exercise interval:

For students who don't have a professional masseur and rest time, practice different muscles no more than three times a week, preferably once every two days. If you want to grow muscles, you have to give him enough time to rest. Therefore, rest immediately after exercise.

Meal:

I won't say anything else, just how I ate at that time. I'm not picky about food, and I eat a lot. I will keep my original appetite unchanged. I will add three boiled eggs to every meal (including breakfast), and three boiled eggs and a cup of skim high-protein milk in the evening (you can buy professional protein powder or ordinary skim high-protein milk powder, which is much cheaper, but a bag of 500 grams of milk powder 1 week will be finished). Supplementing energy food 30 minutes before exercise, properly supplementing energy drinks during exercise, and having dinner 30 minutes after exercise should be rich in protein and plenty of vegetables.

At that time, in the school cafeteria, the food cost was only 600 a month, and now the situation is at least 800.

Protection:

Protection is very important, because muscle building is an exercise that breaks through the limit every time, so from the third group, you basically have no ability to protect yourself. And if you want to break through the limit, you need to practice overload in an auxiliary way. The effect of practicing by yourself should be 50% off.

All the above points should be done at the same time. After 1 month, the body weight will be obviously improved, and the exercise mode should be adjusted according to the situation. If I don't implement it to a certain point, don't call me a liar, and the effect will be greatly reduced.