The method is to combine dynamic exercise with static exercise, moving first and then static. That is, first do dynamic exercises to the limit, and then fix them at the angle of the part that needs exercise for 6-8 seconds, and you can practice 2-4 groups.

For example, combine static bending with dynamic bending (biceps brachii) for 6-8 times with 60-70% weight, then fix the elbow joint so that the included angle between the upper arm and forearm is 90 degrees for 6-8 seconds, and make 2-4 groups.

Second, the combination of restraint and concession.

Exercise with strength (restrain contraction). Repeat 5-6 times, and then do 2-3 concessions after failing. This combination can stimulate the muscles at a deeper level.

Third, the first failure method

This is an effective method to increase muscle circumference at present. What it does is. If you want to develop that muscle, you should first choose to develop only the local muscle group movement of this muscle for training, and do it for 6- 10 times until you are exhausted, and then run to another equipment within 3-5 seconds to do a comprehensive muscle group movement focusing on developing this muscle, reaching the limit with 79% weight. In this way, the muscles will feel great stimulation when the four groups train alternately. According to research, this can effectively stimulate muscle growth and promote its development. Examples are as follows.

The method of developing pectoralis major muscle according to the principle of aging first;

The local effective exercise of developed pectoralis major is supine flying birds, while the exercise of developed pectoralis major and other comprehensive muscle groups is wide-grip bench press. Besides pectoralis major, triceps brachii, anterior deltoid muscle and serratus muscle can also be developed. If you combine supine birds with bench press training, the effect will be as good as simple training. The method is as follows: firstly, athletes can do 6- 10 times of supine flying bird exercises until they can't get up, and then run to the bench press with 60-70% weight prepared in advance, and try their best to lift until they can't get up, which is counted as a group. * * * Do about 4 groups, and the total exercise of 8 groups is about 50 times.

Method of developing deltoid muscle with exhaustion principle first

The local muscle exercise of the developed deltoid muscle is a flat lift in all directions. For example, the front flat lift mainly develops deltoid toe; Lateral lift (palm down) mainly develops the middle bundle of deltoid muscle; The posterior oblique lift mainly develops the posterior deltoid tract. The comprehensive exercise of developed deltoid muscle is the wide push behind the neck. This exercise can not only develop deltoid muscle, but also triceps brachii, and also affect pectoralis major and serratus anterior muscle. Combining these two effective exercises organically will be better for the development of deltoid muscle. The practice is; Adjust the dumbbell to lift only 6- 10 times to do the lateral handstand exercise. Until you can't get up, run to the barbell placed on the other side, and push the neck with a barbell (70%) until one can't get up, count as one group, and * * * make four groups.

The method of developing triceps brachii with the principle of exhaustion first;

The developed local muscle exercises of triceps brachii are various arm flexion and extension, such as nape flexion and extension, bow flexion and extension, etc. And its comprehensive exercise is driven by the narrow sense of power. Combining these two effective exercises organically, the training effect is better. The way is: the athlete bends and stretches the back of the neck 6- 10 times until he is tired, then quickly runs to the squat rack and picks up the barbell (the weight of the barbell is 60-70% of his highest weight) until he can't lift it. This is a big group. If you do four groups, the triceps brachii will be swollen and stimulated, as long as you follow the nutrition.

Method of developing back muscles based on exhaustion principle first

The effective local muscle exercise of developed back muscles is that the load-bearing goats stand up, while the comprehensive exercise of developed back muscles includes bow and straight leg hard pulling. In order to deepen the stimulation of back muscles, the following training methods can be adopted: firstly, do 6- 10 weight lifting on goats until they can't stand up, then run to the squat rack to carry barbells and do bow bending exercises (or straighten their legs hard) until they are tired. Combine these two exercises to train four groups, and the back muscles can be well stimulated.

The method of developing quadriceps femoris according to the principle of exhaustion first.

