Lie on the bench in the starting position and put the barbell above the nipple. During the movement, lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall. Breathing method Inhale when lifting and exhale when falling. Pay attention to the main points. Don't push too hard. Use it lightly for the first few times, and then gradually increase it to avoid neck sprain. Don't let your neck turn. During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position. Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position. -Inhale when descending slowly, and exhale when descending to the original position. -Keep your arms straight up and perpendicular to the ground, and put your feet flat on the ground. During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position. Breathing method: Inhale when your arms are apart, and exhale when you return. Be careful not to hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major. -Put your feet flat on the ground or bench. During the movement, keep your arms flat, which will pull the dumbbell or barbell up and back and lower it to the lowest possible position. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side. Breathing method: inhale when pulling up and backward, and exhale when pulling up and forward. Pay attention to the main points. When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body. The chest is the most prominent part of the body contour. For men, a well-defined and strong chest is a display of fortitude, strength and self-confidence, which can fully reflect the masculine beauty of men; For women, the perfect chest curve can fully show women's feminine beauty. People who like bodybuilding can improve the muscles and lines of the chest without any professional skills. For example, everyone knows push-ups, and many people can do sit-ups by imitating them. But if we really want to do these movements correctly and develop a well-defined chest deeply and effectively, we must do it according to our designed plan. First, the barbell lying position recommendation must not ignore this exercise. In order to make it play its role to the maximum, it is necessary to carry out serious analysis and research from the following aspects. Preparation posture: Lie on your back on a flat plate with your feet flat on the ground, with the distance between your feet slightly narrower than your shoulders. Hold your chest out, arch your back slightly, and keep your hips in contact with the flat. You'd better have a companion to help you pick up the barbell and control it. Proper wide grip distance is an important link to stimulate the chest muscles to the greatest extent. Narrow grip will use more deltoid toes and triceps brachii. Too wide grip strength will shorten the range of motion and may lead to excessive pressure on the wrist and rotator cuff. Exercise: Take/kloc-0 deep breaths each time to prepare your body. The barbell leaves the frame, forcibly contracts the pectoral muscles at the apex, and accurately pulls the barbell to the sternum with the latissimus dorsi. Keep your chest upright and imagine that your chest meets the barbell half-way. When the barbell bottoms out, the chest muscles should feel fully stretched. The contraction and extension of the pectoral muscles are like squeezing the rubber band intermittently when using a barbell. Control breathing when the barbell descends. When the lever touches the chest, make a short stay, stay nervous, don't relax, and be ready to push the barbell. When the barbell leaves the chest, push the barbell upward in the direction of your feet like a downward oblique push. This technique can avoid pulling the chest muscles and shoulder muscles. Imagine pushing the barbell away from yourself. The correct action is that there will be pressure on the upper back. When you are close to exhaustion, you will find the barbell moving slowly and steadily. Number of groups: Try to do 3-4 groups with appropriate weight. 1 group does not need perfect shape, try to do 15 times. The last two groups tried at least 10 times, and finally 1 group tried to be exhausted. Adopt the rhythm of "3-0-2": put down the barbell for 3 seconds, don't stay at the lowest point (0 seconds), and lift the weight for 2 seconds. The rest between groups is 1 ~ 2 minutes. Tip: 1. Don't just push the barbell with your arms. Imagine pushing your body and barbell off the ground with the strength of your whole chest muscles. 2. Make sure your hips are on a flat surface. Don't lift your hips during practice, otherwise it will cause injury and reduce the exercise of chest muscles. 