Shoulder: Lift 6 groups vertically, 8- 10 times for each group.

4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.

Four groups of dumbbell side lifts 12- 15 times each.

Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.

The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.

Legs: Squat 6-8 groups, 8- 12 times in each group.

Heel lifts were performed in 6 groups 12- 15 times each.

Practice according to this plan for two weeks and you will see the effect. Remember to sleep 9~ 10 hours every day.

The most important thing in fitness is perseverance, which needs to be clear first.

As for the fitness plan, you can ask the coach in the gym.

Thirdly, the purpose is to make clear what level you want to achieve, which is conducive to persistence.

As for the specific practice, communicate with friends more.

Appropriate arrangements for two days off every week.

The principle of fitness is to focus on stimulating a certain part every time you go.

Chest, legs, back, abdomen and shoulders, which are the basis of the plan division. Two-headed and three-headed leg muscles are properly interspersed in appropriate large-scale training.

It is beneficial to the overall development to practice and coordinate the development of large films first.

Two heads and three heads are also important to determine your arm strength.

If you insist, you can try a more advanced training plan after a certain stage, but you must lay a good foundation first.

Breathing is very important.

The number of groups can be 3-4 movements per block, about 3 movements per group, and 8- 12 groups per group. The number of groups can be less, or the movement can be accelerated under appropriate weight.

frequency

Let's talk about nutrition

Let me give you some information.

Food learning before and after sweating

Generally speaking, you should eat digestible food with high sugar and low fat before exercise, such as rice, bread, noodles or fruit, as an energy source during exercise. Although some high-fiber foods (whole wheat bread, high-fiber biscuits) are also rich in sugar, high-fiber foods take a long time to digest and easily cause gastrointestinal discomfort during exercise, so you should avoid eating high-fiber foods before exercise. Some people will feel dizzy and tired during exercise, because insulin is stimulated by sugar, which is to maintain the normal response of blood sugar. However, because muscles use more blood sugar than usual during exercise, it is recommended that you eat sweets or foods with high glycemic index (bread and sports drinks) five to ten minutes before exercise. When you start exercising, insulin will be inhibited and you will not be able to respond to the increased blood sugar in a short time, so there will be no hypoglycemia. Eat after 20 minutes of exercise every time. To supplement meat, protein, milk, egg white, drink plenty of water, eliminate uric acid. In addition, it is recommended to eat more yellow-green fruits and vegetables rich in beta carotene, such as carrots, papaya, tomatoes, spinach, etc., which will not only help the development of chest muscles, but also prevent the occurrence of breast cancer (don't think that men don't have this problem and the probability of suffering)!

Steps to cultivate a decent appearance

If you want to have sexy and prominent chest muscles and grooves, you can easily achieve the effect as long as you train correctly according to the following actions. It is suggested that you can do three or four groups every day, 12 to 15 times in each group, exhale when you exert yourself, inhale when you relax, and adjust your exercise rhythm according to your normal breathing speed. Warm-up and cardio-pulmonary exercise before exercise are absolutely necessary, and stretching after exercise is also absolutely necessary, because establishing moderate softness can increase the maturity of muscle strength, and the later exercise can be bigger and more beautiful. Whether you meet the standard definition of urban handsome man or not, having a healthy body and mind is definitely a basic task that every man can't ignore. According to the training theme carefully set by uno every month: abdomen, buttocks, back, waist and chest, cross the upper body and lower body alternately every other day (abdominal exercise can be carried out every day). If you are really careful enough and persist for a year or so, I believe you will definitely see the wonderful achievements of human sculpture. Come on!

No. 1

Dumbbell shoulder pressure

Sit on a bench adjusted to 90 degrees, hold a pair of dumbbells in your hands and put them on your shoulders, elbows down and palms up. Push the dumbbell from both sides of the shoulder to the head in a certain arc trajectory, and then return to the starting position.

Substitution: barbell press shoulder

Barbell shrugged.

Hold the barbell backwards with the palm of your hand, or hold the barbell forwards and backwards to help you hold the heavier barbell. Shrugging is a simple process of moving up and down. Don't shake your shoulders-this will not only increase the muscle stimulation of this sport, but will increase the chance of injury. When you shrug your shoulders, try to keep your arms straight and your trapezius muscles as close to your ears as possible.