Athletes first do well-developed local muscle exercises of quadriceps femoris; Flexion and extension of weight-bearing legs, try to do about 8 times, and then do comprehensive muscle group exercises of developed muscles in the legs; Squat, also try to do 6-8 times, so do 8 groups (4 groups) alternately for about 50 times, and the quadriceps femoris will swell due to deep stimulation.

Theoretically, it conforms to the principle of excessive recovery after ultimate load. This is because after the body is exhausted; First of all; The functional ability is greatly reduced; Then; Anti-fatigue body is improved from adaptation. Exceeding its original level;

Fourth, fatigue first and then repeat method

Do full muscle group exercises first, and then do local muscle group exercises. If there are at least four muscles involved in bench press, the main part of the exercise is pectoralis major, and the triceps brachii does not participate in the force to the maximum extent. According to the principle of fatigue first and then repetition, first practice bench press (using super-group number method), then lie on the bench and lift dumbbells to do flying bird exercises.

Five, continuous weight loss methods

Start to reach the limit with heavyweights (8- 10 times); Then before reaching the limit, the partner will lose weight (4-6 times, then the partner will lose weight again, and then repeat the limit (about 4 times). Doing this for about 3 groups in a row makes the muscles extremely nervous and get the greatest stimulation.

For example, supine press (bench press) (80 kg +70 kg +60 kg) /(8 times +4 times +4 times) is a big group.

Another example is; Station bends (35 kg +30 kg +25 kg) /( 12 times +6 times +4 times) are a large group.

Six, continuous weighting method

The method is to do a light movement first, then finish the exercise easily, then increase the intensity of exercise to make the muscles feel, and then increase the intensity of exercise until they can't get up. This method of constantly strengthening and deepening stimulation improves the sharpness of muscles.

Seven. Law of leverage (first real and then virtual repetition law)

First of all, after exhaustion, with the help of extra strength from other parts of the body, do irregular repetitions several times.

For example, if you can't bend upright, lean forward and then swing back. Bend your elbow with this swing and keep doing it for 2-4 times.

Another example is: after the bench press can't get up, do hip stand bench press immediately, and use the strength of hip stand to supplement your arms and buy the main muscle strength. If you insist on doing this for 2-4 times, the stimulation to pectoralis major, deltoid, triceps brachii and serratus anterior will deepen.

Eight, the method of consistency between mind and action

According to the practice of excellent athletes, it is extremely important to concentrate on where to practice and which muscle to think about, which will greatly improve the training effect.

Muscle work is dominated by nerves, and concentration can mobilize more muscle fibers to participate in the work. Therefore, 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.

Nine, similar action combination method

Develop similar exercises of the same group (or a muscle), combine different instruments and not exactly the same movements, and practice in turn to deepen the stimulation of the group (or this muscle). .

For example, to develop biceps brachii, you can choose the following exercises:

1. Vertical bending: (60%/8- 10) 4

2. Rotating single arm bending: (65%/8)4

3. Plate bending: (60%/6-8)4

4. Sit-ups: (70%/5-6)4

Another example: to develop triceps brachii, you can choose the following exercises.

1. Flexion and extension of vertical neck back arm: (60%/8)4

2. Bow single arm flexion and extension: (70%/6)4

Single arm flexion and extension; (70%/6)4

3. supine arm flexion and extension: (65%/8)4

X. double-group training method.

This method is to practice without rest with twice the number of groups. There are generally three kinds of double beads.

1. One group is active muscle; Then the next group did antagonistic muscles.

For example, one group does active muscles (such as triceps brachii) and then does antagonistic muscles (biceps brachii) without rest.

You can practice the same muscle with two different exercises in the same way.

For example, one group does squats (about 70% load) for 8 times, and then runs to another instrument to do leg extrapolation (about 70% load) for 8 times.

3. Do the same action for a limited number of times and rest for 20-30 seconds, then repeat it as many times as possible with the same amount of exercise and the same weight.

For example, in order to develop pectoralis major, practice supine flying birds for 8- 12Rm, rest for 20-80 seconds, and then try to do it with the same weight.

