Correct practice:
Chest: a: (middle part of lateral abdomen, inferior sulcus, middle sulcus)
1. bench press (barbell wide grip, dumbbell)
2. Sleeping birds (dumbbells or tensioners)
3. Flexion and extension of arms (slightly wider grip)
4. Push-ups (slightly wider grip, feet and hands at the same height)
5. The heavy hammer tensioner clamps the chest
6. Sitting posture equipment chair clip chest
B: (middle groove, middle and lower part of outer stirrup wing, lower edge groove)
1. Flexion and extension of parallel bars (middle grip)
2. Sleeping birds (dumbbells or tensioners)
3. Recumbent push (medium grip)
4. Push-ups (middle grip, hands and feet at the same height)
C: (inferior sulcus, lower part of lateral abdomen)
1. Down-sloping bench press
2. Birds that lean downward
3. Push-ups (middle grip, the height of the hand is lower than the position of the foot)
4. Recumbent push (medium grip)
Back: A: Sit in front of your neck.
B: Pull down the back of your neck when you sit.
C: Dumbbell vertical stroke.
D: stand at attention, grab it and pull it up.
E: The front of the neck is wide and the pull-ups are upward.
F: Sitting posture, hand holding and horizontal pulling.
G: push-ups
H: pull hard
Shoulder: A: Push straight.
B: Sit behind your neck.
C: dumbbell front flat lift
D: dumbbell side lift
E: Ring the bell and shrug.
F: Dumbbells bend over birds.
Arm 2: a: barbell bending
B: Sitting posture, with arms leaning back and hands raised back.
C: standing dumbbell hammer lift
D: Sit on dumbbells and bend alternately.
E: Stand-up stretcher with one-arm back grip bending
F: Sit down and bend over.
Brachial 3: A: Standing posture, arms bent on chest, elbows pressed down.
B: supine back support
C: Sit on your back, bend your arms and pull up.
D: flexion and extension of the neck and back arm of one arm when sitting.
E: narrow grip and push
F: flexion and extension of prone arm
Leg: A: Squat behind your neck.
B: Recumbent load-bearing leg lifts
C: bend your legs
D: leg stretching
Einstein: Go through it.
F: Sit with your heels up.
note:
Bodybuilding is a kind of exercise which is mainly aerobic metabolism and supplemented by anaerobic metabolism. Practitioners are required to master the correct breathing methods during exercise, otherwise dizziness, nausea, premature fatigue and other phenomena will easily occur. Generally speaking, exhale when exerting strength and inhale when recovering.
Adequate rest: The so-called adequate rest is to give the muscles after exercise enough time to repair their muscle fibers. Generally, large muscle groups (such as chest, back and legs) should be exercised for the second time 48 hours after exercise.
; Small muscle groups (such as Brachial II, Brachial III and calf) should rest for more than 48 hours.
Reasonable diet: Equipment exercise increases muscle tolerance by repairing muscle fiber injury, so in order to give muscle fiber enough protein to repair after training, it is necessary to take enough protein (the average protein intake of athletes is 1.5 ~ 2.0g/kg body weight).
Finally, I wish you success in your exercise!
Exercising abdominal muscles is the key
Modern medicine has proved that the "general's belly" formed by the loss of elasticity of male abdominal muscles is closely related to many common diseases such as hypertension, heart disease and diabetes. Therefore, middle-aged men should focus on muscle exercise, of which abdominal muscles are the most important.
The easiest way to exercise abdominal muscles is to bend over. Bend your waist down, keep your legs upright, and hang your arms and head in the air. Don't force yourself to touch the ground with your hands, relax as much as possible, then naturally get up and stretch your back and leg muscles, stop for about 1 minute and repeat for 3 times. Twice a day for 2-3 months.
In addition, the method of sit-ups to exercise abdominal muscles is also simple and easy. In order to enhance the muscle strength of the whole body, the effect will be more significant if it is supplemented by strength equipment training.
Do not exercise more than three days apart.
Muscles are made by exercise. The fitness instructor said that muscle is the most "grateful". As long as you can always give it a little "stimulation", it will repay you with 10 feedback. But if "fishing for three days and drying the net for two days", the effect will be greatly reduced.
When doing muscle exercise, rest is necessary. After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. However, the coach warned that the rest time should not be too long. This rest time is based on the muscle having the last athletic ability again, which usually takes 2-3 days.
Chest muscle exercise
The fullness and firmness of chest muscles is one of the signs of youthful bodybuilding. Developed pectoral muscles make men look strong and burly, while women are more plump and lined. Strength training of chest muscles can also enhance cardiopulmonary function, correct bad posture such as chest-containing, make the chest bigger and change the chest circumference narrower. The pectoral muscle mainly includes pectoralis major, pectoralis minor and intercostal muscle. This exercise can be done by hand or instrument.
1.
The strength of chest muscle training by hand is mainly push-ups, and the purpose of developing chest muscle is achieved by using its own weight and forearm. Push-ups can be carried out on the flat ground, or with hands and feet supported or loaded.
