Exercise method at home: upper limbs: push-ups, pull-ups, parallel bars arms flexion and extension lower limbs: running, squatting waist and abdomen: sit-ups, straight waist. Push-ups: mainly exercise the strength and muscles of chest muscles, shoulders and arms. Pull-ups: There are two situations. Palm forward mainly exercises back muscles, arms and shoulders; Palm backward mainly exercises biceps brachii. Sit-ups exercise abdominal muscles. Parallel bars arm flexion and extension: put your hands on the parallel bars, then bend your arms slowly, and then support your body hard until your shoulders are slightly lower than your elbow joints, so that your arms are straight. The above actions 8- 12 are a group, and 3-5 groups are done at a time. Do it 3-4 times a week or every other day. You can adjust the number of times and groups of the above actions according to your current strength level. For example, pull-ups are difficult, so you can do less first, and then slowly increase the number of times and groups. When the number of times and groups of all actions increases a lot and takes too much time, you can add heavy objects to your body instead of increasing the number of times and groups. Gym exercise: chest: 1. Structure: The chest is divided into upper chest, middle chest, lower chest, middle seam, lower ridge of pectoral muscle and marginal ridge of pectoral muscle. 2. Exercise methods: upward inclined bench press, upward inclined flying bird, horizontal push, flat flying bird, downward inclined bench press, downward inclined flying bird, combined chest clamp, dumbbell flying bird, supine barbell arm flexion and extension, etc. Back: 1. Structure: latissimus dorsi, trapezius, erector spinae, teres major, teres minor, infraspinatus, etc. 2. Exercise methods: barbell rowing, one-handed dumbbell rowing, pull-ups, rowing with paddles in sitting position, straight arm pressing, etc. Leg: 1. Structure: quadriceps femoris, biceps femoris, sartorius, gastrocnemius and soleus. 2. Exercise methods: barbell squat, leg flexion and extension, arrow squat, heel lift and other arms: 1. Shoulder deltoid, triceps brachii, biceps brachii, forearm muscle group or forearm 2. Exercise methods: upright push, barbell neck back push, side lift, premise, barbell arm flexion and extension, triceps down, parallel bars arm flexion and extension. Wrist rolling, etc. 14 The secret of increasing muscle mass: heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent thoughts and actions, peak contraction, constant tension, relaxation between groups, more muscle training, eating protein after training, taking a rest for 48 hours, and taking a vacation instead of taking a vacation. 1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass. 2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance. 3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise. 4. Slow speed: slowly lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else. 6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting. 7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down. 8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted. 9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition. 10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups. 1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes. 12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute. 13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't take the ridicule of the gym to heart.
I wish you a happy fitness and early success. If you have any fitness questions, you can ask them or ask our coach to answer them.
Feeling helpful to you. I hope I can be chosen as a satisfactory answer. Thank you for your encouragement and support to our team.