XI。 Difficulty reduction method

Start practicing the most difficult exercises; Then reduce the difficulty and do the same action; Further reduce the difficulty and do the same action, demanding the limit every time.

Twelve, the increasing difficulty method

This method is to do low-difficulty (small angle) movements first, and then increase the difficulty (such as increasing the angle of the ramp) until it reaches the maximum difficulty. This method is gradual, so it is not easy to get hurt, but because it gradually increases the difficulty and reaches the limit, it increases the stimulation to the muscles, thus increasing the significance of the muscles.

Thirteen, cycle training method

Large groups arrange the same or different kinds of movements and set up 4-8 stations, then practice one by one in turn, and quickly switch to the next station for training after reaching the specified number of times. When all the stops are over, the training of this large group will be over. After the training, I was sweating and my heart beat faster. This training method is aerobic training, which is of great benefit to reducing fat and weight and increasing the salience of muscle lines.

Example 1: circular exercise of developed upper arm extensor (triceps brachii)

Fourteen, action changeable training method

There is a rule in muscle strength training. Once several fixed movements are trained for a stage with constant exercise load, the body will gradually adapt, and the muscle strength will not increase or increase slowly. At this time, variability training method should be adopted to promote the body to change and enter a new adaptation process. If four groups of supine birds (30kg /8 times) are used, the chest circumference will be slightly improved after the first stage of training. Therefore, the training means and methods should be changed in time, and the training times and intensity should be increased to develop pectoralis major and increase the chest circumference.

Fifteen, listening to intuition training method

Because senior bodybuilders have rich training experience, they will instinctively respond to the choice of training methods, which only well-trained people have. Therefore, we should pay attention to and listen to these buildings, arrange different training methods on the basis of practice, and adopt different training methods to carry out effective bodybuilding training, so that the muscles are developed, the outline is clear, the lines are clear and the body is strong.

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How to quickly develop sexy abdominal muscles

1. Be sure to spend a few minutes warming up before exercising.

2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.

People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat.

People who are not heavyweight bodybuilders should try not to eat after 9 pm. Fitness people who need to gain weight in the short term can make an exception and eat one more meal in order to get as much nutrition as possible and promote muscle growth.

5. Food intake should not be partial eclipse or picky eater, but must be balanced in nutrition, and the weight of any kind should not be too little or too much. In addition, you should consume a lot of water after exercise, otherwise the lack of water in cells in the body will easily accelerate aging.

6. Exhale forcefully during exercise, and inhale conversely.

7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable.

8. Pay attention to nutrition intake. Usually, abdominal muscle exercise is only for thin abdomen in theory, but in fact, people tend to lose weight all over the body, which sometimes leads to weight loss where you don't want to lose weight. For this problem, we must appropriately increase the nutrition supply. Without increasing nutrition, the muscle circumference will not be greater. It's lean muscle, and strength won't increase much. For muscles trained by increasing nutrition and exercise, the girth is usually larger than that of ordinary people. It is a muscle that grows through nutrition and heavy exercise, and its strength is extraordinary.

9. Another point is very important: perseverance+endurance+perseverance.

Initial order

1. Lower abdominal reverse sit-ups

Lower back pressure: low risk

The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point. Repeat times 15-20 times.

2. Side-belly broom twist side-belly twist

Lower back pressure: low risk

Feet shoulder-width apart, knees slightly bent, hands open on a long stick. When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.

Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating.

3. Upper abdominal sit-ups: Knee touching and knee rolling.

Lower back pressure: low risk

Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands on your knees. When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.

4. The compound movements from elbow to knee in upper and lower abdomen.

Lower back pressure: moderate risk

Lie flat on your upper body, put your hands by your ears, and bend your knees at 90 degrees above the ground. The bigger the angle, the more difficult it is. During exercise, the abdomen forcibly drives the body and feet inward, so that the elbows are as close as possible to the knees and slowly return to the starting point, with no feet and no shoulders touching the ground. The repetition frequency is 12- 15.