3. Push the barbell up and grab the barbell instantly, contract the gluteal muscles, abdominal muscles and respiratory muscles, and imagine that energy is transferred from the abdomen to the grasping hands. Tip: When using a heavy barbell, it is not advisable to bounce off the chest. It is not only easy to damage the sternum and pectoral muscles, but also reduce the stimulation to the pectoral muscles and inhibit muscle growth. Second, dumbbell bird This is an ideal exercise to build a perfect chest muscle. It can not only fully stimulate the chest muscles, but also stretch the connected muscle tissues. Can make the human body feel strong stretching and contracting movements. Correctly following the following exercises will build stronger and more stylish chest muscles. Preparation posture: supine, hips and shoulders on the stool, feet flat on the ground. Hold the dumbbell close to your chest, palms facing each other, and then lift the dumbbell upward, with your arms basically straight. Exercise: Bend your elbow slightly and slowly lower the dumbbell to both sides. At the lowest point, the upper arm is basically at the same level as the bench, and the elbow is bent about 90 degrees to fully stretch the chest muscles. Put the dumbbell down slowly and inhale at the same time. Don't rush for success. Raise the lower edge of the rib to stretch the pectoral muscles as much as possible, pause when reaching the bottom, and then slowly drive the dumbbell to do the "flying bird" action backwards and upwards, and return to the starting position. Number of groups: make three groups with relatively light weight, each group 10 ~ 15 times, and stick to the rhythm of "3-0-2" seconds. Tip: Don't put dumbbells near your shoulders, because they are not "pushing". Imagine "hugging" a person while lifting the dumbbell backwards and upwards, and don't push him away from beginning to end. Tip: Don't try to use too much weight to avoid pulling your shoulder. Proper weight can keep your movements standardized. 3. Inclined plates with different inclinations can be used for dumbbell upper inclined bench press. For example, when the tilt angle is very large at first, gradually reduce the angle until it is parallel to the ground, use the same weight, and the interval is very short, which is conducive to reducing muscle fatigue. Preparation posture: lie on your back on the inclined plate, put dumbbells directly above your shoulders with your hands, put your feet flat on the ground, keep your back straight and lean against the inclined plate, tighten your abdominal muscles and straighten your neck. Exercise: Follow a triangular trajectory when lifting, and the dumbbells should meet at the midline of the body above the chest and shoulders. The movements should be smooth and smooth, paying special attention to the squeezing of the pectoral muscles, and the movements should be slow when recovering. Number of groups: Use dumbbells with proper weight, and do 3 ~ 4 groups, each group 10 times. The action rhythm is "3-0-2" seconds. Try not to pause (only at the top or bottom if you need to pause a little). Tip: 1. When pushing the dumbbell upward, try to make the dumbbell "float" gently, as if it were not dominated by consciousness. In this way, the chest muscles must start working immediately to prevent dumbbells from falling. How to build beautiful abdominal muscles! Sit-ups are certainly abdominal muscle training's first choice. But what is the most effective method? If you are fat, I mean if you have a thick belly fat layer. You must adopt aerobic training. Jogging first. 10 minutes. Lie down and do sit-ups. Then get up immediately and make a sprint. Hold on for more than 30 seconds. Then immediately lie down and do sit-ups. Get up and jog for another 3 minutes. Lie down again. Then get up and sprint. This practice is super tiring. Few people can persist for a month in a row. But those who insist. Great ABS! If you are thin. That's easy. My solution is to forget the methods and groups of abdominal muscles mentioned in bodybuilding books. Do it every day. I feel my abdominal muscles burning every day until my forehead sweats. The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm. Stick to it for half a month, and your abdominal muscles will be unique. On the new practice of sit-ups. The traditional way to do hair is to press your feet under someone's ass, bend your legs, put your head in your hands and touch your knees with your elbows. In fact, this method can only practice abdominal muscle feeding in that position. What about the stomach? Practice the lower abdomen, lie flat, and put your hands on your sides. Leg lifts. Don't lift it to 90 degrees. Just hold it above 45 degrees. Do it repeatedly. My stomach is gone. Besides, I don't do sit-ups completely. Make into segments. Example: 1, head off the ground, away from the ground. Stop halfway up. 2. The body is completely off the ground. Elbows touch knees. 3, the body fell, but did not touch the ground. Stop in action. 4, the body is completely paralyzed. Prepare for the next move. The above four steps are once. A group of eight times (more is not enough. Tired! )。 The effect is super hard. How to practice bodybuilding abdominal muscles The abdomen is in the center of the body, which is particularly eye-catching. 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, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row. Second, leg flexion exercise supine position. Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times. Third, lifting the legs and abdomen is mainly to exercise 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, bend your knees and continue to do the same action. Repeat 8 times. Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface. Five, "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. It lasts for 20~30 seconds. Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises 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 quickly develop sexy abdominal muscles is becoming more and more popular, but must we practice abdominal muscles in the gym? The answer is: no, of course, a professional gym can develop perfect abdominal muscles, but you can also develop beautiful abdominal muscles without a gym. This time, we will introduce some movements to you so that you can train your abdominal muscles at home. In addition, we also divide the action into three stages: the primary stage, the intermediate stage and the advanced stage. Let you have different choices. Before the introduction, the coach reminded you of some important things and concepts: 1 Be sure to spend a few minutes warming up before exercise. 2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush. People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat. People with a lot of body fat should try not to eat after 9 pm. 5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness. 6. Exhale forcefully during exercise, and inhale conversely. 7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable. 8. Another point is very important: perseverance+endurance+perseverance. Are you ready? Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles. Initial stage 1. Stress on the lower abdomen against sit-ups: the low-risk body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent together at about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point. Repeat times 15-20 times. 2. The side-belly broom is twisted and the side-belly rotates, and the back is stressed: the low-risk feet are shoulder-width apart, the knees are slightly bent, and the hands are open on the long stick. When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side. Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating. 3. Upper abdominal sit-ups: Knee touching and knees rolling. Stress on the lower back of the body: low-risk upper body lies flat, knees are bent about 60-90 degrees, and hands are placed on knees. When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times. 4. Combined action Elbow to the lower back of the upper abdomen and lower abdomen of the knee: medium risk, the upper body is flat, hands are placed next to the ears, and the feet are bent above 90 degrees from the ground. The bigger the angle, the more difficult it is. During exercise, the abdomen forcibly drives the body and feet inward, so that the elbows are as close as possible to the knees and slowly return to the starting point, with no feet and no shoulders touching the ground. The repetition frequency is 12- 15. B intermediate stage 5. Lower abdomen lifts legs, and straight legs lift lower back. Force: the high-risk person lies flat on the ground, his hands are placed under the sides of his hips, and his feet are together and straight. When exercising, the lower abdomen lifts the feet hard, and the knees are slightly bent and cannot be completely straightened. At this time, your body is about 90- 100 degrees. Put it down slowly when you go back. You can't touch the ground with your heels. The number of repetitions is 12. 6. Force on the back waist of the sideways folding knife: the low-risk body lies flat in a straight line to the left, the left palm is placed on the right abdomen, the left leg is bent about 90 degrees, the right hand is placed next to the ear, and the right foot is straight. When exercising, use the lateral abdomen to drive the upper body and right foot to move inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12. Note: Don't just turn your head. Keep your upper body and shoulders off the ground as much as possible. 7. Upper abdominal sit-ups, knees and belly rolls "Bend your knees" Stress on the lower back: low-risk upper body lies flat, knees are about 60-90 degrees, and your hands are placed next to your ears. When exercising, use the strength of the upper abdomen to drive the upper body, so that the elbow is as close as possible to the thigh and knee, and then slowly backward without touching the ground. The repetition frequency is 12- 15. 8. Combined action The pressure of the upper abdomen, lower abdomen and side abdomen bicycle on the back waist of the bicycle in the air: medium risk, the upper body is lying flat, hands are placed by the ears, and the feet are bent at about 90 degrees from the ground. When exercising, use the strength of the whole abdomen to drive. Rotating the upper body and the lower body is like riding a bicycle. Use your right elbow as close as possible to your left knee, straighten your right foot as much as possible, and then change sides. The left elbow is as close to the right knee as possible. The number of repetitions is 12. Note: Don't move too fast. C advanced 9. The pressure of hip lifting in the lower abdomen on the hip and lower back: In the middle risk, the body lies flat on the ground and hands are flat on the sides of the body to stabilize the body. Put your feet together and lift them at an angle of about 90 degrees with your body. During exercise, the lower abdomen forcibly drives the buttocks to lift, so that the buttocks leave the ground, so that the center of gravity falls on the shoulders, and then slowly returns to the starting point, and the buttocks do not touch the ground. The repetition frequency is 10- 12. 10. Side leg lift: Leg side leg side leg lift back strength: low risk This action is to bend and extend from the upper belly side, the upper body posture remains unchanged, and the lower body legs are straight. When exercising, both feet and upper body are lifted inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12. Note: Don't just turn your head. Keep your upper body and shoulders as far away from the ground as possible. 