Part I Introduction to Fitness

Chapter 1 Evolution and History 2

The beginning of bodybuilding competition 5

Bodybuilding competitions in the 1940s and 1950s.

Bodybuilding competitions in the 1960s

Bodybuilding Competition in 1970s 12

Weightlifting 17

Bodybuilding Competition in 1980s and 1990s 17

The rapid development of fitness 19

Arnold Fitness Weekend 20

Professionalization of fitness 2 1

Joe Wade 2 1

Evolution of modern training 23

The future of fitness 24

Women's fitness 25

Chapter II Basic Knowledge of Fitness 28

Progressive process 28

Weightlifting, resistance training and fitness 29

Aerobic exercise and muscle clarity 34

Athlete's health status 35

Weight training and health 4 1

Chapter III Training Experience 43

What you think is what you get.

Pump sensing 45

Training intensity 46

Muscle pain and muscle soreness 47

Obstacles and setbacks

Training partners 5 1

Arrange the training schedule 53

Women's fitness 55

The fourth chapter fitness places 57

Gym "Big Bang" 57

What to see in the gym?

Environment and atmosphere 58

How do ordinary bodybuilders choose the gym 60?

Training at home 6 1

The fifth chapter began to train 63

People who make rapid progress and people who make slow progress 65

Free Weight or Combined Instrument-Gravity 67

Shoes 68

Gloves 69

Wrist band 69

Belt 69

Elbow and knee pads 7 1

Neck training cap 7 1

Inverted shoe 72

Training log 72

Fitness and children 73

Starting at 74 nights

About bodybuilding competition 74

The second part of the training plan

Chapter I Basic Training Principles 82

Personal needs 82

Step by step 83

Repeat 84

Practice until you are exhausted

Exercise group 86

Range of action 87

Muscle contraction mass 87

Warm up 88

Strong training 89

A heavy day 9 1

Overtraining and recovery 92

Intergroup rest 93

Breathe 94

Stretching 94

Stretching exercise 96

Upright side bend 96 degrees

Stand and bend forward 96 degrees.

Hamstring muscle stretching exercise 97

Lunge leg press 98

Bend forward in a sitting position with your legs apart.

Inner thigh stretching exercise 100

Quadriceps stretching exercise 100

Hurdle extension 10 1

Spine torsion exercise 10 1

Hanging stretching exercise 102

Chapter 2 Understanding Your Body Shape 103

Know your number 105

Metabolism and muscle growth 108

Ectopic training 108

Embryo training 109

Intraembryonic training 109

Body composition test 1 10

Chapter III Basic Training Plan 1 12

Differentiated training 1 12

Basic muscle group 1 13

Organize your training 1 14

Rest and recovery 1 17

When to train 1 17

Training plan stage 1 1 18

Training Plan, Phase II 120

Chapter IV Advanced Training Principles 122

Increase training intensity 122

Strength skills 123

Principles of Strength Training 126

Learn to use advanced training principles 132.

Chapter 5 Training First-class Bodies: Advanced Training Plan 134

When to start advanced training 135

"High Group Number" and "Training 136"

Double differentiation training 137

Advanced training plan 139

Two-stage high-level plan 139

Training plan stage 1 140

Training Plan, Phase II 142

Reach the limit of 144

Training plan change 144

Weakness training 146

Weak training area 147

Chapter VI Training Plan 15 1

Shape the competition 15 1

Fear of getting smaller 153

Basic elements of competition training 154

Rely on your training partner 155

Training volume 155

Select the exercise action 156.

Differentiated training 156

Competition training plan 158

Personalized training plan 160

Muscle separation 160

Development and clarity: analyze your progress 16 1

Outdoor training 162

Chapter VII Spirit Above All 164

Big goals and small goals 166

Learn from failure 167

Muscle inhibition 167

Motivation maximization 168

Break through obstacles 169

How does fitness affect the spirit 170

The third part of the body parts exercises

Shoulder 177

Shoulder muscles 177

Observe the shoulder 178

Training deltoid muscle 182

Basic training plan 182

Advanced training plan 183

Competition training plan 183

Training trapezius muscle 184

Weakness training 185

Shoulder exercises 190

Barbell push 190

Neck back push 19 1

Lift the clock 192

Leverage recommendation 193

Instrument suggestion 194

Dumbbell push 195

Arnold recommended 196.

Standing side elevator 197

Stretcher single arm horizontal pull 198

Stretcher single arm side flat pull 199

Sitting stretcher single-arm lateral flat pull 200

Turn the dumbbell upside down and lift it horizontally by 20 1

Side lifting of instrument 20 1

Dumbbell Front Flat Lift 202

Sitting posture, leaning on the dumbbell side, lifting 203 horizontally.

Stand, lean over the dumbbell side, and lift 204 horizontally.

Bending tensioner side flat tension 205

Side lying and side lifting 206

Trapezius exercises 207

Upright rowing boat 207

A heavy upright rowing boat 208

Dumbbell shrug 209

Barbell shrugs 209

Chest 2 10

Chest muscle 2 10

Thoracic development is complete 2 1 1

Training box 2 14

Basic training plan and advanced training plan 2 15

Competition training plan 2 16

Weakness training 2 17

Strength training 222

Serratus anterior 222

Training serratus anterior 223

Chest exercises 224

Supine barbell press 224

Tilt the barbell pressure 226 upward

Meter button 227

Supine dumbbell press 228

Tilt the dumbbell press 228 downward

Tilt dumbbell push-up 229 upward

Dumbbell bird 230

Uphill dumbbell bird 23 1

Musical bird 23 1

Vertical puller clamp box 232

Forward-leaning tensioner clamp box 233

Supine tension clamp chest 233

The parallel bar bending arm bracket 234

Supine straight arm pull-ups 235

Instrument pull-up 235

Rope pull-down 236

Single arm puller pull-down 237

Narrow grip pull-ups up 237

Hanging abdominal saw 238

Hanging dumbbells and rowing 238

Back to 239

Back muscles 239

Come back from training 240

Function of Back Muscles 244

Designing a Back Training Plan 245

Weakness training 245

Stretching and shrinking 248