Intermediate order

5. Lower abdomen lifts legs and straight legs lifts legs.

Lower back pressure: high risk

Lie flat on the ground, put your hands on your hips, and keep your feet together and straight. When exercising, the lower abdomen lifts the feet hard, and the knees are slightly bent and cannot be completely straightened. At this time, your body is about 90- 100 degrees. Put it down slowly when you go back. You can't touch the ground with your heels. The number of repetitions is 12.

6. Side folding knife

Lower back pressure: low risk

The body lies flat in a straight line to the left, the left palm is placed on the right abdomen, the left leg is bent about 90 degrees, the right hand is placed next to the ear, and the right foot is straight. When exercising, use the lateral abdomen to drive the upper body and right foot to move inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.

Note: Don't just turn your head. Keep your upper body and shoulders off the ground as much as possible.

7. Sit-ups, knees bent, abdominal rolling of the upper abdomen "bend his knees"

Lower back pressure: low risk

Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands beside your ears. When exercising, use the strength of the upper abdomen to drive the upper body, so that the elbow is as close as possible to the thigh and knee, and then slowly backward without touching the ground. The repetition frequency is 12- 15.

8. Air bicycle with compound movements in the upper abdomen, lower abdomen and side abdomen.

Lower back pressure: moderate risk

Lie flat on your upper body, put your hands by your ears, and bend your knees at about 90 degrees to the ground. When exercising, use the strength of the whole abdomen to drive. Rotating the upper body and the lower body is like riding a bicycle. Use your right elbow as close as possible to your left knee, straighten your right foot as much as possible, and then change sides. The left elbow is as close to the right knee as possible. The number of repetitions is 12.

Note: Don't move too fast.

C advanced

9. Lift your hips and lift your hips in the lower abdomen

Lower back pressure: moderate risk

The body lies flat on the ground, and the hands are spread evenly at the sides of the body to stabilize the body. Lift your feet together and make an angle of about 90 degrees with your body. During exercise, the lower abdomen forcibly drives the buttocks to lift, so that the buttocks leave the ground, so that the center of gravity falls on the shoulders, and then slowly returns to the starting point, and the buttocks do not touch the ground. The repetition frequency is 10- 12.

10. Side leg lift: Lift the legs to the side.

Lower back pressure: low risk

This action is extended by the upper abdomen folding knife, the upper body posture remains unchanged, and the lower body feet are straight. When exercising, both feet and upper body are lifted inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.

Note: Don't just turn your head. Keep your upper body and shoulders as far away from the ground as possible.

1 1. Toes touch the upper abdomen and feet roll.

Lower back pressure: moderate risk

Lie flat on your upper body with your hands straight, at about 90 degrees to your body; Put your feet together and lift them about 90 degrees away from your body. During exercise, the upper abdomen drives the body hard to make the fingers as close as possible to the toes, and then slowly come back without touching the shoulders. The number of repetitions is 12.

12. Folding of upper abdomen and lower abdomen (V-ups), combined action.

Lower back pressure: high risk

Lie flat with your hands and feet straight. When exercising, both hands and feet move to the middle at the same time, and then slowly put them down without touching the ground. The number of repetitions is 12.

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How to train gluteus maximus

Training muscle groups: mainly training the buttocks (gluteus maximus) and the back of thighs (hamstring muscle group), and secondly training the lower back (erector spinae group).

Number of action groups: 15 ~ 20 times for each leg.

Action steps:

1. Put the ball in prone position, so that the resistance ball is directly below the abdomen, and the body center of gravity is placed on the abdomen, pressing on the resistance ball. When the lying ball is balanced and stable, pay attention to the natural angle of the cervical spine, then slowly lift your left foot and bend your calf upward at 90 degrees with your thigh, and adjust the position of your sole so that it is parallel to the ceiling. This is a preparatory action.

2. Use the power of gluteus maximus to lift the curved left foot upward, paying attention to the fact that the sole of the foot is always parallel to the ceiling. Then slowly bend your left foot backward, lift it again, and change your feet and abdomen after completing the predetermined number of groups.

