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 piece of fat, you should first choose local muscle exercises that only develop this muscle to train, do 6- 10 times until you are exhausted, and then run to another equipment within 3-5 seconds to do a comprehensive muscle group exercise focusing on developing this muscle, reaching the limit of 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.

The method of developing deltoid muscle according to the principle of exhaustion 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.

The method of developing back muscles based on the principle of exhaustion 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.

The original post comes from Netease community:

Second, use dumbbells to exercise muscles and plan training tasks.

Solution time: March 2, 2007111:40.

Morning exercise platform

Exercise 30 minutes after getting up in the morning.

Push-ups in 3 groups, 20 in each group (chest exercises)

Sit-ups in 2 groups, 30 in each group (the movements must be standard) (abdominal muscles)

From both ends of the V, there are two groups, each group is 10 (abdominal muscle training).

Then jog for 30 minutes, rest for 5 minutes, then leg press for 30 minutes and jump rope 50- 100 times. If possible, you can do three groups of pull-ups, each group 10 times. Pull-ups are a good exercise method for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arm, and the effect is obvious, but you must stick to it.

Take a 2-minute break between groups and a 5-minute break between events.

Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 24 hours, and they don't need to practice every day. They can practice 3 or 4 times a week, and the effect is very good.

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What should I pay attention to when using dumbbells?

First of all, the chest

1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.

Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.

2. Pushing upwards: mainly practicing upper chest muscles.

Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.

3. Sleeping bird: mainly practicing the middle thoracic groove.

Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.

4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.

Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.

Note: In order to prevent damage, the descending process should not be too fast.

Second, the shoulder

1. Push: mainly practice the deltoid.

Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.

2. Side lift: mainly practice the middle bundle of deltoid muscle.

Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.

3. Bend over and lift sideways: mainly practice the posterior deltoid.

Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.

4. Shrugging: Mainly practicing trapezius muscles.

Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.

Third, back

1. Bend over and paddle with both arms: mainly practice latissimus dorsi.

Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.

Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.

2. Bend over and paddle with one arm: mainly practice the outer back and lower back.

Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.

3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.

Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body.

Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.

Fourth, biceps brachii

1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.

Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.

2. Mind bending: mainly practice biceps muscle peak.

Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.

3. Lateral bending: mainly practice the brachialis and forearm muscles.

Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.

Five, triceps brachii

1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.

Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.

2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.

Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.

Six, legs

1. Squat: mainly practice thigh muscles and gluteus maximus.

Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.

2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.

Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.

3. Prone leg bending: mainly practicing biceps femoris.

Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris.

Seven, calf

Standing on one leg and lifting heels: mainly practicing calf muscles.

Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.

As for the weight, the weight that can be made 8~ 12 times shall prevail. More than this time means light weight, less than this time means heavy weight! After a period of time, the strength will increase and the weight will increase according to this principle.