Most people like sports now, and many people exercise in their spare time. We all know that exercise has many benefits. Some basic exercises can make our bodies stronger. Let's look at the sports action book.
Exercising body movements 1 the first type: flat dumbbell flying bird exercise site: lateral fitness effect of pectoralis major: good exercise of pectoralis major can make pectoralis major stronger and stronger, which can stimulate the growth of pectoralis major.
Number of exercise groups: 3~5 groups, 8~ 12 for each group. Tip: At the beginning, you can master the essentials with a light dumbbell weight, keep your elbow slightly bent at a fixed angle, and then lower it to the back plane. You can hold a big tree when you lift it, instead of pushing it straight up and down, and feel the stretching and contraction of your chest muscles. Exhale when forcibly opening your arms; Breathe in when you relax.
The second type: Stretcher cross-clamping chest movement part: lower pectoralis major and middle pectoralis major. Fitness effect: This action has obvious congestion effect. Use light weight many times, keep your elbows slightly bent, bow your head and hold your chest out, and squeeze the pectoralis major as much as possible at the top of the action.
Number of practice groups: 4~6 groups, 20 in each group.
The third type: butterfly machine flying bird exercise part: chest muscle middle seam fitness stick tip: straight arm is better than conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. So that your arms can be crossed on your chest.
The amplitude is naturally greater than the arm bending action. Hold for 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up". Number of practice groups: 3~5 groups, 8~ 12 in each group.
The fourth type: tilt the dumbbell upward and press the exercise site: the upper part of pectoralis major. Tips for fitness bars: The advantage of dumbbells over barbells is that they have no bar restrictions and can fully stretch pectoralis major muscles. Be careful not to put them too low, so as not to strain the pectoralis major.
This exercise is done in the front, because free weight consumes a lot of energy. The angle of the inclined plate is controlled between 30 and 45 degrees. If the angle is too large, the pressure on the toe of deltoid muscle will be greater, which will affect the stress on the pectoral muscle. Number of practice groups: 3~5 groups, 8~ 12 in each group.
The fifth type: downward tilt dumbbell bench press exercise area: lower part of pectoralis major. Tips for fitness: put dumbbells or barbells on both sides of the bottom rib, not in the middle of the pectoralis major, so as not to put pressure on the shoulder joint.
Number of practice groups: 3~5 groups, 8~ 12 in each group.
The sixth type: barbell or dumbbell flat bench press exercise part: create the whole bust. Fitness effect: effectively stimulate the chest muscles, which can make the chest muscles fuller and rounder; Bending your arm also strengthens the exercise of arm muscles. Number of exercise groups: 3~5 groups, 8~ 12 for each group. Tip: If a barbell is used, the emphasis of different grip stimulation is different. Slightly narrower than the shoulders to exercise the pectoralis major in the middle.
Exercise the whole pectoral muscle with shoulder width, and exercise the lateral side of the pectoral muscle slightly wider than the shoulder. If it is wider, it will focus on exercising the posterior deltoid. When lying on a flat stool or pedal, always keep your waist hanging and chest out, the elbow height is flush with the flat stool, and the included angle between the big arm and the trunk is about 90 degrees. During the movement, when exhaling, push up hard; When inhaling, control the dumbbell or barbell to fall at a constant speed.
The seventh type: the flexion and extension of the parallel bars: the lower chest fitness bar tip: the elbows are clamped, the upper body leans forward, the chin is retracted, and the chest is slightly contained. This posture should be maintained at the beginning and end, and the bottom of the movement should not be too low, so as not to cause too much pressure on the shoulder joint.
Eighth type: stent push-ups exercise site: the inside and outside of pectoralis major. Fitness effect: increasing the circumference of pectoralis major muscle can quickly increase the fullness of muscle.
Number of exercise groups: 3~5 groups, each group 10~20. Tip: 1. Support as far as possible on a relatively flat ground, pay attention to control the body's center of gravity and keep the body balanced; During exercise, keep your abdomen tight and your torso as straight as possible. You can choose the height of the trunk sinking according to your arm strength. 2. Exhale when the strength sinks or recovers upward; Inhale before sinking or shrinking.
Exercise Daquan 2 1, Squat
At the beginning, put the barbell on the trapezius muscle, the distance between the feet is shoulder width (depending on the proportion of the individual's body), and the toes are slightly outward. When you squat, your crotch will stretch back, just like sitting on a bench. This will allow the hamstring muscles to contract and support the knee joint, and it will be parallel to the ground. If you want to squat, you can be more than parallel.
This action stimulates gluteus maximus, quadriceps femoris and hamstring muscles at the same time.
