What are the super training methods? The first movement of leg training day is squat. As the "king of strength training", squat has an unparalleled effect on strength and muscle growth. What are the super training methods? Bending your legs during practice can greatly reduce the risk of injury.
What are the super training methods? 1 is a typical example of the following situations:
I don't want to take part in the bodybuilding competition. Why should I spend a lot of time drawing muscle lines like a professional athlete?
I want to improve my strength. In reality, there is almost no case where a muscle exerts its strength alone, but most of the exercises I do in bodybuilding training are exerted by a muscle alone.
Busy with work and limited spare time. It's hard for me to run to the gym to train after work. Even if I go, I can't stick to those complicated training plans.
In reality, leg strength is particularly important, but in the plan drawn up by the coach for me, leg training only accounts for 1/3.
The fundamental reason why a large number of practitioners are dissatisfied with the bodybuilding training plan is that in the past, we simply set the goal of exercisers who train with equipment as to acquire muscles like professional bodybuilders. Even if we can't reach it, we should at least work hard in that direction, but the reality is far from it. First of all, most people want to gain muscle and strength. In addition, most people don't need to draw muscle lines too clearly. What they need is to improve the ability of multiple muscles to work together. They lack time and energy, and they need practical leg training. Based on the analysis of the above requirements, we designed a simple and effective training scheme-10× 4 training method, which is very different from the typical bodybuilding training scheme, but it can effectively meet the above requirements.
10×4 training method has only 10 training movements, and only 4 groups are practiced for each movement. Only squats are particularly important, so the training volume is doubled. Instead of dividing the training plan according to the body parts, it simply divides the training plan into two parts according to the upper body and the lower body, which not only simplifies the training plan, but also increases the proportion of leg training. In real life, leg strength is the most important. It does not arrange abdominal exercises, because many practitioners have no clear demand for abdominal muscles. If necessary, the practitioner can arrange abdominal exercises separately. The upper body training part of this training plan is mostly assisted exercise, which is significantly different from the traditional bodybuilding training, but more real.
The most important feature is that the training method of 10×4 requires very little equipment, only a barbell, a squat frame and a bench press frame, and even dumbbells are not needed. You can configure these devices at home. According to a large number of exercises, the strength growth rate of the exercisers using this training scheme is obviously higher than that using the traditional bodybuilding training scheme, and the growth rate of muscle circumference is the same as that of the traditional exercisers, but the muscle lines are not as good as that of the traditional exercisers, but most of the exercisers using the 10×4 training method don't care about this.
This training method arranges four groups for each movement except squat, and the times of each group are 15, 12, 8 and 6 respectively. This is carefully designed. According to the traditional bodybuilding training plan, the best training frequency is 10. From the point of view of muscle growth, it is true. But to improve strength, you must use more weight. But most trainers don't need to hit heavy objects like weightlifters, so 6RM and 8RM are the best choices. 12RM and 15RM groups are very effective for muscle growth, and 15RM group can also warm up. In the four training groups, strength and muscles are balanced. Because of the unique function of squat in improving strength, we added four 4RM weight groups to it.
10×4 training method takes four days as a cycle, one day for training and one day for rest. On the first training day, I practiced my legs, and on the second training day, I practiced my upper body. On the rest day, aerobic training such as running, cycling, skating and mountain climbing can be arranged, which can balance aerobic training and anaerobic training, as well as leg training and upper body training. Compared with the traditional bodybuilding training plan with 4 ~ 6 training days per cycle, its biggest advantage is high efficiency and will not lead to overtraining.
The first movement of leg training day is squat. As the "king of strength training", squat has an unparalleled effect on strength and muscle growth. There is no need to consider the complex problems of station distance and squat depth here. The station distance is medium, slightly less than the shoulder width, until the thigh plane is slightly lower than the horizontal plane. This action provides power for the muscle and strength growth of the whole body.
The second action is full squat. The posture is similar to squat, but squat to the lowest possible point. This action can't be replaced by squatting. It can fully stimulate quadriceps femoris, gluteus maximus and erector spinae, and improve the balance ability of the whole lower limbs and trunk.
The third action is to squat forward. Put the barbell on your chest and lock the barbell with your arms crossed on your chest. Squat to the lowest point. This action focuses on stimulating quadriceps femoris. The above three movements are the first choice of almost every strength training plan, which has extremely high training value.
The fourth movement is arrow squat. Carry the barbell on your shoulders, move your right leg forward, keep your left leg still, and squat down at the same time until your left knee touches the ground. This action is mainly aimed at hip muscles and biceps femoris.
The last movement of leg training is to climb stairs with weight. Shoulder barbell, go up a step on the right leg, the height is about 60 cm, then go up on the left leg and return. This action has a good effect on hips, quadriceps femoris and calves, and has high practical value.
