Pull-ups are a compulsory course for gymnasts and mountaineers, and also an important standard to measure the quality of personal strength. Generally, it is evaluated by the quantity that can be completed. Although the name of pull-ups in bodybuilding is the same, the training purpose and action mode are quite different. First of all, the pull-ups in bodybuilding pursue quality rather than quantity. Of course, I didn't mean to reduce the number of times, but because you can't do ten high-quality pull-ups, Schwarzenegger can do eight high-quality pull-ups. If you think you are 100 watts, then you can try to make 80 watts.
Chest muscles: First of all, if you can do more than 50 standard push-ups at a time, I suggest you go to the gym to increase your muscles by practicing barbell bench presses and dumbbell birds. If your limit is below 50 times, then push-ups are still very effective for the time being.
Exercise: Your limit is ×40%-60%×5 groups per day, and the interval between groups is 120 seconds.
Tip: Strictly observing intervals is the guarantee of strength. If you want to exercise your chest muscles as much as possible, you can slowly shorten the distance between your hands on the ground and need to exercise every day.
Deltoid: It's your shoulder. What you need is a dumbbell, or you can use a water-filled beverage bottle of 1.25-2.5 liters.
Practice: Take a dumbbell (beverage bottle) in each hand and stretch your arms to your sides as far as possible. There is no need to straighten them completely. Arms make a 45-degree angle with the body. Lift the dumbbell up quickly, making an angle of about 45 degrees with the body, and then slowly put it back in place. It is best to fix the number of exercises in a single group at 10, and choose your own weight, with a limit of about 20 as the exercise load. Do 8 groups at intervals of 60.
Tip: We should also strictly observe the interval, and the focus of action is fast action on the stage and slow action off the stage.
Triceps: the lateral muscle of the upper arm
Exercise: Take a dumbbell in each hand, reach behind your head, lift the dumbbell upwards, take 65,438+05 as a group, and choose the weight with a limit of about 25 as the exercise load. Do 4-5 groups at a time, and exercise every day at an interval of 180 seconds.
Tip: It is best to use it in combination with other exercise methods.
Biceps biceps brachii: the muscle inside the upper arm, which is full of beauty here.
Exercise: Take a dumbbell in each hand, keep your arms close to your body, keep your upper arm still, and lift your forearm upward. Take 10 as a group, and choose a weight of about 20 as the exercise load. Exercise 6 groups every 90 seconds, and exercise every day.
Tip: when doing the action, the upper arm should be close to the sides of the body and the body should be upright. Don't shake, try to relax your wrist, and you can hold the dumbbell or not.
Abdominal muscles: Simply put, it is your stomach.
Exercise 1: Lie on your back, with your calves on a stool or cot, so that your thighs and calves are basically at a 90-degree angle, and quickly and repeatedly look up at your knees. Do 3-4 groups every day, each group does its own limit, and rest between groups 120 seconds.
Practice 2: Lie flat, quickly straighten your legs up and lift them perpendicular to your body, and then slowly put them down (10 second). Do 15 for each group, start with 3 groups a day, and then increase the number of groups after getting used to it, and it will be fine to reach 6 groups.
Tip: For the second exercise, it is best to grab something (not hair) at the back of your head. Abdominal muscles are not skeletal muscles and must be practiced every day.
(PS: stretching exercise is the secret weapon to cultivate pectoralis major. This point has not attracted enough attention so far. In fact, when you stretch your chest muscles before, during or after each exercise, the possibility of muscle injury will be greatly reduced, and it can also help muscle recovery and growth)