Schwarzenegger fitness

Correct resistance training can make the body more flexible, not make the muscles stiff.

Fitness also begins with being a man. No matter what you do, people who can succeed are people with extraordinary perseverance in personality.

Fitness should also be undisturbed and concentrate on fitness.

Fitness is muscle exercise, not just weight lifting.

Time is an important factor to increase training intensity;

1. Complete the same amount of training in less time.

2. Train more at the same time;

Increase the training load:

1, more weight training;

2. Shorten the rest time between the two groups;

Impact principle, more raids on the human body; The adaptability of the body is amazing;

It is difficult to make progress without impacting muscles;

Regularly arrange overload training;

In order to give full play to the role of negative work training in daily training, we must always put down the heavy objects slowly and in a controlled way, instead of letting them fall casually;

Overloaded method:

Warm up with low weight, and then switch directly to your limit weight;

Only by giving as many muscle fibers as possible physical and nerve stimulation can the overall effect of fitness appear.

Try to train every part of your body as much as possible, and then go back to the gym and do more training next time, so as to achieve a hearty effect.

Both the first and second stages require you to train every part of your body three times a week.

The first phase takes about six weeks. When you feel that your physical condition and recovery ability allow you to increase your training efforts, you can add some new moves to the regular training until you completely transition to the second stage.

The abdomen is a part that needs to be carried out every day;

When you reach the limit and enter advanced training, a heavy day becomes more important;

Fitness is not only a science, but also an art, so you can't say that you are bound by a rigid training plan;

Training can stimulate muscle growth, but real growth occurs at rest;

The most common way to solve the problem of insufficient stimulation is to increase the intensity of training as much as possible, and then use extra intensity skills instead of increasing the number of training groups. Effective trainers know how to carry out high-intensity training in a short time.

Spirit is above everything else, and spirit is the most powerful tool;

The key to successful training is to let the spirit enter your muscles instead of just thinking about weight; When you focus on weight and ignore your muscles, you can't really feel what your muscles are doing. You have lost the control of happiness on your muscles, and you are only using brute force instead of concentrating on contracting and stretching your muscles.

Learn from failure;

Failure can be the best training tool, it can tell you where your limits are;

Only when you know how to go too far, do you know that this is appropriate;

Maximize motivation;

The powerful energy that the spirit drives the body cannot be ignored.

Fitness has a far-reaching impact on the personality, lifestyle and ability to cope with the environment of bodybuilders;

Self-discipline is very important for fitness, as well as the ability to concentrate;

For young people, it is the most practical way to improve self-esteem by exercising spirit, improving ability and keeping fit.

Soul and flesh are connected, less than two sides of a coin. With the continuous improvement of physical health, our spirit will become healthier and stronger, and fitness exercise is an ideal means to achieve this balance;

Complete the action as strictly as possible, the stricter the action, the stronger the effect;

Anterior deltoid:

Static horizontal lifting

Instrument recommendation

Lateral deltoid:

Dumbbell side lift

Stretcher side flat pull

Posterior deltoid:

Bend over and lift horizontally.

Bend down, pull up and lift sideways.

Trapezius muscle:

Anti-pinch side lift

Hard inquiry (a way of credit inquiry)

Upright rowing

Pick up the bell, pick it up

Upright rowing

Shoulder:

Barbell push

Cervical posterior push

Pick up the bell, pick it up

Leverage recommendation

Instrument recommendation

Dumbbell push

Standing side lift

Stretcher single arm cross side flat pull

One arm side flat tension of tensioner

Instrument side lift

Dumbbell forward lift

Lateral horizontal lifting

Chest:

musculus pectoralis major

Operation bird

Push action

Basic training plan:

Supine press

Upward inclined thrust

Dumbbell bird

Flexion arm support

Sit-ups and pull-ups

Supine straight arm pull-ups

Back off:

Latissimus dorsi and trapezius muscle

The width of latissimus dorsi can be exercised by any kind of blind movement;

Arm:

biceps brachii

triceps brachii

Muscles of forearm

Lower leg:

Gastrocnemius and soleus muscles

Stand up and lift your heels.

Riding a donkey and raising one's heel

The calf is tough and accustomed to a lot of hard training, so the best way to make them grow up is to constantly impact them and make good use of every high training principle as much as possible;

The greater the impact on the calf, the monthly energy consumption will make them under inappropriate stimulation, and the result is that the calf develops better;

Stretch the calf

In the first few months of training, what you need to do is to improve the strength of the calf when it is contracted and fully extended, so as to obtain a balanced strength curve;

Stand on tiptoe, bend your knees slightly, and exercise the lower part of your calf;

Abdomen:

Rectus abdominis

obliquus externus abdominis

intercostal muscles

The abdomen is the visual center of the body;

No matter what your figure is, no matter how strong your figure looks, the most important indicator for your abdomen is clarity. To achieve this, you need two aspects of training:

Train and develop the abdomen.

2. Lose enough body fat;

All kinds of belly rolls; Suction;

Do 5 groups of abdomen and 5 groups of flexion alternately every day;

Complete abdominal inhalation: exhale outward, then inhale the abdomen as far as possible, and then try to keep this state 15-20 seconds;

Consciously control important parts of the body;

Abdominal rolling

Turn around, turn over.

Reverse scrolling blessing

Hanging belly

Instrument abdominal rolling

Vertical stool with rolled belly

Abdominal tumbling of stretcher

Roman chair with rolled belly

Sit with your knees bent and raised.

Leg lift

Lie on your back and lift your legs.

Lie on your back, bend your knees and lift your legs

In any case, you need to concentrate and feel the contraction of abdominal muscles, and the chest and pelvis are squeezed together. If there is no such feeling, then it is not suitable for personal needs;

Exercise gluteus maximus:

Kneel down and kick;

Concentrate on tightening your hips

Cut back leg

Total abdominal suction:

Being able to completely control the abdominal muscles, so as to achieve and maintain a complete adsorption state, will soon become a disappearing skill;

Healthy diet nutrition

In fitness, basic nutrition principles and basic training principles have the same value;

All kinds of high-intensity training need a lot of protein, and muscle growth needs the body to consume a lot of protein;

Eggs, fish, lean beef, coarse rice

Adequate carbohydrate supply is the key to a serious bodybuilder;

1, carbohydrate is the main energy source;

2. When each simple muscle cell in the body can only store glutinous rice balls and water, the muscles will become bigger;

3. Ensure that the body will not burn too much protein.

4. The main source to ensure the normal operation of brain function;

fat

We should ensure that 2/3 of the fat in the diet is polyunsaturated fatty acids;

P404

The body metabolizes different foods at different speeds, and the stomach needs 2-6 hours to empty the contents; First, eat foods rich in carbohydrates, followed by foods containing protein, and finally empty fatty foods;

High-fat and high-protein foods: meat, milk and eggs.

Carbohydrate food: vegetables, fruits, toast, starch.

Eating less and more meals, eating more meals, will be much better for your health;

If you want to reduce body fat, especially those who tend to endosperm and are difficult to become slim, it is suitable to do more aerobic exercise, 4-5 days a week, 45 minutes a day;

Protein food recommendation

Low calorie protein:

Fish, poultry, eggs, skim milk

Calories and protein are slightly higher, but amino acids are rich in nutrition:

Beef, pork, mutton, cheese, whole milk

Carbohydrate food recommendation

Vegetables, beans, salad fruits, whole wheat bread or rye bread, baked potatoes, rice.