The first action of upper body training day is bench press. Here, instead of using the typical bodybuilding bench press, we use the strength to improve the bench press, that is, the feet are firmly pushed to the ground, and the legs are forcibly pushed to the ground when lifting. Lift your back, only touch the stool surface with your shoulders and hips, and put the barbell down to the lower chest instead of the upper chest. This can not only fully stimulate the chest muscles, but also fully stimulate the shoulders, triceps brachii and back, using almost all the upper body muscles. Contrary to the principle of isolation, here we aim to maximize the stimulation range of the action.
We replaced the common recommendation with a simple clean and jerk. It is easy to cause waist and shoulder injuries and the stimulation range is limited. But we don't use the typical weightlifting clean and jerk, which requires too much leg strength. Here, we kneel down first, hold the barbell, pull the barbell up with the help of kicking, and then spread it backwards. At the same time, lift your heels and turn the barbell to your chest. Squat down moderately and push the barbell upward with the help of leg strength. In this exercise, the shoulders, triceps brachii, chest, even calf and quadriceps femoris have been exercised. Traditional recommendation has little practical value. In real life, even if you really need to lift heavy objects over your head, you should use this clean and jerk.
The third action is hard pulling. Bending your legs during practice can greatly reduce the risk of injury.
The fourth movement is to bend over and row, with the goal of upper back. When practicing, the upper body is 70 degrees from the ground. Don't bow too low to avoid excessive waist pressure.
The last action is to use bending. Traditional bodybuilding training programs will try to avoid this kind of exercise, but we use it instead of isolated bending. At the beginning of the exercise, we will swing our waist properly and lift the barbell upward. As it turns out, this can also fully increase the size of biceps brachii, although clear lines cannot be obtained. Most importantly, it regards the biceps brachii and other parts as a whole when exerting force, which is very important for strength training.
What are the super training methods? What are the two hip muscles that determine the shape of the hip?
The gluteus maximus, gluteus medius, gluteus minimus (hidden under other muscles) and the fat covering the muscles shape the buttocks. Physical exercises that can exercise hip muscles, such as walking, running, climbing mountains, etc., will make hips stronger and rounder. When you exercise, you can get different effects by adding some movements. For each exercise in the following list, you are required to do 15 times per movement, counting 1 group, and do 3 groups each time, and strive to do hip support training 3 times per week for each exercise.
Hanging squat is effective.
The main action of "squatting" is indispensable for hip exercise. When squatting, you can directly mobilize your hip muscles, and if you practice with heavy objects, you can also shape stronger muscle tissue. The key to completing the action is to keep the center of gravity. Action essentials: feet apart, shoulder width apart. Slowly lower your crotch, imagine yourself sitting in an invisible chair, and then resume your standing posture. Make sure your knees don't exceed your toes. Keep your torso tight and your back straight.
Try adding fitness balls if you can't sit still.
If you are just beginning to practice squats, you might as well use fitness balls to help you keep your balance. Action essentials: put the fitness ball against the wall in the lower back and squat slowly. Move your feet forward slightly, bend your knees like a traditional squat, and don't exceed your toes.
Forward lunge
This action consumes a lot of calories while shaping the shape of buttocks and adjusting the muscles of thighs and calves. Action essentials: separate your feet, spread your crotch and take a big step forward with one foot. Slowly lower your body, bend your knees, and then resume your standing posture. When finished, repeat this action with the other foot. The knee joint should not bend more than 90 degrees, with the front knee supported by the ankle and the back knee not touching the ground.
Mode action: reverse lunge
When you do the reverse lunge, your hip muscles will get more exercise, and you can also increase your movement patterns. Lunges can also enhance the flexibility of sedentary hips and the stability of the center of gravity. Action essentials: Same as lunge, but need to take a step back. Remember not to bend your front knee beyond your toes.
Figure action: lateral lunge
The lateral lunge is aimed at the lateral hip muscles and hip muscles, and the shape of the inner thigh can be adjusted. Action essentials: the legs are greatly separated to the sides of the body, and the knees are bent forward. Keep the tibia below the bent knee and perpendicular to the ground. If your legs span too much, bend your knees to the inside of your feet, and then put your feet back a little. When doing the action, the body leans slightly to one side, but the shoulder should not exceed the corresponding position of the knee to avoid injury; At the same time, both hands should do appropriate movements to maintain balance.
Practice leg lifts on the fitness ball.
Lifting your legs on the ball can not only exercise your hips, but also strengthen your shoulders and abdominal muscles. When your physical strength increases, try to lift your legs on the ball at the same time-this action is more difficult and the effect of shaping your hips is better.
Action essentials: keep the abdominal muscles tight, stretch the back flat, and tighten the hip muscles when lifting the legs. For beginners, it is not necessary to lift it too high. A few centimeters is enough. In addition, pay attention to the lower back muscles.
Fitness balls help you lift your hips.
Doing this action alone can exercise the gluteus maximus, which is the largest muscle in the human body. Be careful not to let the back muscles help, and let the hip muscles complete this action independently. Action essentials: Bend your knees 90 degrees and put your feet together. Tighten the hip muscles hard and slowly lift the thigh away from the fitness ball. Only 5 cm is enough to control the height of lifting.