Part I: Practice and training of pectoralis major.
Warm up-be sure to warm up. This warm-up does not mean jumping or stretching, but doing the same action with light weight. The number of times is also more than a dozen, but it is enough to stimulate the muscles and do about three groups to make them feel a little nervous.
Weight training, taking bench press as an example-if your limit weight is 50kg (that is, you can only push once or twice), you should start with 35kg (70%), the first group will push 12, then the second group will increase the weight to 40(80%) and the third group will increase it to 45(90%). The fourth group is added to the limit, and one or two groups (which must be protected) are completed as much as possible, and then the weight is reduced to 35, and two or three groups are completed.
Auxiliary action-You can use the bird as the auxiliary action of bench press to exercise, you can master the weight and practice about 4 groups.
There is no interval between warm-up and weight-bearing training, and the interval between warm-up and auxiliary movements is 5~ 10 minutes. The interval between each group is about 3 minutes. If you can't make your muscles feel hot and full according to my method, then I will take you. There is no cure. Anyway, that's how I used this method, and I increased my chest circumference by 10 cm in two months.
Part II: Iron Man Pulling a Car-Nine Ways to Strengthen Biceps
Maybe you have occasionally tried to do a standing rally while exercising biceps before, so I want to tell you that it has many changes. Here, we provide you with 9 ways to exercise your biceps with a stretcher. Are you interested in trying these new methods? What's so special about exercising on a stretcher? Because the cable of the tensioner has a certain angle with the ground, the vertical downward force when you exercise with the tensioner is very different from that when you do free bending. Your muscles will work in a different way. This effect is especially significant when the muscles are completely contracted and fully extended. You can use some traditional training equipment (such as armchairs, etc.). Or learn from some methods of practicing with other instruments, such as turning the palm inward or from palm down to palm up when doing dumbbell bending, which can better exercise the biceps brachii.
Another advantage of stretching exercise is that biceps brachii is a muscle with two muscle heads, and its main function is to bend the arm. When you bend your arm, you will also use another muscle-the brachialis muscle. However, only when doing some forearm lifting exercises, such as bending the high-position puller or anti-high-position puller toys, can the brachial muscles be fully exercised. In addition, the flexor humeri, the main muscle in the upper forearm, also plays a lot of roles in arm flexion. but
The flexor humeri can be strengthened by lateral bending of the stretcher.
In a word, this series of bending exercises can help you develop your ideal biceps. In the next arm exercise, try 1- two of them or do a pure puller exercise, and you will feel completely different.
Action:
(1) Bending of high-position puller with both hands
This exercise can make you bend over while raising your arms, which can make your brachial muscles get more effective exercise.
Starting posture: hang two handles on the high pulleys on both sides, with people standing in the middle, holding one pulley in each hand, palms facing up, and arms extending out to the pulleys on both sides, parallel to the ground. Action: Bend the elbow, and pull the handles on both sides to the head with a steady action, keeping the upper arm stable and palms up; When the biceps contract to the maximum, try to pull it to the middle. Then slowly return to the starting position.
Supplement: You can also put a 90-degree straight chair between two pulleys and complete this exercise in a sitting position.
(2) Stand with both hands to bend the retractor.
This is the most basic bending exercise, but it is also the most effective way to exercise. It is much easier to adjust the weight of a stretcher with iron bolts than to constantly adjust the weight of barbells or dumbbells. This can save the interval time and make the exercise more compact and effective.
Starting posture: choose a medium-length rod, preferably rotatable, and hang it on the low-pull pulley. Stand facing the pulley with your knees slightly bent and your lower back slightly bent. Lift the barbell with your palms shoulder width.
(3) Stand with one-handed puller to bend.
One-handed practice can make the effect more concentrated, and at the same time, it can also give you the opportunity to fully stimulate the biceps brachii by using the palm flip action (palm inward and palm upward).
Starting posture: hang the single handle on the low pulley. Hold the handle forward with one arm and tilt it slightly to the side of the axis, so that the arm you want to exercise is close to the stretcher.
Action: bend the elbow joint (keep the shoulder stable), pull the handle up and turn the wrist smoothly; Palm up when pulling to the highest point. Then reverse back to the starting position. The arms alternate.
