Do you know the movements of a rapidly changing man? In life, many boys choose to go to the gym to exercise hard in order to have a masculine figure, but the effect is very general, probably because the fitness movements are wrong. Here are a few moves to quickly become a macho man, and friends in need will quickly collect them.
The act of becoming a macho man quickly 1 the act of becoming a macho man quickly
The 1 th movement and sitting posture expand the chest.
Training site: pectoralis major, biceps brachii and triceps brachii.
Number of suggestions: 20-30 times
Using Total Gym to expand the chest can achieve more effects than general training. The design of pulley rope allows users to improve muscle endurance and muscle ductility at the same time during training, which not only makes the chest and arm muscles firm, but also makes the line outline more obvious! In addition, you can use the slope of the lying board to increase the intensity of training, and beginners can start exercising with a smaller slope.
Step0 1 Elbows are slightly bent, hands are placed on the outside of hips, palms are forward, and hands are pulled forward to eye level.
Step02 put your hands together, palms facing each other, and slowly return to the starting position.
The advanced version operates hands close to the abdomen to strengthen pectoralis major training.
Focus on the lower side of the chest, thumb up, hand forward to the height of the abdomen, and use the tension and extension of the rope to improve the training of pectoralis major and arms.
The second action, pull-ups.
Training site: latissimus dorsi, biceps and triceps.
Number of suggestions: 20-30 times
This kind of training needs the assistance of pulley and cable, and the cable can be hung at the front end of Total Gym equipment to start action. Pull-ups are the most common training method to exercise upper body muscles (mainly for latissimus dorsi and arms) by using their own strength to overcome the hanging strength of gravity.
Step0 1 Put your hands on the pulley rope, hold the handle with your thumb up, bend your feet and retract to your hips.
Step02 Pull the lying board up along the guide rail until the chin is close to the top of the instrument and both hands are straight back.
▲POINT's chest is close to the lying board, and the back and waist are kept in a straight line and cannot be arched.
The third action, the cable crosses the water.
Training site: biceps, triceps, latissimus dorsi.
Number of suggestions: 20-30 times
Before this exercise, the pulley cable should be hung at the front end of the general fitness equipment. Sitting rowing training action is to achieve the back-clamping training action of pulling back with both hands through the cable design in the instrument, so as to improve the advanced practice of the back and arms.
Step0 1 Step over the cable, grab the handle, straighten your arms to the support column, and palm down.
Bend your elbow and pull your handle back until your hand is close to your ribs. Slowly return to the starting position.
▲ Keep your chest upright, your shoulders back and your elbows straight during the acupoints.
The fourth action, chest compression
Training site: pectoralis major and triceps.
Number of suggestions: 20-30 times
Before pressing, remember to remove the pulley cable and install the crossbar group to the bottom of the machine. This training action can train three upper body muscles (pectoralis major, shoulders and triceps) at the same time, which is explosive! Lie on your back and strengthen the weight training of your chest and arms by pushing up and down. Advanced students can adjust the height of the lying board. The higher the slope, the greater the training intensity!
Step0 1 Put your hands on the crossbar and lie down with your chest against the bottom of the lying board.
Palm down, arms straight. Bend your elbows until your hands reach or approach your shoulders, and slowly return to the starting position.
▲ During acupoint training, keep your chest close to the lying board, and pay attention to the fact that your waist can't arch.
The fifth movement, abdominal contraction training
Training site: abdominal core muscles
Number of suggestions: 20-30 times
This kind of training takes the training method of sit-ups as the axis, and uses the concept of "abdomen" to train the abdominal core muscles. Compared with normal exercise, Total Gym equipment can also adjust the height of the lying board according to the degree of personal muscle endurance, strengthen the training of abdominal muscles, and help to keep fit!
Step0 1 Face down, kneel above the lying board and put your hands on the crossbar.
Step02 With the help of abdominal strength, knees inward, and then slowly return to the preparation posture of Step 1.