Alternative: Dumbbell shrug

second

Upright rowing

Stand up straight, slightly bend your waist, and hold the barbell with both hands shoulder width (too narrow grip will bring unnecessary torque to your wrist). Lift the barbell to shoulder height under the guidance of elbow joint.

Alternative: Dumbbell rowing upright.

Stand upright and lift horizontally.

Lean forward at the waist, lean forward at the upper body, slightly raise your head and keep your back straight. Take a dumbbell in each hand and put it above your feet. Bend your elbow slightly and keep this angle throughout the movement. Lift the dumbbell horizontally to your sides until you reach shoulder height. The focus of this exercise is behind the deltoid muscle.

Alternate: Use dumbbell side lift to exercise the middle of deltoid muscle.

third place

Tilt dumbbell bench press upwards.

Take a dumbbell in each hand and lie on your back on the bench adjusted to an angle of 30-45 degrees. In the starting position, your elbow should be perpendicular to the ground, your palm should be forward, and the dumbbell should be on the outside of your shoulder. Push the dumbbell to the top of the chest with a certain arc. Don't let them collide with each other at the highest point. Then slowly put it down and return to the starting position.

Substitution: dumbbell supine press

Bow barbell rowing

Stand with your feet shoulder-width apart and bend 60 degrees forward from your waist. Keep your hands shoulder-width apart and hold the barbell with your palms back. Always keep your head up, arch your back slightly, and pull the barbell directly back to your abdomen with your elbow. Don't let the barbell touch the ground during the movement, and keep the knee joint flexed to a certain extent.

Alternative: barbell rowing backwards.

fourth

One-arm dumbbell rowing

Put one hand on one end of the bench, kneel on the bench with the same legs, lean forward about 60 degrees, and hold the dumbbell in the other hand. Don't twist your body, pull the dumbbell to your side. At the highest point, your elbow should point directly at the ceiling. Don't let the dumbbells touch the ground before finishing a group.

Barbell supine press

Lie on your back on a flat bench, hold the barbell with both hands, slightly wider than your shoulders, then take it off the shelf and put it on your chest. Keep your joints pointing outward throughout the exercise. Gently touch the barbell to the chest muscle and push it up. Always keep your feet flat on the ground and your lower back close to the bench. Don't do it by shaking your waist.

Alternative method: Push upward and obliquely.

Fifth place

Sit on your knees and tuck in your stomach.

Sit at one end of the bench, lift your feet and lean back slightly. When you put your knees close to your chest, your upper body can lean forward slightly to fully feel the contraction of abdominal muscles. This exercise mainly exercises the lower part of abdominal muscles.

Alternative: lie on your back, bend your knees and abdomen.

sit-up

Lie flat on the floor with your knees bent and your hands behind your head. Through the contraction of abdominal muscles, lift your scapula off the ground, make an instantaneous peak contraction, and then relax. In order to keep the abdominal muscles tense, don't let the scapula touch the ground before finishing a group.

Substitution: Side sit-ups and straight leg sit-ups.

Bench press is the best action to train chest muscles, and it is also the favorite action of many bodybuilders. Most trainers mainly use barbell bench press-indeed, this is the best action to train the upper body, which is very effective for 80% of trainers. What about 20%? The answer is dumbbell bench press. In addition, you can try to practice dumbbell bench press after barbell bench press for a period of time, and you will feel different.

Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Bend your elbow and hold the dumbbell, with your fist facing your eyes and your palm facing your leg. The axis of the dumbbell is above the nipple 1 cm (in the middle of the pectoral muscle) and close to your chest.

Action process: push-ups, elbow contraction, elbow clamping and chest clamping. 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. But don't just sit on the support point of the shoulder joint, because this will make the bones support the weight of the dumbbell (this situation that the bones support the weight instead of the muscles supports the weight is called "locking"), which will make the chest muscles relax and affect the exercise effect. Then, make the two arms straight and open to both sides, and the two arms slowly bend, and the dumbbell falls vertically, and when it drops to the lowest place, it is pushed up. Say it again.

Breathing method: inhale when lifting and exhale when falling.