1 1. The upper abdomen, toes, and lower back are forced to touch the feet: medium risk, the upper body is flat, and the hands are straight at about 90 degrees to the body; Put your feet together and lift them about 90 degrees away from your body. During exercise, the upper abdomen drives the body hard to make the fingers as close as possible to the toes, and then slowly come back without touching the shoulders. The number of repetitions is 12. 12. Upper abdomen and lower abdomen Jackknife (V-ups) Stress on the lower back: the high-risk person lies flat with his hands and feet straight. When exercising, both hands and feet move to the middle at the same time, and then slowly put them down without touching the ground. The number of repetitions is 12. (1) Practice abdominal exploration: 1. Lie on your back. It is an effective method to strengthen the training of rectus abdominis on the basis of sit-ups. When doing sit-ups, the upper body rises from supine to an angle of 45 degrees with the ground, which is not the most burdensome stage for rectus abdominis. Because this is the primary stage, there are sternocleidomastoid muscle, pectoralis major muscle, intercostal muscle, psoas minor muscle, psoas major muscle and iliac muscle working together. Above 45 degrees, because the "resistance arm" from the upper body center of gravity to the hip fulcrum is shortened continuously, the "crane function" burden of abdominal muscles is getting smaller and smaller, so the rectus abdominis is not the heaviest, which is the best opportunity to play its "resistance growth function". Therefore, it is an effective way to increase the amount of abdominal muscle stimulation by prolonging the duration of 45-degree angle. This is also one of the reasons for doing deep exercise of rectus abdominis in semi-recumbent sitting position. The second reason is that when the body is at an angle of 45 degrees, the rectus abdominis is in a state of great resistance and slow contraction, with more static components and the strongest muscle tension response, which is a good opportunity for static training of rectus abdominis. Method of lying on your back: Lie on your back on the floor or bench, hold your head with your hands, and hook the strap on the bench head with your feet. Then, hold your head high and lengthen the "gravity arm" of your upper body. Then, the rectus abdominis exerts force and the upper body rises steadily. When it makes a 45-degree angle with the ground, keep your posture still and do static exercises. Breathing is flat chest breathing, you can't hold your breath. Stop for about 30 seconds in a group, then lie on your back or get up and take an active rest. When resting, you can take a deep breath and massage yourself in your abdomen. Take a break for about a minute and practice 4-8 groups. After practicing to a certain extent, you can extend the static stop time. With the continuous improvement of semi-recumbent sitting ability, you can hold your head with both hands and lift dumbbells or barbells to increase the load of rectus abdominis and promote its faster growth. In addition, some extension actions can be combined. Deepen training. Second, sit on your side. It is the extension and development of sit-ups. In addition to exercising the outer edge of rectus abdominis, it is mainly to exercise the internal oblique muscle, external oblique muscle, transverse abdominal muscle and intercostal muscle on the upper side of the body, so that the waist and abdomen muscles become strong and lean. Practice method of sitting half sideways: lying sideways on the bench, hooking the horizontal belt of the bench head with both feet in tandem, holding the head with both hands, and deliberately lifting the upper body sideways with the muscles on the upper side of the body. When the angle with the stool surface reaches 45 degrees, keep still and insist on doing static movement. Stop for 20-30 seconds, lie down and rest, take a deep breath and massage yourself to relax. Intermittent for about a minute, after practicing for a period of time, with the continuous improvement of physical strength and adaptability, you can gradually increase the difficulty of movement and negative weight to enhance the exercise effect. There are many ways to increase the difficulty of movement, such as straightening the waist, holding your head up and chest out, lengthening the resistance arm of the upper body, so that the muscles on the upper side of the body can bear heavier torque and more muscle fibers can be put into more intense work. You can also hold your head with your hands behind you and lift dumbbells or discus blocks to strengthen your training. Pay attention to alternate movements on both sides during exercise, so that the muscles of the waist and abdomen can develop in a balanced way. Semi-lateral sitting requirements: 1, the shoulders, hips and ankles should be on a side plane and should not bend forward; 2。 