The sixth action, one-legged squat
Training site: gluteus maximus and quadriceps femoris (thigh)
Number of suggestions: 20-30 times
Squat is the best action to train the legs, while ordinary unarmed exercise is to sit down and squat behind the hips, keep the back naturally straight, and bear the whole body weight evenly by the heel and sole. However, with the Total gym equipment, you can realize the advanced exercise of "one-legged squat", which can not only exercise your legs, but also improve your sense of balance and muscle strength.
Step0 1 Put your feet with hip width on the squat frame, move your right foot to the center of the squat frame to keep balance, and lift your left leg away from the squat frame.
Move the lying board down to the bottom of the guide rail by bending the right knee, and then slowly return to the starting position. After completing a set of exercises, switch legs and continue the performance.
The seventh action, the arm is pulled forward.
Training site: biceps, rectus abdominis, quadriceps femoris (thigh)
Number of suggestions: 20-30 times
Remember to hang the pulley cable on the front end of the equipment before the action. Raising the arm upward is actually a systematic compound training. With the lifting of the upper body, the joint efforts of hips, abdomen, legs and other places are needed to complete the exercise and improve the stability and coordination of the overall muscle strength.
Step0 1 Put your feet on the squat frame, with the distance as wide as your hips (if your legs are long, you can bend your knees and put them on the lower edge of the lying board), stretch your arms backward toward the support column, and hold the pulley rope with both hands, palms facing up.
Keep your hands above your chest while straightening your knees. At this time, the whole body will move upward with the pull of your arm, and at the same time use the strength of your legs and hips.
The actions of a rapidly changing person II. How can simple exercise be effective in fitness?
1, climb the stairs
Climbing stairs is a kind of exercise that combines fitness with daily life. It is a simple, effective, portable and adjustable exercise method, which is favored by residents of high-rise buildings in metropolises all over the world.
Climbing stairs is a more intense form of aerobic exercise, and the exerciser must be healthy. Generally, walking, running, multi-stage jumping and jumping are adopted. Exercisers can choose their own exercise methods according to their physical condition and environmental conditions. Beginners should start at a slow speed and last for 20 minutes, and gradually speed up or extend the duration with the improvement of physical fitness. When the physical endurance lasts for 30 ~ 40 minutes, you can gradually transition to running, jumping or multi-level stair climbing.
Step 2 jog
Jogging is the most popular aerobic exercise in the world today, which has a good effect on maintaining good heart function, preventing heart function decline, preventing muscle atrophy, preventing coronary heart disease, hypertension, arteriosclerosis and obesity.
You should not jog too fast, but keep a constant speed. Subjectively, it is not uncomfortable. Objectively, it is appropriate to control the heart rate per minute at 180 minus the age. For example, a 60-year-old person's heart rate during jogging should be 180-60= 120 times per minute, and the exercise time should be no less than 20 minutes and no less than 4 times per week. For patients with chronic diseases, it is advisable to choose a low-intensity and short-duration scheme, for middle-aged and elderly people and people with poor physique, it is advisable to choose a low-intensity and long-duration scheme, and for young people and people with good physique, it is advisable to choose a high-intensity and short-duration scheme.
3. Running and walking alternate.
There are two ways to run and walk alternately. One is to walk first and then run, that is, walk first 1 minute and then run 1 minute alternately. You can adjust and increase the amount of exercise every two weeks, shorten the walking time and increase the running time. The other is to exercise from walking, and gradually transition to jogging instead of walking with the enhancement of physical adaptability. Exercise time can last 20 ~ 30 minutes, not less than 4 times a week. Suitable for beginners and the elderly and infirm.
Step 4 ride a bike
The exercise effect of cycling is no less than jogging and swimming. In order to achieve the purpose of fitness, exercisers must master the intensity of exercise: beginners generally push 60 times per minute; For exercisers with a certain foundation, the pedaling speed can reach 75 ~ 100 times per minute. Exercise time should not be less than 30 minutes each time and not less than 4 times a week.
Step 5 swim
Swimming fitness exercise is a kind of whole-body exercise that uses the buoyancy, resistance, friction and weightlessness of human body in water, and is suitable for all kinds of people. The intensity of swimming is similar to running. The heart rate per minute can be controlled at 180 minus age and minus 10. For example, a 60-year-old person's heart rate during swimming can be controlled at180-60-10 =110 times per minute.