(4) The bracket of the tensioner is bent
Lifting your arms with a stretcher can keep your muscles tense at the beginning and end, which is impossible in free weightlifting.
Starting posture: put the armrest stool in front of the stretcher, so that when you sit on the stool, it is just facing the stretcher. Hang a straight rod or bent rod with a rotatable sheath on the low pulley. Put your upper arm on the cushion of the armrest stool.
Action: Keep the upper arm and elbow still, bend the arm and lift the barbell to the highest point. After a short pause at the highest point, slowly lower the lever to the starting position.
(5) Bending of trans-type high-position tensioner
This unusual but extremely effective exercise can make your lower back in a relaxed state, and at the same time avoid the mistakes of momentum and body swing, so that the elbow flexion muscles can be fully exerted.
Starting posture: place a bench perpendicular to the puller and hang a short rod (preferably with a rotatable jacket) on a high pulley. Lie on your back on the bench with your head close to the stretcher. Hold the barbell with your arms up perpendicular to your body, and the width is the same as that of one hand.
Action: keep the upper arm stable, bend the elbow slightly, and pull the bar to the forehead. When the biceps contract to the maximum, try to pull down and then slowly return to the starting position.
(6) Bending of supine stretcher
In this sport, it is difficult for you to use other parts of the sport to take advantage of opportunism. You can try to change the grip distance to achieve the best exercise effect.
Starting posture: choose a medium-length rod (preferably with a rotatable jacket) and hang it on the low pulley. Lie on your back, keep your arms straight, hold the bar with both hands, bend your knees, and hold the base of the puller with both feet. Put your hands on your thighs, palms up, and the rope bundle passes between your legs (but does not touch).
Action: control the upper arm to stay at the sides of the body, keep the shoulders close to the ground, bend the elbows, and pull the barbell above the shoulders with the strength of biceps. In the process of returning to the starting position, keep the lower back naturally flexed.
(7) Side bending of tensioner
This action is similar to dumbbell lateral flexion. It focuses on training flexors, an important muscle of forearm. Starting posture: hang a rope bundle on the low pulley and stand in front of the tensioner, slightly sideways. Hold one end of the rope bundle with one hand, palms inward, and arms fully extended at one side of the body.
Action: Bend the elbow, pull the rope bundle to the shoulder, and keep the wrist posture unchanged (do not turn the wrist, palms inward). When you reach the highest point, your thumb should be closest to your shoulder. The elbow is close to the side of the body to be fixed. Then slowly put it back in place. The arms alternate.
(8) Stretcher rope bundle bending
This action combines some advantages of barbell and dumbbell. The range of motion includes the three muscles of the flexion arm, but the focus is on the biceps brachii.
Starting posture: hang a rope bundle on the low pulley, straighten your arms, and hold one end of the rope inward with your palm.
Action: Keep the upper arm fixed, bend the elbow and pull the rope bundle to the shoulder. In the process of pull-ups, turn your wrist smoothly so that your palm is facing up. When the action is over, the palm should face you.
(9) Bending of prone stretcher
This action retains the advantages of traditional prone posture and bending, and changes the pulling line, so that there is resistance in the whole action process.
Starting posture: stand in front of the stretcher, with the body perpendicular to the stretcher, and the arm to be exercised is close to the stretcher, about 45-60 cm. Hold a handle hanging on the low pulley, bend your knees slightly and lean forward slightly.
Action: Try to keep your upper arm fixed, bend your elbow, and pull your hand through your chest to your shoulders with the strength of your biceps. When you reach the position of maximum muscle contraction, your elbow should point to the low pulley. Then return to the starting position. The arms alternate.
Part III: Triceps Training
For the sake of the line integrity of the arm, I strongly suggest that you can combine biceps and triceps to achieve the same amazing effect.
Hold the bench press tightly
Lying pressure is a powerful and excellent action to exercise triceps. Generally speaking, chest muscles are practiced by bench pressing hands wider than shoulders, but when the distance between hands is controlled at shoulder width, the mechanical angle is changed, and the training of triceps is strengthened.