2, bow and arrow squat
At the beginning, you need to take a big step forward, with your front foot on the ground and your back foot on tiptoe. After reaching this position, the hind legs are bent and the knees are close to the ground. You can also touch the ground to achieve the maximum range of motion. Then, push the body up with the front leg and repeat with the other leg. Keep the upper body center of gravity in the neutral position of the legs and control the core of the body.
This action can exercise gluteus maximus, quadriceps femoris, hamstring and core muscles.
3, barbell Huck squat
This looks like a reverse hard pull, but this action is more aimed at the quadriceps femoris. It's important for you to lower your body and keep your trunk straight. In order to stimulate quadriceps femoris better, you need to hold your forehand backwards, and your feet are slightly wider than your shoulders. In this action, make sure that the crotch is delayed and stand up through the thrust of the leg.
4, hamstring muscle bending
Keep bending posture, slowly put away the calf, fully feel the strength of the hamstring, keep the hamstring tight all the time, persist as much as possible, and slowly lower the calf to the initial position after reaching the limit. Another thing to note is that don't stretch your legs too straight until the end.
5, Romania hard pull
This is a very good training action to isolate hamstring muscles. Although the name has the word "hard pull", this action does not start with hard pull. The starting position of the barbell is probably in the middle of the thigh, with hands shoulder-width, forehand holding the bar, feet hip-width, and toes straight ahead. At the same time, keep the spine straight all the way, stick the barbell on your thigh and slowly put it down to give fat.
Encyclopedia of Exercise Action 3 1, Stand-up Crosstalk of Wrestling Bridge
Function: Functional training that organically combines lower back, legs, abdominal muscles and neck training.
Action: Lie flat on the mat, with your feet on the ground and your head supporting the upper body weight backwards; Push your feet hard to the ground, so that your hips are lifted off the cushion surface of your waist, so that your body is in a straight line, and your head and feet support your whole body weight. Stick to exhaustion, usually in groups of 20 to 60 seconds. If you have received basic wrestling training, you can shake your neck back and forth to strengthen the firmness of your neck when it is pressed.
2. Fitness Ball Wrestling Bridge Rack-Fitness Ball Bridge Rack: Lie on your back on the fitness ball, stretch your arms backwards to fully stretch your back, and gradually over-support your head on the fitness ball to keep your body balanced throughout the process.
3. Boxing swings on the steps
Function: This is a training method from boxing, which can improve your back muscle flexibility, dodge ability and core strength.
Action: Pull a rope or wooden pole, chest high. Swing your body left and right in the direction of a rope or wooden pole. That is, the head swings from one side of the rope to the other by squatting, and then swings back, while the body continues to take a step up. Slow down when you start training, and speed up the training after you master the movements. 10 meters as a group.
4, reflexive crawling on the wall
Function: Stretch the spine and chest and abdomen muscles, and the quadriceps femoris and iliopsoas muscles can also be stretched at high positions. While improving the flexibility and overall strength of the spine, it also strengthens the back.
Action: When performing this action, it must be slow and can be completed with the help of training partners. Back to the wall, 40 cm away from the wall. Reach back and touch the wall with your hands, and then slowly crawl down to your limit according to your own ability. After holding for 3 to 5 seconds, slowly climb up until you return to an upright position. Do it 8 to 10 times in each group. After a period of training, a high level can make your head touch the ground.
5. Bend down and touch your ankle
Function: further stretch and strengthen the flexibility of the spine. However, the flexibility of the spine is poor, and it takes a long time to train to achieve the action.
Action: Lie on your stomach, stretch your hands and feet back hard, and keep in the limit position for 8 to 10 second. Repeat this action 10 to 12 times to make a group. After the break, do four groups. Try to grab the ankle with both hands. Those who can grasp the ankles, each group can hold 1 to 3 minutes, and make a group.
6. Goat stands up
Action essentials:
Lie on the bench and let your upper body slide forward until your lower abdomen sticks to the edge of the bench. Bend forward and let your upper body droop straight. Let your partner press or sit on the calf. Cross your hands on your chest. To increase resistance, you can also hold a barbell piece on your chest.
Try to keep your upper body upright, and when you reach the highest point, stand still for one second. Then reply slowly. Pay attention to slow down when you fall, and the time is 2 seconds to the lowest point. Get up quickly and try to get up in one second. Keep the frequency of going up and down as slowly as possible in a group.
Breathing method: inhale when the upper body is upright, and exhale when bending forward.
7, prone from both ends
Completely relaxed, prone on the floor, arms straight forward, legs extended back.
Action essentials: inhale and tighten the abdomen, while lifting the arms and legs off the ground and stretching the abdominal muscles. Contraction of your vertical muscles, a short pause, and then slowly exhale to relax and return to the original position.