Abdominal waist is the focus of bodybuilding. The abdomen is in the center of the body, which is particularly obvious. 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, sideways bending action: upright. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
Second, leg flexion: supine position. Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
Third, lift the legs and abdomen: mainly to develop 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 is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, sitting and bending: mainly to develop upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.
5. "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. For 20 years? 30 seconds.
Six, twisting the waist: hold the handle with one hand or pull a certain weight, twist the waist and turn around 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.
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Lumbar muscle:
One-arm dumbbell rowing
This is a necessary basic exercise in back muscle training. Can isolate and exercise the muscles on both sides of the back, especially the upper back muscles, so that the back is thick and the lines are clear.
Preparation posture: press the left knee and left hand on the bench, the upper body is parallel to the ground, the right hand holds the dumbbell, and the right arm is straight. Look up ahead and arch your back slightly.
Exercise: Pull up the dumbbell and bend your elbow until your wrist is just below your waist and your palms are inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms, recover and tighten your back. When you straighten your arm, turn your right hand inward with your thumb to fully extend your latissimus dorsi.
Number of groups: 5 groups for left arm and 5 groups for right arm, 5 times for each group. Try to use a bigger weight for dumbbells, but don't force it. You may have to cheat the last 1 ~ 2 times, but you can't use more.
Tip: When practicing with the bell in your right hand, try to look at your left hand from your left shoulder (the opposite is true when practicing with your left hand). This can prevent the body from twisting and twitching when the dumbbell is pulled up and down, so that the latissimus dorsi can be stimulated more, and at the same time, you can correctly evaluate the effect of exercise.
Second, pull down the chest.
Wide grip pull-down (mainly for latissimus dorsi) can shape a wide back, which is really suitable for many people. But for the whole back, it is a better idea to use diversified and balanced exercises. So try to use a narrow grip, and you will notice the difference between a wide grip and a narrow grip in the range of motion. In addition, this exercise has a good strengthening effect on the inner muscles of the upper back.
Preparation posture: sitting posture, feet on the ground, adjust the rubber roller to press the knee to keep the knee stable. Hold the lever inward with the palm of your hand, and the distance between your hands is shoulder width.
Exercise: Pull down the bar from the extended position to the chest, tighten the back muscles and keep the elbows close to the body. Bend slightly, hold your chest out, raise your chin, and keep your abdomen and lower back tense.
When the bar is pulled down to the top of the chest, the shoulder blades on both sides gather and clamp, squeezing the latissimus dorsi. Use the tension of the back muscles to control the lever to keep pulling down for about 2 seconds, then the lever will recover in a controlled way, and then stop for about 2 seconds when the arm is straightened at the highest point. Every time you exercise, you should feel the full extension of your arms and the stretching of latissimus dorsi.
Number of groups: use the weight that you can do three groups, 8 ~ 10 times/group, and pay special attention to the action specification. Stretching is very important, it helps to increase the inner muscle group of the upper back and the muscle mass of the middle back.
Tip: Try to avoid using only two arms when pulling down, and pay full attention to the contraction and extension of back muscles.
Third, row with a single-arm paddle.
It can teach you to fully contract and stretch the latissimus dorsi, and you will feel the strength of the latissimus dorsi strongly, and at the same time, it can improve the efficacy of the nervous system to dominate the latissimus dorsi.
Preparation posture: use a high-pulley stretcher, grab the handle with the right palm inward, kneel on the right knee, and bend the left leg for support.
Exercise: Pull the handle to your chest and keep your elbows away from your body. When pulling down, the right hand turns in the direction of the body. In the fully contracted position, use the tension of latissimus dorsi to control the handle for 2 seconds, and then slowly restore the handle.
Number of groups: do 3 groups of left arm and right arm, 10 ~ 12 times/group, and kneel on the left knee when pulling with the left hand.
Tip: When paddling with one arm, it is best to turn your head to the opposite shoulder.
Fourth, stand upright and lift horizontally.
Deltoid muscle is the main muscle group of shoulder. Most practitioners think that prone and side lifts are simple shoulder exercises. In fact, the part behind the deltoid muscle is larger than the shoulder. Therefore, it is very important to have a strong and developed deltoid back when shaping the back. Experience tells us that the best time to strengthen the posterior bundle of deltoid muscle is after the back muscle training, because the strong latissimus dorsi may "take over" the work that the posterior bundle of deltoid muscle should do before the back "eats".
Preparation posture: Hold a dumbbell in each hand, open your feet shoulder-width from left to right, bend your knees slightly, and bend your body forward so that your torso is basically parallel to the ground, your arms naturally droop and your palms are opposite.
Exercise: contract the posterior bundle of deltoid muscle and lift dumbbell, keep elbow slightly flexed, and avoid lifting trunk when lifting dumbbell. When the upper arm is raised to shoulder level, pause for about 2 seconds, and then lower the dumbbell to recover.