Initial reaction
Lie on the bench, just like you usually do sit-ups. Hold the barbell and move it shoulder-width or slightly inward about an inch. With the help of hand guards, lift the barbell away from the end frame. It is difficult to balance this action during execution, so be careful to avoid injury.
Action analysis
Slowly lower the barbell to your chest by stretching. Keep most of the pressure on the triceps (although it will also spread to the pectoral muscles and deltoid muscles) and keep your elbows close to your body. The barbell should touch your chest slightly, and the correct position is at the lower edge of your chest. When you lift it, you will feel that the triceps are as powerful as an engine. In the process of driving, you should feel the weight of the load and give out the force carefully, instead of pushing it with brute force to complete this action. This is a load training method with good effect and heavy load in triceps exercise. Take this action seriously, don't just talk about it, have confidence and patience to go beyond it, and have the current oversized size. Do three groups six times at a time, rest for 30 to 60 seconds between each group, and press and lift at the rhythm of 2-0-2.
warn
Some wrong bodybuilders hold their hands too close when doing this action, so that the downward force is pressed on the wrist and elbow joint, which is easy to cause sports injuries. Remember that the distance between your hands is almost shoulder width, and your elbows should be close to your body.
skill
Because the barbell used in this training method is relatively heavy, it is best to have guards to help practice to avoid danger. This kind of strenuous exercise needs a good sense of balance and coordination ability to be successfully completed.
Reverse triceps cable push down.
This is another easy arm movement, which can cause high-intensity control and contraction of triceps. Between the movements up and down, the triceps are proud.
Initial reaction
Find the secret weapon of this sport in the gym. When facing the machine, please put your hand on the drawbar, and remember to hold the drawbar with your palm up. Choose a straight pull rod instead of a V-shaped pull rod, because using a V-shaped pull rod is not effective for this training. Hold the pull rod with both hands, slightly wider than the shoulders, so that the triceps can contract to the maximum when doing all the movements.
Action analysis
Now, put your palm up, adjust the position of the lever slightly, and then move back and forth like a dumbbell. Remember to straighten your arms. When your arm is completely straight, you can obviously feel the contraction of triceps, which is amazing for the contraction of triceps. After giving the triceps a strong contraction, carefully relax the elbow lever and return to the apex position to start the next movement. This training method is to do three sets of eight strokes on the first day, three sets of 100 strokes on the fourth day, and three cycles of 100 kg, 70 kg and 500 kg on the seventh day. Push down and relax at the rhythm of 2- 1-3.
skill
The elbow is close to the body, and the wrist rotates forward to increase the contraction of the triceps. It's very important to remember this. The magic is that when you turn your wrist, the triceps give more feedback and growth at the same time.
Dumbbell lying triceps extension.
Finally, I will demonstrate the dumbbell stretching action when lying down as the end of this article, which is the signature action of triceps exercise that I have always liked since I practiced fitness. It used to be made of EZ bar barbells, but recently it seems better to use dumbbells instead. This action is also to directly strengthen and stimulate the triceps.
Initial reaction
Lie on a flat sofa with a dumbbell in each hand. Your arms are higher than your head. You can check whether your movements are correct in this exercise. Keep your palms facing each other when moving, and don't shake them at will.
Action analysis
Bend your elbow, but keep the dumbbell slightly above your head. When you climb to the top, your arm should not be straight, but bent 135 degrees, that is, slightly inclined to your head. This angle can get extra training benefits, which is a special effect that only dumbbells can achieve. Lift and relax at the rhythm of 2-0-2, 12 times in three groups at a time.
skill
Try to turn your palm so that the dumbbell faces the floor when you put it down, and strengthen the contraction of triceps by changing the angle. Repeat the exercise as if you were doing a flapping action.
warn
This action is more resistant to elbows and joints and is located closer to the head. Therefore, we should pay attention to the sense of balance and avoid dumbbells colliding with each other or even hitting our heads.
For the sake of the line integrity of the arm, I strongly suggest that you can combine biceps and triceps to achieve the same amazing effect.
