Large muscle groups refer to thighs, chest muscles and back, which are all involved in the body all the time, especially thighs, so you must exercise these parts more. The method is also very simple. I suggest you exercise every day when you have time. After a long time, you will know the benefits of exercise to these parts, especially for girls who wear high heels every day. In this case, it is very important to strengthen the exercise of thighs and waist.
1, supine barbell bench press for large muscle group training; Main exercise: chest muscles
2, supine dumbbell bench press for large muscle group training; Main exercise: chest muscles
3. Barbell rowing for large muscle group training; Main exercise: back muscles
4. Pull-ups in large muscle group training; Main exercise: back muscles
5, barbell squat for large muscle group training; Main exercise: thigh muscles
6, sitting posture equipment kicks for large muscle group training; Main exercise: thigh muscles
(1), doing more muscle group training is more conducive to the secretion of growth hormone and promoting faster and more effective muscle growth.
(2) Doing more muscle group training is beneficial to the coordinated development of the whole body muscles.
First, barbell bench press;
Action decomposition: Lie on your back on the training platform, and just touch the middle of the chest muscles after lying on the lever. Lying flat on the ground with your feet apart, holding a barbell, the distance between your arms is adjusted according to different individuals, which is generally slightly wider than your shoulders. Shoulders sink close to the bench, chest out and abdomen in. The elbow is slightly lower than the shoulder. Inhale and tighten the abdomen, while putting down the barbell to help stabilize the trunk and exert strength. When the lever is slowly lowered to a distance of 2 to 3 cm from the pectoral muscle, stop lowering and push it upward to the starting position. Be careful not to lock the elbow joint, bend it slightly! (Choose the weight that can complete 12- 15 times to make 2-3 groups, and rest between each group 1-2 minutes).
As mentioned above, I hope everyone can understand the exercise methods of large muscle groups. Every part needs exercise to ensure that the part will not show aging symptoms over time. Exercise is essential for muscle groups to stay young, so don't be lazy. Just take some time to get your body in a different state. Large muscle groups play a very important role in us.
Below you share a few fitness skills, so that you can make faster progress and build faster muscles than others!
1, focusing on the training of large muscle groups.
The major muscle groups of the body mainly include latissimus dorsi, gluteus, legs and pectoral muscles, while abdominal muscles, shoulders and calves belong to minor muscle groups. When you train large muscle groups, you can promote the development of small muscle groups and exercise more efficiently.
Usually, you can start training from some compound movements, such as squat, bench press, pull-ups, push-ups, rowing, sprinting, etc. These are all effective movements to exercise large muscle groups.
2. Pay attention to supplementing protein.
Many beginners have no concept of nutritional supplement, and think that fitness needs protein powder supplement. Without money, they can't develop large muscle size.
In fact, for beginners, protein powder supplement is not the key. We can get high protein from food to promote muscle repair and growth. Especially before and after training, the muscles can gradually develop and be full by supplementing protein with three meals.
You need to supplement 1.5-2g protein per kilogram of body weight every day. Boiled eggs and oat milk can be supplemented for breakfast, bananas can be supplemented before fitness training, and sliced bread can be added to boiled eggs after training, so that the protein conversion rate of multi-meal supplementation will be improved.
3. Control the range of calorie intake
Your diet during fitness training determines your physical development. People during fat reduction need to reduce their calorie intake reasonably. Generally speaking, it is enough for you to reduce 400 calories than usual. Don't overeat, otherwise the body will be malnourished, thus actively reducing the metabolic level, muscles will be lost, and it is easy to get fat.
During muscle gain, people need to increase their daily intake appropriately, about 200-300 calories, and don't increase their calorie intake too much, otherwise the fat will also increase while the muscle grows.
4. Reasonable rest is very important.
Do not think that exercising the same muscle group every day will accelerate muscle growth. Muscles don't grow in training, but are repaired in rest.
During fitness training, the target muscle group will be torn, the large muscle group needs to rest for 3 days, and the small muscle group needs to rest for 2 days before entering the next round of training. If you exercise regularly, your muscles will be in a state of constant injury and you can't rest. On the contrary, your muscle gain speed will be lower than others.
Therefore, you need to reasonably arrange the rotation needs of different muscle groups in your body, such as back training today and leg training tomorrow, so that each muscle group can get enough rest time and go further on the fitness road.
5. Choice of action and weight
Anyone who knows something about fitness and muscle building will know that the increase of muscle dimension is the most obvious when you choose 6- 12 exhausted weight.
Therefore, when we are familiar with the action standard, we can choose our own weight. For example, when you squat, you can carry 50kg, and you can complete 12 times. Then you can choose this weight, exercise 4 groups * 10 times, and rest time between groups is 60 seconds.
Each target muscle group can choose 4-5 movements for exercise, which has the best training effect.