Number of groups: make 3 groups, 10 times/group.
Tip: Make sure that the dumbbell is on the same vertical plane as the shoulder when lifting, and don't let the dumbbell retreat to the waist. This can isolate the posterior bundle of deltoid muscle and make lifting more difficult. If you are trying this exercise for the first time, don't pay too much attention to the standardization of movements and the contractility of muscles.
Leg exercise
1. Leg stretch
This exercise can develop muscles above the knee and strengthen the muscle tissue that supports the knee. If you are in the gym, you can practice this action with leg stretching equipment; If you are at home, you can do this exercise by sitting in a chair or bed with your hands clenched and a dumbbell or pillow between your ankles. This action only needs to sit, bend your knees, and then straighten your knees. You will feel the thigh muscles contract. After straightening, slowly count twice (stop for two seconds), and then take four seconds to reduce the weight. That is to say, the upward leg stretching speed is relatively faster than the downward speed. You can practice two groups when you are a beginner, three or four groups after you get used to it, and you can repeat it with 12-20. Leg stretching is the beginning of every leg exercise.
squat
Squat lift can develop thigh muscles and build legs, which is the best leg exercise. You can squat 100 times as soon as you get up every morning. This action requires putting dumbbells on your shoulders or pillows on the back of your neck. Then squat to be parallel to the ground (thighs are parallel to the ground), not squat. If you squat too low, it is easy to tighten your knees. When you do this action for the first time, you can practice 2 groups, each group.
3. Horse squat
This exercise is similar to squat, but it can better isolate the anterior thigh muscle. Squat lifts usually involve more hip movements. If you go to the gym, you can practice this action with horse squat equipment; For example, at home, grab the doorknob (or fixture) in front of you with both hands and do horse squat. The action is basically the same as squatting, but you can exercise the muscles of different parts of the thigh by changing the position of your feet. If you stand near your knees and ankles, pay attention to exercise the muscles around your thighs; If your knees and ankles open outward, exercise the muscles on the inner thigh. When squatting, bend down slowly; When you stand up, try to tighten your hips and hips and control them carefully. Slow down for best results. At the beginning of training, you can practice 2 groups, each group repeats 15 times, and after adaptation, you can do 4 groups, each group repeats 15-20 times.
Squat in lunge
You may feel awkward at first, but you should practice more. To do this, stand with your left foot fixed and take a big step forward with your right foot in a striding posture. Then restore and repeat this action 15-20 times. Swap your left and right feet and do the same lunges and squats for the same number of times. You can also take a big step to the left and right instead of going forward. This action can exercise the soft inner thigh muscles. However, this movement can only be practiced after the body is balanced. Otherwise, you may lose your balance and fall. Are you dissatisfied with your leg shape? Be quick:
When you are free, you should repeatedly stand on tiptoe and then put it down, so that you can exercise the muscles of the soles of your feet and tighten the lines of your calves. It is best to practice until the calf muscles are a little sore every time. Bend your knees and do it on the stairs (half feet on the ground) for better results.
When sitting and watching TV, your feet should move up and down. Please pay attention to the alternating movements of your feet, and the average speed is not less than 120 times per minute. After the end, if you feel tense calf muscles, you can use hot compress, tapping or kneading to restore relaxation.
If the home is a wooden floor, try not to wear slippers and walk barefoot as much as possible, which can stimulate the acupuncture points on the soles of your feet and be beneficial to your health. How to reshape the leg lines, and introduce your familiar action of stepping on a bicycle backwards.
This movement is the most common leg movement. First, lie flat on the ground, then lift your feet and stretch as far as possible to your head. Place your body at your sides, bend your elbows, hold your waist and feet with your palms, and make a bicycle-like posture.
The effect of this action is to modify the lines of the thighs. If you do it for a long time, it will have a fat-reducing effect similar to aerobic exercise. Note: Keep your elbow bent 90 degrees. The action of riding a bicycle should be like riding a bicycle, which is an arc movement. Don't just kick hard So as not to hurt the joints. With the above knowledge, you can train slowly and do as much as possible every day, at least asking yourself to step on one hundred times.
The gym has special equipment for training if it is better. For example, if you want to exercise your abdominal muscles in the gym, there are special equipment for exercising your abdominal muscles. You can ask the coach if you don't know. If you don't have special equipment, you can do sit-ups, (exercise the upper four of the six rectus abdominis muscles) or hang your hands on the horizontal bar to keep your legs straight together and slowly lift them (exercise the lower two of the six rectus abdominis muscles).
If the effect of simple fitness is not obvious, (of course, the effect is still there, but it is slow), in addition to fitness, we should add more running on the treadmill and control our diet properly.