Science and methods that men should pay attention to in fitness
First, arrange the time reasonably.
We usually think that exercise in the morning is the best. Indeed, getting up early in the morning and doing some exercise will make people feel refreshed all day. But as far as the effect of exercise itself is concerned, morning is not the most suitable time, and the best exercise time in a day is 3-5 pm.
Second, breathe correctly.
When doing bodybuilding, correct breathing is very important, which can get twice the result with half the effort. Specifically: inhale when you exert yourself, and inhale as deeply as possible; Exhale when you relax and exhaust as thoroughly as possible.
Third, the auxiliary equipment
The function of home fitness equipment is limited, and muscles in several parts can't be trained, so it's best to buy some auxiliary equipment, among which dumbbells are the most commonly used. If economic conditions permit, you can buy a set of dumbbells with different weights, and vice versa.
Fourth, pay attention to frequency.
In fact, bodybuilding does not need to be done every day, and the effect is not good. The best effect is to do it three times a week, that is, once every other day, and then take an extra day off on weekends. If you can't do it, you can do it twice a week, but you can't do it less, otherwise it won't work. For friends who want to lose weight, you can do it again.
Extended data
1, parallel bars arm flexion and extension:
As a warm-up action for the chest, focus on building the lower chest. Action points: elbow clamping, upper body leaning forward, chin adduction, chest slightly retracted. This posture should be maintained at the beginning or end, and the bottom of the action should not be put too low, so as not to cause too much pressure on the shoulder joint.
2, barbell flat bench press:
Create the entire bust. Different grip distances have different emphasis on stimulation. The pectoralis major in the middle is slightly narrower than the shoulder, the whole pectoralis major is shoulder width, and the lateral pectoralis major is slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid.
3, the position of the foot:
Legs apart at a 45-degree angle, lying flat on the ground, can get strong support. If you want to step on the bench, your stability will be poor. You need to share some strength to control the stability of core muscles, so that you can't exercise your chest muscles to the greatest extent. Important: Don't lift your hips and waist off the stool.
4. Tilt the dumbbell upward and press it:
Exercise the upper pectoralis major. The advantage of dumbbells over barbells is that they have no bar restrictions and can fully stretch pectoralis major. Be careful not to put them too low, so as not to strain the pectoralis major. This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle.
People's Network-Recommend four most effective ways to practice abdominal muscles, and pay attention to the scientific methods of fitness.