The general process is as follows: hold the parallel bars with both hands, support your arms on the parallel bars, hold your head up and hold your chest up, the trunk and upper limbs are perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. Call to action:
1. Slow down the speed as much as possible.
2. Don't shake your body at will and keep your balance.
3. Don't swing your body back and forth to complete the action.
The arm flexion and extension of parallel bars is a sport, and different movements require different exercise effects on the main pectoral muscles and triceps brachii.
1. Choice of grip distance: narrow grip stimulates triceps brachii and wide grip stimulates pectoral muscle.
2. Selection of upper body inclination angle (side view): The focus is on the upper body of triceps brachii and the back arch of the body.
Make the arm complete the action behind the body; Focus on chest muscles and lean forward.
3. What is the salary of upper arm and trunk? He is fat and Feng Wei? Party ≈ this salary? Road climbing coins are gray.
Zhang, arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them.
Chest muscles include: upper chest muscle, inner chest muscle and outer chest muscle.
Do 20 light warm-up groups first, and then
Upper chest muscle exercise: upper oblique barbell bench press
I have never been interested in flat bench press, because flat bench press will stimulate the toe of deltoid muscle too much. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth.
Inside the pectoral muscle: sitting posture equipment clamps the chest.
As a multi-joint compound action, this action can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group.
Lateral pectoral muscle: dumbbell bird
Flat plate and upward inclined dumbbell bird are the best exercises to develop the lateral side of pectoral muscles. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles. In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.
Abdominal waist is the focus of bodybuilding. The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.
First, sideways bending action: upright. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
Second, leg flexion: supine position. Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
Third, lift the legs and abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, sitting and bending: mainly to develop upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.
5. "Cycling" exercise: supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. For 20 years? 30 seconds.
Six, twisting the waist: hold the handle with one hand or pull a certain weight, twist the waist and turn around in various postures, and exercise the external oblique muscles and waist muscles.
Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.
How to build beautiful muscles?
First of all, two elements of forging beautiful muscles.
In order to make your muscle training mellow, firm, rigid and flexible, and keep it for a long time, you must understand the relationship between the two most basic elements of bodybuilding training: the arrangement of exercise and the recovery after training.
The amount of exercise refers to the stimulation of training on muscles, that is, the protein decomposition in muscle tissue is promoted through training. The function of recovery is to synthesize myofibrils and supplement a certain amount of protein, thus making muscle fibers stronger.
Muscle growth is accomplished through recovery period.
Muscle recovery and growth have a certain cycle, and training can only be arranged after the end of a cycle to achieve good results. If the muscles are not fully recovered and supplemented with nutrition between two trainings, the muscles will not grow, but will become stiff, which will affect further training. In other words, the real muscle growth takes place outside the gym, not inside.
Second, the recovery time
Some muscle tissues need 48-72 hours to recover under the conditions of adequate nutrition. Smaller muscles such as biceps brachii can recover within 48 hours, quadriceps femoris and back muscles can recover within 72 hours. Usually you can get a good recovery after practicing a muscle for 72 hours. It should also be understood that the recovery process runs through the whole body and all its systems, and is not limited to a certain muscle tissue. So training the next day is the best.
In addition, it should be pointed out that the longer the training time, the better the effect. The length of training time varies from person to person, and different ages, training purposes, physical fitness and nutritional status will have an impact.
In order to let the muscles have a full rest and absorb nutrients, it is sometimes necessary to stop training for a few days, especially if the endocrine system is out of balance due to overtraining. This is also the reason for training the next day. This is to give the whole nervous system enough time to recover in order to organize the next battle. And what you get is not only mental relaxation, but also physical comfort. The symptoms of overtraining are comprehensive reactions, mainly muscle fatigue, and worse, it will damage your other systems.
Third, the adjustment of training plan.
After you train for a period of time, the old training plan should be adjusted. Because muscles adapt to the stimulation intensity of the initial training plan, to further improve, it is necessary to increase the training intensity. But the recovery ability of the body does not increase with the increase of training intensity, strength and muscle.
For beginners, the arm circumference at the beginning is 33 cm, and you can lift 40 kg. After several years of practice, the arm circumference reaches 46 cm, which can be lifted 160 kg. It shows that the training volume and intensity have increased by 400%. However, the toughness did not reach this level, perhaps only increased by 50%. That is to say, when the arm circumference is 46 cm, the body suffers more fatigue than when the arm circumference is 33 cm. The stronger a bodybuilder is, the greater the fatigue caused by high-intensity training. This is why it takes longer to recover the arm circumference of 46 cm than that of 33 cm. If the latter can recover in two days, then the former needs 5-6 days to recover.
In order to make progress, you must increase the intensity of training, but the increase of intensity will bring more pressure to your recovery ability. So you must reduce the number of training groups while improving the training intensity. Of course, it depends on whether you increase muscle strength or muscle endurance.
Fourth, the diagnosis and treatment of overtraining
Not fully recovered after training, indicating overtraining. Typical symptoms are persistent fatigue, easy to get angry, poor sleep, bad stomach bittern, joint pain, headache, nausea and listlessness. Any symptom will reduce your enthusiasm for training and make you unable to do your best. Addiction to the gym is a precursor to this symptom. If you hit a wall during your recovery, the only treatment is to leave the gym completely until your training enthusiasm is rekindled. Of course, it's best not to touch this wall.
When you recover, you should analyze the training plan and re-plan the content of future training courses, either reducing the training density or reducing the training intensity. When you return to the gym to resume training, you must stick to the new training plan and completely abandon the old training plan.
Adequate sleep is essential for recovery. When sleeping, the balance of pH in the body will be quickly restored, the nervous system will be repaired, and growth hormone will be secreted.
A balanced diet is the best guarantee for the best training. If you separate diet from training/recovery, 56%-60% of your calories come from carbohydrates and 25%-30% from fat. The main compensation means to promote recovery is to eat foods containing vitamins B and C. Vitamin B helps to absorb protein and various amino acids, and vitamin C helps to improve the immune system and prevent colds, pharyngolaryngitis and various infections. The destruction of the immune system is also the result of overtraining.
If you don't fully recover, all your training will be in vain. You will lose your muscle circumference and strength and feel listless. You know, your progress depends not on training harder and spending more time than others, but on your muscle recovery.
Wish you success!
If you have any fitness questions, you can ask our coach to answer them.