Note: the upward leg lifting action is not to lift the thigh backwards, but to push the sole of the foot to the ceiling. If the sole of your foot is facing your head during the action, please correct the action immediately.

Tip: As long as you can grasp the feeling of pedaling, you can exercise to the gluteus maximus!

The second kind of ass-lifting: legs facing the sky

Difficulty: advanced

Training muscle groups: mainly training the buttocks (gluteus maximus) and the back of thighs (hamstring muscle group), and secondly training the lower back (erector spinae group).

Number of action groups: 15 ~ 20 times for each leg.

Action steps:

1. This action is an advanced action of one foot stepping, and the preparation action is the same as that of one foot stepping. Lift your legs together, so that your calves and thighs are bent at 90 degrees, and your soles are parallel to the ceiling.

2. The same feeling of stepping on the ceiling, pay attention to the action of feet together, pay attention to the angle of cervical vertebra to keep natural, and the elbows of both hands supported on the ground are slightly bent and unlocked. Stay at the highest point for about 2 seconds, then slowly put down your feet, and then continue to lift and repeat.

Precautions: Pay attention to the edge of the sports mat when moving, and don't look straight ahead, so as to keep the natural angle of the cervical vertebra.

The third type of hip lift: straight leg lift

Difficulty: elementary

Training muscle groups: mainly training the buttocks (gluteus maximus), followed by training the posterior thigh (hamstring muscle group) and lower back (erector spinae group).

Number of action groups: 15 ~ 20 times for each leg.

Action steps:

1. Put the ball in prone position, so that the resistance ball is directly below the abdomen, and the body center of gravity is placed on the abdomen, pressing on the resistance ball. When the ball-laying action is balanced and stable, pay attention to the natural angle of the cervical spine, and then slowly lift your left foot upward, which is a preparatory action.

2. Lift the raised left foot upward again and feel the contraction of gluteus maximus and the muscles behind the thigh. Stay for about 2 seconds when lifting the leg, and then slowly lower the leg to the preparatory action. After the left foot repeats the predetermined number of movements, change the right foot to repeat the same action.

Note: Pay attention to the natural angle of cervical spine.

Tip: Pay attention to whether your hip joint leaves the resistance ball when lifting your leg. If you leave, it means that the leg lift angle is too large. Please correct the operation.

Hip bump type 4: straighten your legs and lift your feet.

Difficulty: advanced

Training muscle groups: mainly training the buttocks (gluteus maximus), followed by training the posterior thigh (hamstring muscle group) and lower back (erector spinae group).

Number of action groups: 15 ~ 20 times for each leg.

Action steps:

1. This action is an advanced action of straight lifting with one leg. The preparation is the same as the one-legged straight lift. Finally, lift your feet together so that your shoulders are in a straight line.

2. Lift your feet up at the same time, stay for about 2 seconds when you lift your legs, then slowly lower your legs to the preparatory action, and repeat the lifting and lowering actions with your feet at the same time until the predetermined number of groups is completed.

Note: Pay attention to the fact that your body must lie on the resistance ball in a stable and balanced way. If you feel unstable when lifting your feet, please stop the action and readjust your posture.

Tip: Hip joint should not leave the resistance ball when legs are lifted with both feet.

The fifth type: building a bridge on the ball

Difficulty: elementary

Training muscle groups: mainly training buttocks (gluteus maximus), followed by training lower back (erector spinae group) and abdominal muscles.

Number of action groups: 12 ~ 15.

Action steps:

1. Take a supine posture until the resistance ball is directly below your shoulders and neck. Hands rested on her hips, body parts of the trunk force, hip contraction abdomen, make the shoulder to knee in a straight line.

2. Slowly lower your hips to the floor, then slowly lift them back to the starting position and repeat the action.

Note: When lifting the buttocks to the fixed point, remember to do the action of' clamping the buttocks' and strengthen the training of gluteus maximus!

Tip: If it is difficult for your body to keep balance, try to put your hands on your hips and cross your chest to increase stability.