For bodybuilders, it is very important to carry out shaping training at least once a week, no matter during the muscle gain period or the fat loss period, especially for friends in the muscle gain period. If we only pay attention to muscle building but not to shaping, then the muscles will lack aesthetic feeling when they grow up, which is why some bodybuilders have developed muscle training, but the overall lack of aesthetic feeling, so shaping training is also very important for bodybuilders. We should set aside some time for beauty and plastic training every week. Bodybuilding athletes should focus on the upper and lower edges and centers of the chest when shaping the chest muscles, which has a great influence on the aesthetic feeling of the chest.
This training plan mainly arranges chest+triceps brachii on a training day, which is a very common action combination, with more chest exercises and less arm exercises. The reason why the action of strengthening the triceps brachii triceps brachii is arranged is that you can make your arms more compact and sexy, and it is very helpful for chest exercise, and more is to improve your strength. You may not be able to do push-ups with your own weight at first (such as action 4, do push-ups with your own weight), or your chest push strength is poor. You can completely strengthen the triceps brachii. The triceps brachii gradually increases strength. This is a good way to complete self-weight push-ups or improve chest push-ups.
Do 3-4 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended). All movements are completed with controllable weight, and the movements are slow and complete.
Action 1, do bench press with dumbbells on the flat fitness chair to strengthen the whole chest and middle area. The weight used is gradually increasing or constant, and each group does 12- 10 times. Try to use your chest to find the best feeling and understand your main strengthening goal.
Action 2: Use dumbbells to do bench press on the inclined fitness chair to strengthen the upper part of the chest. The weight used is gradually increasing or constant, and each group does 12- 10 times.
Action 3: Use dumbbells to make dumbbell birds on the flat fitness chair to strengthen the middle part of the chest and the side of the chest. The weight used is gradually increasing or constant, and each group does 12- 10 times.
Action 4, using the body's own weight to do push-ups, this action is divided into two forms, the first form (Figure 6), conventional push-ups, doing two groups, each group can be exhausted enough (several can be done), the second form (Figure 7), kneeling push-ups, compared with conventional push-ups, this is much easier, doing two groups, each group can be exhausted enough.
The following movements are the exercise of triceps brachii.
Action 5, press down with rope+short straight rod. This action is a backhand grip, and the weight used is gradually increasing or constant. Each group does 12- 10 or 15- 12 times.
Action 6: Bend and stretch the triceps brachii with a rope from one side. This action is done by holding the rope directly with hands, without any poles or handles. The weight used is gradually increasing or constant, and each group (each side) does 12- 10 or 15- 12 times.