Hold the bench press tightly
Lying pressure is a powerful and excellent action to exercise triceps. Generally speaking, chest muscles are practiced by bench pressing hands wider than shoulders, but when the distance between hands is controlled at shoulder width, the mechanical angle is changed, and the training of triceps is strengthened.
Initial reaction
Lie on the bench, just like you usually do sit-ups. Hold the barbell and move it shoulder-width or slightly inward about an inch. With the help of hand guards, lift the barbell away from the end frame. It is difficult to balance this action during execution, so be careful to avoid injury.
Action analysis
Slowly lower the barbell to your chest by stretching. Keep most of the pressure on the triceps (although it will also spread to the pectoral muscles and deltoid muscles) and keep your elbows close to your body. The barbell should touch your chest slightly, and the correct position is at the lower edge of your chest. When you lift it, you will feel that the triceps are as powerful as an engine. In the process of driving, you should feel the weight of the load and give out the force carefully, instead of pushing it with brute force to complete this action. This is a load training method with good effect and heavy load in triceps exercise. Take this action seriously, don't just talk about it, have confidence and patience to go beyond it, and have the current oversized size. Do three groups six times at a time, rest for 30 to 60 seconds between each group, and press and lift at the rhythm of 2-0-2.
warn
Some wrong bodybuilders hold their hands too close when doing this action, so that the downward force is pressed on the wrist and elbow joint, which is easy to cause sports injuries. Remember that the distance between your hands is almost shoulder width, and your elbows should be close to your body.
skill
Because the barbell used in this training method is relatively heavy, it is best to have guards to help practice to avoid danger. This kind of strenuous exercise needs a good sense of balance and coordination ability to be successfully completed.
Reverse triceps cable push down.
This is another easy arm movement, which can cause high-intensity control and contraction of triceps. Between the movements up and down, the triceps are proud.
Initial reaction
Find the secret weapon of this sport in the gym. When facing the machine, please put your hand on the drawbar, and remember to hold the drawbar with your palm up. Choose a straight pull rod instead of a V-shaped pull rod, because using a V-shaped pull rod is not effective for this training. Hold the pull rod with both hands, slightly wider than the shoulders, so that the triceps can contract to the maximum when doing all the movements.
Action analysis
Now, put your palm up, adjust the position of the lever slightly, and then move back and forth like a dumbbell. Remember to straighten your arms. When your arm is completely straight, you can obviously feel the contraction of triceps, which is amazing for the contraction of triceps. After giving the triceps a strong contraction, carefully relax the elbow lever and return to the apex position to start the next movement. This training method is to do three sets of eight strokes on the first day, three sets of 100 strokes on the fourth day, and three cycles of 100 kg, 70 kg and 500 kg on the seventh day. Push down and relax at the rhythm of 2- 1-3.
skill
The elbow is close to the body, and the wrist rotates forward to increase the contraction of the triceps. It's very important to remember this. The magic is that when you turn your wrist, the triceps give more feedback and growth at the same time.
Dumbbell lying triceps extension.
Finally, I will demonstrate the dumbbell stretching action when lying down as the end of this article, which is the signature action of triceps exercise that I have always liked since I practiced fitness. It used to be made of EZ bar barbells, but recently it seems better to use dumbbells instead. This action is also to directly strengthen and stimulate the triceps.
Initial reaction
Lie on a flat sofa with a dumbbell in each hand. Your arms are higher than your head. You can check whether your movements are correct in this exercise. Keep your palms facing each other when moving, and don't shake them at will.
Action analysis
Bend your elbow, but keep the dumbbell slightly above your head. When you climb to the top, your arm should not be straight, but bent 135 degrees, that is, slightly inclined to your head. This angle can get extra training benefits, which is a special effect that only dumbbells can achieve. Lift and relax at the rhythm of 2-0-2, 12 times in three groups at a time.
skill
Try to turn your palm so that the dumbbell faces the floor when you put it down, and strengthen the contraction of triceps by changing the angle. Repeat the exercise as if you were doing a flapping action.
warn
This action is more resistant to elbows and joints and is located closer to the head. Therefore, we should pay attention to the sense of balance and avoid dumbbells colliding with each other or even hitting our heads.