Key exercise parts: pectoralis major, deltoid and triceps brachii.

Training points:

In bodybuilding, many people have developed strong arms, and many people have excellent biceps brachii. But if you want to build a huge biceps brachii, you must adopt special exercise methods. I want to share with you my experience in training biceps brachii.

Isolation training is the core.

In order to exercise the biceps brachii to the maximum extent, you must use isolated movements to make the muscles contract completely, and then try your best to squeeze the biceps brachii at the highest point of the movement, which is called peak contraction. Compared with barbell bending and heavy dumbbell bending, which focus on developing strength and muscle mass, this method can achieve better results in practicing biceps brachii. The greater the weight used, the more difficult it is to complete the whole movement and complete the contraction.

I suggest the following isolated actions:

The oblique bending can be made of barbells, dumbbells or tensioners, and the upper arm can lean against the inclined tray to obtain stable support. Both arms can be done together or with only one hand. In this way, the elbow is locked in a fixed position, so as to obtain the maximum training effect. Note: don't lower the weight to the lowest point, that is, don't straighten your arms completely. In the process of lifting, when the front arm is slightly drooping, it reaches complete contraction and squeezes the biceps brachii.

Mechanical bending is similar to inclined plate bending, which does not use free weight and is characterized by continuous stretching. Machine bending can limit the movement to a special plane, and can make the muscles get the highest degree of isolated movement.

Concentrated bending is another isolated action that can exercise biceps brachii alone. This action adopts a sitting posture, with the elbow attached to the inner thigh, fixing the upper arm, squeezing the biceps brachii at the highest point, and pausing for a moment.

Training point

Don't use heavy objects when doing any isolated action. Excessive load will make it easy for you to borrow money. When bending, when the upper arm passes through the position perpendicular to the ground, the biceps brachii no longer opposes gravity, that is, the tension is the smallest at this time. Therefore, it is necessary to adjust the posture of the body, even when the peak contracts, and keep the upper arm at an appropriate angle with the ground all the time.

Remember: these movements are not to increase muscle strength and size, but to train the biceps brachii alone. Each group should do it at least 10 times, or even 15~20 times.

1, don't hunch your back or hold your breath, it will make your muscles out of control and dangerous.

2. While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.

3. At the beginning, the axis of dumbbell should be placed above nipple 1 cm (middle part of pectoralis major) to make pectoralis major exert force. If the dumbbell is raised on the shoulder, you can only exercise the shoulder muscles.

4, be sure to pay attention to open your elbows, and open your arms at your sides when doing bench press, so you can basically rely on your chest muscles to complete the action. The pectoralis major should be exercised at wide intervals, and the deltoid should be exercised at narrow intervals.

5. The effect of chest muscle exercise is not ideal. You can try to press upward, lie on a sloping board with a certain inclination (about 20-25 degrees), and then practice with barbells or dumbbells of the same weight. Give your muscles a new stimulus from another angle, and you will soon see new effects.

Number and times of groups:

1, reaching the limit of 6-8 times. After more than 8 times, other parts of the body will enter aerobic exercise; If it is less than 6 times, it means that the auxiliary muscle participates in the exercise, but the main muscle is not completely tired.

2, multi-group number: no matter which part of the body, you should practice one group after another until the synapse can't make an impulse. If you believe in overtraining, you can't meet this requirement. The so-called overtraining is just an excuse made up by cowards to cover up their incompetence. The real impact exercise should not only reach more than 20 groups, but also reach the limit number of times in each group. Don't count the warm-up group when counting the number of groups, although it is necessary.

3. Diversity of training. It is necessary to change the number and frequency of training groups and the arrangement of movements frequently, so as to break the adaptation of the body and obtain a breakthrough in muscle growth.

Related actions

A key exercise site: the upper part of pectoralis major, followed by deltoid toe and triceps brachii.

B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.

C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). When descending to the lowest place, do push-ups and exhale when doing push-ups.

D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.

Tilt dumbbell bench press downward:

Palm-to-dumbbell bench press: Hold the dumbbell with both palms facing each other, and keep your arms close to your body.

One-arm bench press: Lighter weight should be used. This method can develop the balance and control of both breasts. At the beginning, one hand holds the dumbbell and the other hand can help support it.