Breathing with chest, holding your breath is not desirable; 3. Intermittent massage relaxes muscles in time to avoid spasm of main muscles. If you have spasms, you should immediately lie on your back to the opposite side to do relaxed bending and stretching, with massage and deep inhalation and slow exhalation, and recuperate for a period of time to eliminate them; 4. When static stop, you can slightly twist or vibrate your shoulders to enhance the exercise effect. Third, half leg lifts. On the bench lying on your back, put a soft object behind your waist. One end of the apron is covered with your feet, and the other end is covered with the front end of a bamboo pole, which passes under the stool surface. Hold the back end of the bamboo pole under the stool with one hand, and hold the stool surface on the side of the body with the other hand to keep the balance of the body. Then, raise your legs straight, and when you raise them to an angle of 45 degrees with the stool surface, stand still and do static exercise. At this point, the hand holding the bamboo pole is pulled upward, the rubber ring is lengthened, the resistance of world famous legs is increased, the abdominal muscles are fully stimulated, and the quadriceps femoris is well exercised. This kind of exercise can effectively increase the strength of negative tea, because putting a soft pillow at the back of the waist moves the fulcrum of leg lifting from the hip to the back of the waist, which increases the "large torque load" on the upper end of rectus abdominis and makes its upper end develop faster; At the same time, the "lever resistance" formed by the bamboo pole and the rubber ring under the stool can increase the load on the lower end of rectus abdominis and stimulate its lower end to develop faster. This exercise consumes a lot of energy and should be arranged at the end of the training course. In this exercise, take a 20-30 second pause as a sister, and the interval between groups is 1 minute. Group 4-8, the yin force of pulling bamboo poles can be mastered by yourself, depending on the "fire image" in training and the muscle reaction after training. Fourth, sit at right angles. Lie on your back and grow a stool on the floor. Hold the floor with your hands akimbo or grab the stool surface to keep your body balanced. Then, slowly tuck in your abdomen and lift your legs, and the upper body and legs will rise synchronously until they form a 45-degree angle with the ground, and then stand still for static exercise. Companions can practice their shoulders and calves with their arms. On the one hand, it helps to maintain the balance of the body, on the other hand, it exerts force to break the pressure, which relatively resists the strength of the exerciser, so that the abdominal muscles of the exerciser are in a state of high tension, and the interval between groups is 1 minute, and the exercises are 4-8 groups. This is an exercise to increase the difficulty of "two points" and can effectively develop the middle part of rectus abdominis. If you do the maximum intensity exercise, abdominal muscle spasm may occur in the middle. The solution is to inhale deeply in time, then exhale slowly, and do abdominal massage to relax. To practice abdominal muscles well, we should not only understand the structural characteristics of abdominal muscles, but also try our best to find ways to lose weight through exercise, and also have the determination and patience to exercise hard. In addition, it is also an important way to carry out comprehensive training by adopting the following actions: bending the back into a bridge shape and bending forward when the load is heavy; Lie on your back and lift your legs, sit on your hips and roll up high; Hanging on the high horizontal bar as a load-bearing leg; Hang your knees on the rings and do a load-bearing high roll upside down; Wait, practice should be mainly slow and quiet. Static exercises are supplemented by dynamic exercises, and difficult movements are supplemented by varied movements. This is probably the secret of "amazing abdominal muscles". (2) Waist muscle training methods: First, the initial posture of straight leg hard pull: feet open, shoulder width or slightly narrow, straight leg body bent forward, hands holding the barbell bar on the ground, the grip distance is slightly wider than the shoulder. Short-distance action: Hold the barbell with both hands, pull up its straight arm with force at the waist and back until the upper body is completely straight, then slowly return along the original road and repeat. Action: This action can greatly stimulate most muscles, tendons, bones and joints of the whole body, especially the back muscles, biceps femoris and gluteus maximus. Action points: straight legs are required without bending legs, straight waist and no bow. Due to the heavy weight of hard pulling, it is forbidden to jerk at the beginning to prevent injury to the waist. Second, the initial posture of the goat station: prone on the goat station or jumping box, the upper body naturally droops, the feet are fixed on the bracket or pressed by others, and the hands are placed on the head. Action process: contract the back muscles, make the upper body arch up and down, stop for a minute at the apex, and then slowly return along the original road, repeat. Function: It mainly exercises the long back muscles and short back muscles, and also has a good stimulating effect on gluteus maximus and posterior thigh muscles. Action points: the action speed should be even, and you can't go up and down suddenly. When you bend over, you should tighten the muscles in your back as much as possible. When you have strength, put your head in your hand. When you have no strength, you can put your hands behind your waist.