Exercise in weak parts. Different exercises are suitable for different times. In our daily exercise, a full state is more conducive to us to actively meet life. If you want to exercise yourself, you can consider this exercise and look at the weak parts with me.
Exercise of weak parts 1. The gluteus maximus lifts the gluteus maximus-hamstring muscle.
4 groups, 6-8 times in each group.
Second, vertical barbell bending
4 groups, each group 12- 15 times, the curved bar is better.
Three, straight leg hard pull
3 groups, 8- 10 times in each group.
Fourth, side lift
3 groups, each group 15-20 times.
Five, fitness ball leg flexion and extension
One leg, 3 groups, each group 10- 12 times.
Sixth, the deltoid behind the rope
Stand on one leg, 3 groups, 20-25 times in each group.
Although the initial purpose of most bodybuilders is to reduce fat, gain muscle or improve strength, the benefits of fitness go far beyond these.
An all-around bodybuilder should not only have beautiful muscle curves and appropriate body fat percentage, but also have flexibility and balance superior to ordinary people.
However, the classic movements we are familiar with can't exercise these abilities well.
The lack of these abilities will in turn hinder your fitness pace and increase the risk of injury.
The hamstring muscle and trapezius muscle are the two major muscle groups that bodybuilders tend to ignore.
The hamstring muscles are responsible for standing up in these positions and transmitting strength for your walking, running and jumping.
Trapezius muscle has many small muscles. Although many multi-joint exercises can indirectly exercise these muscles, to a certain extent, you will find that the symmetry and strength of trapezius muscle will be seriously insufficient.
How to exercise weak parts 0 1, and often train "oil and salt do not enter" parts.
A more reliable method is to stimulate this part frequently and train 2-3 times a week. For example, the arm can be trained once a week, 1, 3, 5, lasting about 6 weeks.
If you want to try this strategy, there are several things to remember:
1. For beginners, please pay attention to the amount of training first. If you want to train a specific part more frequently, you need to reduce the number of groups and the time of each training. So it's better to have two different plans to train a specific part three times a week.
2, the same applies to strength, you also need to lower one level, I often suggest each group until you can't lift it, but in this attempt, you need to avoid it. Instead, you should stop when the energy is about to run out and save it to 1-2 times.
3. Similarly, keep the times of forcing you know and other ways to improve your strength, and use these times to improve your technical movements. Your nervous system will thank you for this.
Remember, if you want a specific muscle tissue to grow by spurt, it is important that your body has enough time and nutrition to restore the damaged muscle tissue, as well as nerves and psychology.
02, isolation training weak muscles.
For example, the main exercise of your quadriceps is squat, but your quadriceps is very weak. Try Huck Squat instead of doing it the same way. You can also straighten your legs to ensure that your quadriceps is stimulated more directly and specifically.
When training in isolation, you can really feel the contraction and stimulation of this muscle by choosing an isolated action. Different people may have different feelings with different action choices.
On the other hand, you don't have to change your movements, because it doesn't need special isolation training as you think. Maybe you need to adjust it a little. Maybe the same movement will be very different with a little adjustment, which needs to be felt carefully in training.
For example, a dumbbell-shaped bird lying on its back may lift its lower chest and breathe through it, so that the arm and elbow joint can be opened and closed to a greater extent, reducing the pressure on the toe beam and making the chest more tense, and the effect will be better. No matter what the action is, it can be that the position of the hand is different or the center of gravity of the spirit is different.
03. Use different groups and times.
Most of us tend to have a favorite frequency range, and the rest intervals are mostly the same. Although the frequency preference of training in each body part may be different, it will always be within this range, so it is not easy for you to improve, or it has become a subconscious behavior habit.
You should use as many times, groups and intervals as possible, not in the way you like and are used to. Using more comprehensive and diverse forms will allow you to stimulate muscles in different ways and make different types of muscle fibers grow.
The following are three general examples of the number and frequency of groups and intervals:
5*4-6RM, 150- 180 seconds to rest.
