The starting posture of biceps brachii is that the whole body is upright, the barbell is held in both hands, and the arm is drooping. During the movement, try not to swing the upper arm, bend the elbow, bend the forearm to the highest possible point, and at the same time contract the 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 the forearm to bend upward by the strength of biceps. When the forearm bends to the highest point, the biceps should be completely contracted for one second, instead of relaxing immediately. When bending, don't bend your forearm higher by swinging your elbow forward and up.
The biceps of the upper arm is bent with one arm, squatting on the ground or sitting on a stool, holding dumbbells in one hand, so that the upper arm sticks to the inner thigh and the forearm hangs straight. Put the other hand on the other thigh. During the movement, the biceps of the bell-holding arm are contracted, and the forearms are bent upward. When reaching 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 the forearm is bent and exhale when it is drooping.
You can use the horizontal bar to do more pull-ups outdoors. Conditions allow you to participate in rock climbing, which is more exciting, more fun and more effective.
Abdominal exercises
Bend sideways and move upright. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.
Leg flexion exercise supine position. Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.
Lifting legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action. Repeat 8 times.
Sitting supine is mainly to exercise upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.
Ride a bike and lie on your back. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.
Hold the handle with one hand or pull a certain weight to twist the waist, do waist twisting and turning movements in various postures, and exercise the external abdominal oblique muscle and waist muscles.
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Matters needing attention in gym
Warm up first, then go to the treadmill. Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should warm up before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press or do some squats first. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.
Measure your balance before practicing a large musical instrument. According to statistics from institutions in the United States, people who enter the gym for the first time will encounter sports injuries more or less within 45 days. Ruben, the American bodybuilding champion, reminded everyone that because large-scale equipment requires high flexibility and balance of the body, it is necessary to exercise balance, stability and flexibility for at least one month before practicing. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.
Strength exercises begin with dumbbells. Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. The strength training equipment such as chest pusher and barbell is not very suitable for beginners to practice. Beginners who want to practice strength can choose dumbbells weighing 3-5 kg, put their hands on their chests, and do recommended exercises in 2-3 groups 12- 15.
40 minutes is the best exercise time. Many people will stay in the gym for a few hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.
Wear jogging shoes and thick socks to the gym. Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.
Exercise muscles and supplement food within one hour after fitness. Diet is also very important for beginners with different fitness purposes. For example, people who exercise muscles should eat something with more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to supplement food within one hour after exercise.