What are the main muscle groups of 1?
Muscle group refers to a functional group composed of muscles in the same or adjacent parts, while large muscle group includes chest muscle group, back muscle group and leg muscle group.
Pectoral muscle group The most obvious and important muscle group in human upper chest is pectoralis major, pectoralis minor and serratus anterior.
Back muscle group Back muscle group is the general name of back skeletal muscle, including superficial trapezius muscle, latissimus dorsi muscle and deep sacrospinous muscle.
Leg muscle group Leg muscle group mainly refers to the whole thigh muscle group, including quadriceps femoris and hind leg muscle group. And we can also call this leg muscle group the most important muscle group in the lower body of the human body; Therefore, all activities such as running, walking, squatting and standing need to use the muscles of the legs.
How to practice 2 major muscle groups
Because the big muscle group contains several muscle groups, you should exercise separately. Here are some classic exercises for different muscle groups.
Chest muscle group push-ups
Wide push-ups: when doing push-ups, the distance between your hands should be as wide as possible, and your hands should be 90 degrees inward, which is about the width between your elbows. This exercise can increase the width of the chest muscles.
Inclined push-ups: put your feet high, make your head lower than your feet and do push-ups, and your hands are 90 degrees inward, which can effectively strengthen the upper muscles of your chest muscles. The distance between your hands is still wide.
Flat dumbbell bench press
1, flat dumbbell bench press can exercise to the middle of pectoralis major. Lie on your back on the flat plate, with your feet flat on the ground, with the distance between your feet slightly narrower than your shoulders, chest out, your back slightly arched, and your hips always close to the flat plate.
2, push-ups, two elbows adduction, elbows clamped at the same time. The dumbbell moves upward and leans forward slightly, showing a parabolic trajectory. When the arms are straight, the center of gravity of the dumbbell is close to the support point of the shoulder joint.
Chest clamp
1, the badge can be exercised to the inner edge of the pectoral muscle. During exercise, people stand in the center of the badge, adjust the length of the cable, and hold a horseshoe stool to make the badge.
2. lean forward slightly. Pay attention to the control action when driving. Try to squeeze the pectoral muscle when closing, and then perform peak contraction after a short pause.
Back muscle group pull-down
1. Hold the handles at both ends of the bar with both hands, palms outward, hands wider than shoulders, and thumbs up.
2, the lower body sit steady, feet step on the ground smoothly, and the upper body leans back slightly, forming an arch.
3. Inhale, and pull down the crossbar vertically from the upper position to the chest sternum position.
4. Pause for 2-3 seconds and use equal strength on both arms to avoid convulsions or uncontrolled relaxation and reduction.
5, exhale, slowly restore along the original road, repeat, pay attention to the upper body not to swing greatly, the handle is vertically moving up and down.
pull-up
1, palms inward, hands holding the horizontal bar shoulder width, knees slightly bent when hanging, eyes looking straight ahead.
2. Pull up your body smoothly until your chin is as high as the bar.
3. Then slowly lower your body to the initial position and complete the whole movement with your arms straight.
Leg muscle group barbell squat
1, hold your head up, stand back. After the scapula contracts, put the bar on the raised trapezius and deltoid muscles, which can be padded with cushions such as sponges and towels; Raise both hands to hold the bar for stability; The distance between feet is generally the same as the shoulder width.
2. After getting ready for posture, slowly bend your knees and take a deep breath to control your squat. When squatting, the knee joint is in the same direction as the toe, and the thigh is parallel to the ground or slightly lower than the knee.
3. Keep the squat for a minimum of 1-2 seconds, and then squat. There is an obvious time effect after muscle stretching. The longer the time, the more the muscle strength decreases. Pause for 2 seconds and get down.
Straight leg hard pull
1, feet open, slightly narrower than shoulders; Bend forward, don't bend your knees. Use a positive grip with both hands, the grip distance is shoulder width, and it is hung in front of the body. You can also hold a pair of dumbbells in both hands, and don't bow your head.
2. Bend the knees straight forward until the upper body is parallel to the ground, then the muscles of the lower back contract hard, the spine stands forward, and the barbell is pulled up to the starting position. When lifting the bell and reducing the bell, the waist should be tightened, excluding the chest, bow and waist.
Recovery time of three major muscle groups
48-72 hours.
Fitness is actually composed of two parts: training and recovery. Training can destroy muscle fibers, and then repair the damaged muscle fibers through their own immune function to achieve excessive recovery, thus achieving muscle growth. However, it usually takes 48-72 hours for large muscle groups to recover after exercise. The specific recovery time varies from person to person, depending on the previous exercise level.
Note that continuous exercise without complete muscle recovery may lead to muscle stop growing or muscle reduction due to insufficient recovery, thus affecting the fitness progress.
How long do the four muscle groups practice?
2-3 months.
How long the large muscle group trains varies from person to person and from training plan to training plan. If you are in good health, exercise with appropriate intensity at ordinary times and persist for a long time, you will generally see the effect in 2-3 months.
Which of the five major muscle groups and the small muscle group should be practiced first?
Large muscle group.
Generally, in a fitness plan, you start with big muscle groups such as chest, back and legs, and the reasons why you start with big muscle groups are:
1, the training time varies from person to person, mostly between 1-2 hours. Because fatigue usually begins to accumulate in the second half of training, the effect is relatively low, so we should give priority to training large muscle groups with high return on investment when we still have enough physical strength.
2. Whether it is the action in daily life or fitness, its strength must come from the big muscles in the core of the body and then be transmitted to the ends of the limbs. So from the perspective of power transmission, the most important muscle is the large muscle group near the center of the body.
3. As far as the basic items of muscle strength training are concerned, exercises such as bench press or squat lift are types that act on multiple muscles at the same time, which are different from those that focus on local muscles such as arm bending. Many large muscle group training actions will drive the training of a specific other muscle group, so it is more reasonable to practice large muscle group first.