Preparation posture: bend over, with your hands shoulder-width, arms straight, ankles close together, toes firmly on the ground, slightly raise your head, look forward, hold your chest out, tuck in your abdomen, and keep your body straight.
Action: The arm bends gradually from the straight position. Bend your elbows and slowly move your body down to keep it parallel to the ground. After a short pause, pectoralis major contracts, and your arms are forced to straighten at the same time, thus propping up your body and returning to the ready posture. Pay attention to keep your body straight all the time during the action. The above actions are repeated about 10 times.
After a certain degree of exercise, you can use handstand push-ups, high-legged push-ups, weight-bearing push-ups (putting some heavy objects on your back), narrow or wide support (deliberately narrowing or expanding the support distance between your hands), finger support and other actions to increase the difficulty and obtain greater exercise effect.
Essentials; Always keep your chest out and abdomen in, and avoid incorrect postures such as sinking shoulders, shrugging shoulders, shrinking breasts, hunching your waist or lifting your hips.
Function: Mainly develop pectoralis major, and also exercise the strength of triceps brachii and deltoid muscle.
2. Dumbbell exercises
(1) bird movement
Preparation posture: Lie on your back on a low bench shoulder width (3 square benches can be used instead in the family), with your legs flexed, your feet apart, your feet firmly on the ground, your arms straight, your hands holding dumbbells and your fists facing each other.
Action: At the same time, both arms slowly fall from above to the body, and try to expand the chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted from both sides to the chest along the original path, and the preparation posture can be restored. Repeat the above actions for about 20 times.
In addition to supine position, birds can also move in standing position and inclined plate position (the angle of inclined plate is 30-60).
Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the speed of lifting and recovering is slightly faster than that of descending. After the arm is vertical, the pectoralis major still keeps trying to contract.
Function: Mainly develop pectoralis major and deltoid muscle.
(2) Sit back and lift
Preparation posture: Lie on your back on a low bench, knees bent, feet apart, step on the ground, arms straight, hands holding dumbbells on your legs.
Action: the straight arm of the left upper limb forcibly lifts the dumbbell to the back of the head through the upward direction, and when the dumbbell is slightly lower than the body behind the head, it slowly returns to the side. Alternate left and right. Repeat the above actions for 20 times.
Key points: Tighten the back and waist muscles, and control the descending speed with the strength of pectoralis major. Pull it up a little faster and then put it down evenly and slowly. When you start practicing, don't weigh too much dumbbells.
Function: Developing serratus anterior muscle and shoulder and back muscle, and enlarging thoracic cavity at the same time are beneficial to increase vital capacity.
Step 3 stretch
Preparation posture: Stand naturally, with your feet shoulder-width, arms straight forward, and palms facing each other to hold the stretcher.
Action: the muscles of the chest and arms exert force, so that the arms are slowly pulled horizontally to both sides through the body to expand the chest until the arms are raised horizontally. Pause for a moment and slowly return to the preparation posture. Repeat the above actions for 20 times.
Stretcher chest expansion can also be performed in supine position.
Key points: stand at attention, move at medium speed, and pay attention.
Function: Develop pectoralis major and triceps brachii, and expand chest cavity.
Step 4 do barbell exercises
Preparation posture: Lie on your back on a low stool, knees bent, feet apart and flat on the ground. Ask your partner or family to lift the barbell to your chest, with fists facing your eyes, and hold the barbell bar horizontally.
Action: the muscles of the waist and abdomen contract, and the chest is lifted by inhalation, while the pectoralis major muscles contract. Push the barbell upward until the elbow joint is straight, pause for a moment, bend your arm and slowly put the barbell back on your chest, and bend your arm to relax your shoulders, so that the pectoralis major muscles can be fully extended and relaxed. The above actions are repeated 10 times.
In addition to supine posture, this kind of exercise can also be carried out in reclining posture. The upper muscle of pectoralis major is developed in the upper oblique position, and the lower muscle of pectoralis major is developed in the lower oblique position. The grip modes are divided into narrow grip, middle grip and wide grip. Narrow grip develops the height of chest boat, while wide grip broadens pectoralis major.
Essentials: the body should lie down smoothly, the barbell should descend slowly to avoid accidents, and the pectoralis major should give full play to its strength, not lend its strength.
In addition:
◇ Reasonable arrangement of exercise
The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise is suitable for thin people to do aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is medium load (50% ~ 80% of the maximum muscle strength). Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.
caution
Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. It is best to exercise under the guidance of professional coaches, so as to encourage each other, help each other and protect each other.
Lay the foundation
In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.
It is necessary to be focused and targeted.
After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.
Practice less other events.
When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.
Reasonable diet
Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.
◇ Firm confidence and perseverance.
Thin people become strong and plump, not in a day or two, or a month or two. It is not good to practice "eating a fat man at a time" because of "a fever", and it is not good to lose confidence because of the wrong practice method and poor effect. Only by strengthening the confidence of victory, preparing for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions can we achieve it.
References:
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