3*8- 12RM, 90- 120 seconds to rest.
3* 15RM, rest for 30-60 seconds.
A great rule of thumb is to use the above different arrangements with one action, which is a simpler and more direct way to prevent you from involuntarily returning to the previous way.
04, the rhythm speed is different.
Just as we have to choose different frequency ranges, we should also pay more attention to the choice, or use some speed (rhythm) to train, so as to better achieve muscle growth in different ways.
The general experience is that the centripetal part (lifting) is completed in a faster and more explosive way, while the centrifugal stage (descending) is completed in a slower and controllable way. However, even if you stick to this principle, you can make significant differences in practice. It is a good way to train strength quickly, which can maximize the explosive power and recruit more sports units. however
On the other hand, when the training speed is slow, muscle tension will be maximized, and then sports units will be recruited. By maximizing the number of links between actin and myosin, the elastic part on the contracted part of muscle fiber will have less pressure and more pressure will be transferred to the muscle.
In fact, the number of times faster than slower is physically different, but it doesn't mean which is better. That's why it's important to change the rhythm. You can make more targeted arrangements according to your own training.
05, increase carbohydrates
My favorite nutrition strategy, used for stubborn body parts, is very simple, adding more carbohydrates before and after training, which is the most effective way to use insulin to resist catabolism and anabolism. This can not only improve insulin, but also ensure the rise of blood sugar level, and also store glycogen in the part to be trained.
Then, after 30 minutes of formal training (not counting warm-up time), a lot of carbohydrates (sugary drinks) were added again, which reduced the decomposition of protein and increased insulin, and it refueled the muscle glycogen reserve again, thus restarting.
Another method is to train the weaker parts of the body and eat more carbohydrates that day, which is particularly effective and will have more time to replenish glycogen reserves. Add it first thing in the morning, or when you are low in sugar.
The body part filled with glycogen during training is not the only function, it also provides sufficient pumping feeling during training and helps to expand muscle fascia. No matter which strategy you choose, when you are exercising weak muscles, make sure you have enough carbohydrates, but don't forget to add enough protein!
06. Multi-centrifugal training
The way to grow muscles is to damage muscle fibers, and one of the best ways to cause slight damage to muscle fibers is to carry out large centrifugation or increase the number of centrifugal training.
Generally, the way to realize centrifugal training is to use a weight with the maximum strength that can be carried out, even slightly higher than 1RM, and then use your own control to reduce the load. Obviously, you need a strong partner to help with centrifugal training. Let's take bench press as an example:
Once the maximum weight training is carried out, you can control the fall by yourself, counting from 1 to 5 to the bottom. With the help of friends, you can put the equipment back to the starting position and repeat it. When you can't go any further, you can rest.
Or, during your normal training, after each group is exhausted, ask your friends to do this centrifugal training several times in the same way. A good trainer must fully combine various possibilities in order to achieve an ideal state. This kind of training will not have too much sense of pumping, not to mention too much fun, nor will it satisfy vanity, but it is indeed an effective way to increase intensity and eventually increase latitude.
07, arrange super group
Of all the training methods for weak parts of the body, the super group is my favorite. Simply connecting two or more movements closely, basically no rest training method, will make you experience different feelings of acid and super pumping.
This may be a super group that is tired in advance. Do an isolated action on this part first, and then do a compound action.
After exhaustion, there are compound movements and isolated movements. Or even two compound actions or two independent actions.
A typical example of pre-fatigue is the one-arm dumbbell lift before barbell lift.
An example of the exhausted super group is the sit-up stretching after the barbell squat.
No matter what type of super group, the goal is the same, which increases the pressure burden of muscle training. Similarly, because of the tension and prolonged blood flow blocking time, the super group will let the training site experience the real feeling of bloating and pumping.
Even if you use this method, like most strategies, it is not the best. They are just different methods.
When it comes to the parts where training is weak and difficult to grow, diversity and variability are the most important.