The answer is yes, long-term lack of exercise, muscle degeneration, loss of mobility, the previous fitness are in vain. Fitness doesn't happen overnight. People are lazy. Once it stops, it is often difficult to continue, and the fitness effect disappears. In order to keep exercising muscles, we can keep healthy and strong by the following methods.
1 barbell squat, training position: legs, number and times of groups: 2 groups of light warm-ups, 4 groups of formal groups, doing 10, 8, 8 and 6 times respectively.
Coaches often limit the depth of beginners' squats and warn them that if they squat too low, they will hurt their knees. However, according to research, people with healthy knees are better off with full squat. The key to training is to squat slowly in the process of squatting, and master the essentials when you first come into contact with this movement. Don't rush to use heavy weights, start with small weights, pay attention to the coordination between muscles, find out the main strength muscles, ligaments, tendons and auxiliary strength muscle groups, concentrate your thoughts before doing the action, and devote yourself wholeheartedly to the completion of the action. It will become natural in day-to-day training and take a long time.
2 barbell bench press, training site: pectoralis major, number and times of groups: 2 groups of light warm-up, 4 groups of formal groups, doing 12, 10, 8, 6 times respectively.
If there is a recommended training that can make everyone stronger through it, it is bench press. This classic action can give the best stimulation to the chest. With the help of your shoulders and triceps, you can press more weight (which can stimulate your chest better), which other chest exercises can't do. At the beginning of chest training, we should arrange heavy bench press.
Tip:? Keeping the peak contraction for a few seconds can really squeeze the target muscle. Stopping for a few seconds between repetitions to squeeze muscles is more beneficial than repeating without any pause, and of course it will be hard. Experience the feeling of chest squeezing with a weight that you can control. ?
3 Bend over and paddle the barbell, training position: back, number and times of groups: 2 groups of light warm-ups, 4 groups of formal groups, doing 6, 8, 10, 15 times respectively.
In order to increase the thickness of the middle back and the lower part of latissimus dorsi, this action has played an unparalleled role. Experienced athletes will change the focus of stimulated muscles by changing the grip distance and lifting angle. Narrow grip will make the lower part of latissimus dorsi get more stimulation, on the contrary, wider grip will focus on the upper part and middle back of latissimus dorsi. Lift the barbell to your chest, and the upper part of latissimus dorsi is more involved; Pull up to the lower abdomen, and the pressure on the lower part of latissimus dorsi is greater.
Action: Stand shoulder-width apart and hold the barbell with your hands open. Bend your knees slightly, straighten your back, lean forward from your waist until your upper body is almost parallel to the ground, grab a barbell and hang it in front of your tibia, and look at the ground in front of you.
Action: Keep bending posture, forcibly contract back muscles, and lift barbell to upper abdomen. Keep it at the highest point 1~2 seconds for peak contraction, and then slowly put the barbell back to its original position according to the original path. Then repeat the action.
4 Hard pull, training place: back, number and times of groups: 2 groups of light weight warm-up, 4 groups of formal groups, do 12, 10, 8, 6 times respectively.
Hard pulling is a kind of whole-body exercise, which will force the body to improve and adapt, and can exercise the main muscle groups of the whole body, and is often used as the first exercise in back or leg training. If necessary, you can ask an experienced coach to guide you through every step of the movement. Only experienced athletes adopt the training method of heavy weight and few times. So when you first learn this movement, you should do it under the standard movement by tapping it several times.
Action: put the barbell on the ground and stand with your feet shoulder width apart. The tibia contact barbell stands in the middle of the barbell pieces on both sides. Keep your arms straight, knees slightly bent, and your back straight. Make sure to hold the barbell with your thumb. You can hold the barbell in front with both hands or in the back with one hand. Keep your arms straight, and the width of your hands is just greater than the distance between your calves.
Note: Make sure that the back spine bends normally to prevent injury during the action.
Breathing: Take a deep breath before doing the action, and hold your breath when lifting. Exhale when you reach the top.
5. The standing barbell bends, and the training site is biceps brachii. The number and times of groups: 2 groups warm up with light weight, and 4 groups do 12, 10, 8 and 6 times respectively.
Although dumbbell bending has many advantages, it does not increase the peak value and width of biceps brachii as strictly as standing barbell bending. It is popular to shake your body, but it is best to keep your waist, abdomen and upper body stable to increase stimulation. Moreover, both hands can bear more weight than dumbbell bending.
Action: At the same time, bend the barbell to the shoulder and squeeze the biceps brachii for 2 seconds at the highest point. Slowly lower the barbell to the initial position.
Tips:
A, the elbow must be kept at both sides of the body during the whole process. If they move forward, the toes of the deltoid muscles will participate in the exercise, thus reducing the pressure on the biceps brachii.
B, head vertical, chest, keep your body stable.
6 supine arm flexion and extension
Training location: triceps brachii
Number and times of groups: 2 groups of light weight warm-up and 4 groups of formal groups do 12, 10, 8 and 6 times respectively.
This action is often misused. People always lower the crank below the head and then return to the initial position above the chest, not above the head. ? The crank should be lowered slowly to the top of the eyes, and then the straight arm should be raised from here, and the triceps brachii should be kept exerting force in the process.
7. Barbell neck pressing, training position: shoulder, number and times of groups: 2 groups of light warm-up, 4 groups of formal groups, 12, 10, 8 and 8 times respectively.
Due to the complexity and fragility of the shoulder joint, it is not easy to overload the shoulder. But by pushing the barbell neck forward with load, the shoulder can be strengthened safely and efficiently. Using a barbell will produce more shoulder thrust than using a dumbbell. However, we should pay attention to the correct movements to avoid injury. We can use a back training stool to ensure the stability of the waist.
8. Lower oblique abdomen, training site: abdominal muscles, number and times of groups: 6 groups of 25, 22, 20, 18 times.
Action: face up, lie on the lower inclined plate of 30~45 degrees, and fix the calf under the cushion to ensure safety. Put your hands gently on your sides. Keep your body in the center of the ramp, don't pull your head by hand, and slowly roll up your torso until your torso and thighs are about 90 degrees. Hold this position at the highest point for a few seconds, and then slowly return to the initial position.
Tip:? At the peak of this movement, raise your chin instead of hiding in your chest, so that you can squeeze your abdominal muscles better. Sometimes when I do the repetitive action of lying on my back, I also like to keep my head down and keep a distance of six or seven centimeters from the inclined plate, so that I can keep constant pressure on the abdominal muscles before I roll my abdomen again. ?
If you can keep doing the above actions, then your muscles will always be maintained without worrying about degeneration.