Maybe everyone will envy the muscles of bodybuilders when they see them on TV, so that they want to have them. So how do bodybuilders practice their muscles? Let me introduce you.

1. How do bodybuilders exercise their muscles

1. 1, simple first

For beginners, the science of training is simple and basic compound training, such as barbell bench press, barbell squat, barbell hard pull and so on. Although these simple actions are boring, the effect is beyond doubt.

1.2, with clear objectives.

You'd better list your training plan in big paper and characters, and the training objectives should be written in the most eye-catching position in red pen.

1.3, persistence and gradual progress

Persistence and gradual progress are two important principles in making training plans. If you don't insist on training, your muscles can't get sustained and regular stimulation, which leads to slow growth; If the training intensity does not increase, the muscles will adapt to the given stimulus and grow slowly.

1.4, frequency

Frequency means practicing several times a week. The setting of frequency depends on your recovery ability after training, which in turn depends on your physical fitness, sleep quality and nutritional status.

2. Matters needing attention in bodybuilding

Time: We usually think that morning exercise is the best. Indeed, getting up early in the morning and doing some exercise will make people feel refreshed all day. But as far as the effect of exercise itself is concerned, morning is not the most suitable time, and the best exercise time in a day is 3 -5 pm. Of course, except for professional athletes, the prime time for most people to exercise is also the busiest time in their work and life, and they are unlikely to have time to do bodybuilding. Then you might as well choose to exercise around 8 pm, and the effect is good.

Frequency: Actually, bodybuilding doesn't need to be done every day.

Breathing: When doing bodybuilding, correct breathing is very important, which can get twice the result with half the effort. Specifically: inhale when you exert yourself, and inhale as deeply as possible; Exhale when you relax and exhaust as thoroughly as possible.

Auxiliary equipment: the function of home fitness equipment is limited, and muscles in several parts cannot be trained, so it is best to buy some auxiliary equipment, among which dumbbells are the most commonly used.

3. How to effectively practice the whole body muscles?

sit-up

Lie flat on the ground with your calves on the bench. Then shrink your shoulders and create an arc in your upper abdomen, as if to roll forward. Don't stretch your head forward when doing the action, just touch your legs, because this means that your back will leave the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles.

Leg lift

When doing this action, you should first pay attention to avoiding swinging, tightening your body and controlling the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it only stimulates your hips instead of your abdominal muscles.

Leg lift in sitting position

This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury.

See what bodybuilders eat.

1, eggs

Eggs are a rich source of protein. Almost all egg whites are protein, and yolk contains cholesterol, so try to eat as little as possible.

2. Lean beef

This is one of the best choices of strong food we recommend. Try to eat low-fat beef around the waist and remove the visible fat.

3, oatmeal

Oatmeal can provide carbohydrates, protein and soluble fiber. Protein powder, seasoning, fruit or egg white can be added.

4. macaroni

Noodles should be the main food in the training diet. Each bowl of noodles contains nearly 200 kilocalories of complex carbohydrates, plus lean beef and jam, which is nutritious and delicious and beneficial to health.

Step 5: raisins

This kind of dried fruit can provide you with a lot of carbohydrates and make you energetic.

6. Homemade Big Mac

This huge sandwich can not only satisfy your needs for complex carbohydrates, protein and vegetables, but also be delicious and satisfy your appetite.

7. Water

Water is the most important nutrition for athletes. You need about 3.4 liters of water every day to replenish the water lost in high-intensity training.

What are the benefits of fitness?

1, adjust psychological activities and cultivate good sentiments.

The essence of people's psychological activities is the brain's reflection of external objective things. The tense rhythm of modern life will make people feel a sense of urgency and depression, while the tense physical and mental work will make people feel tired.

2. Improve the function of nervous system and cultivate the quality of tenacious will.

The central nervous system consists of the brain and spinal cord, and the highest command organ of * * * is the cerebral cortex. On the one hand, it is responsible for managing and regulating the activities of various organ systems in the human body, maintaining the balance of the internal environment of the human body, on the other hand, maintaining the balance between the human body and the external environment.

3. Develop muscles and increase strength

A prominent role of bodybuilding is that it can effectively develop the whole body muscles and increase strength. Muscles, bones, joints and ligaments in the human body. * * * together form a motor organ, which enables the body to carry out all kinds of complex and delicate movements, and the driving force of all movements is those large and small muscles.

4, improve health, enhance physical fitness

Regular bodybuilding exercises can have a good influence on the functions of various internal organs such as cardiovascular system, respiratory system and digestive system.

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