1. pectoralis major (this should know which part it is, so I don't need to say it): Barbell training method: flat barbell bench press, upper inclined barbell bench press, lower inclined barbell bench press!
Dumbbell training methods: flat dumbbell bench press and bird, tilt dumbbell bench press and bird upward, and tilt dumbbell bench press and bird downward.
Why do you want barbells and dumbbells? Barbells practice large muscle groups, and dumbbells assist small muscle groups, carefully crafted!
The same effect!
In addition to these two kinds, the gym also has cross chest clips and butterfly machines, which are also machines for carving fine parts of chest muscles!
2。 Dorsal muscle (in many points, latissimus dorsi is the easiest to hear, so as I said, just buy a magazine to understand the muscle mass, or you won't get any results if you don't know where to practice): It can make you the most important part of the inverted triangle.
Actions: high pull-down, rope rowing, barbell rowing, dumbbell rowing, wide grip pull-ups and narrow grip pull-ups
3, shoulder muscles: divided into deltoid muscles and trapezius muscles, but also the main body of the inverted 3-angled figure, which can make your shoulders wider!
Action:
The deltoid muscle (the shoulder above the second muscle of the arm) is divided into the first three muscles, the middle muscle and the back muscle. If you practice like this, your shoulders will be rounded and your clothes will look good.
Push the barbell on your head, push the dumbbell on your head in a sitting position, hold the dumbbell horizontally in front of you, and row upright! Side lift and oblique side lift.
Trapezius muscle (trapezius muscle is the muscle from neck to shoulder to tail, which looks more masculine after practice! Ordinary people don't, only people who engage in bodybuilding or fitness will):
Barbell shrug, dumbbell shrug! It's very weighty!
4. Arm muscles: 2 heads and 3 heads
2-headed muscles (the fleshy muscles with arms bent in the same direction as the face are 2-headed muscles): barbell bending (most importantly) priests bending, dumbbell bending! These are three classic moves! For the time being, you just need to practice these three!
3-head muscles (2-head muscles are the arm muscles facing away from each other): supine arm flexion and extension (my favorite practice), rope pressing (there are two kinds of holding devices, both of which need to be practiced), and narrow grip flat bench press. These three are so classic!
5. Thigh: Squat is one of the methods. Personally, I like 2-3 groups of heavy thighs.
What is your maximum weight? In other words, you can do 1-3 times with this weight. Personally, I like to do it only twice, and then add more weight. Doing it again by one person can make my thighs feel good and increase my strength!
Squats can quickly increase the lateral thigh muscles! Leg lifting is the second only to squat training in the gym. Leg lifting can make the muscles of all parts of the thigh get a good exercise! Just ask the people in the gym about this equipment. Very common!
The other two exercise methods are: leg flexion and extension and prone leg bending!
Finally, the abdominal muscles: training methods: weight-bearing sit-ups, weight-bearing belly rolls, belly rolls! Supine leg lifting and outrigger leg lifting,
Push-ups: Support your forearms on the mat, keep your feet shoulder width apart, keep your head in a normal posture, look directly at the mat, feel your abdomen contract inward, and stay still 15 to 20 seconds. Watch your hips, keep breathing smoothly, and don't hold your breath. Abdominal training machine and waist rotating machine.
Intraabdominal and extraabdominal oblique muscle training: take a prone position, bend your feet 90 degrees (feet can be stepped on the wall or placed on a chair), put your hands on your chest, cross your palms and roll up your upper body. With the strength of abdominal rotation, let the upper back of the opposite side leave the ground and your lower back stick to the ground, and repeat the action 15 to 20 times.
Abdominal curl action: After lying flat, hold the fixing frame with both hands, bend your knees 90 degrees, and roll up your lower body with the strength of your abdomen, so that your hips leave the mat, and your knees remain in a fixed posture. When you resume the preparatory action, you should move slowly. This action is repeated 15 to 20 times.
Upper abdominal sit-ups: supine, knees bent, fists against chin to avoid shaking your head, upper body curled to about 35~40 degrees, lower back close to the ground, slow when you resume lying flat. Repeat this action 15 ~ 20 times.
Personally, I suggest exercising up to 2 muscles, but it is definitely not full-body exercise. Unless you haven't exercised for a long time, you can only use full-body exercise for recovery training, and this full-body recovery exercise can only use light weight training!
The normal combination exercise method is:
The first day: chest muscles and triceps are trained together, because these two parts are trained with each other, and exercising chest muscles can also train three muscles! You can also exercise your chest muscles by pressing three heads with a narrow grip.
The next day: shoulder muscles: deltoid and trapezius, because this is a whole piece! And abdominal muscles can be practiced together!
Day 3: Back muscles and biceps complement each other and exercise each other!
Day 4: leg muscles, calf muscles as a whole!
Day 5: Abdominal muscles and forearm muscles!
Rest for two days
A week's training plan can effectively exercise one of the muscles without exercising the muscles related to it, so that the muscles can get a full rest without being damaged!
But you can't get your muscles used to the way and frequency of your exercise. So I will change my exercise mode after a while: for example, today I exercise my normal chest muscles with three muscles, and in a few weeks I will change them into two and three, that is, my whole arm together! This can make the whole arm develop more harmoniously!
Then the chest muscles and back muscles, shoulders and abdominal muscles will be trained for one day each!
Abdominal muscles depend on their endurance. As long as it doesn't hurt, you can join the training at any time, because abdominal muscles recover faster than other muscles. I suggest that other muscles should be trained at least four days apart, because this muscle is growing during the break. If you practice at the same time, it will not grow but destroy muscle tissue! It's counterproductive! So it is enough to practice 1 muscle mass once a week, except for abdominal muscles! ! ! !
The training mode of "big weight, less times" tends to increase muscle strength and volume.
The training mode of "small weight and multiple times" is more inclined to enhance endurance and reduce body fat.
RM (REDETMOMAXI-MUM) refers to the weight that you can lift or push at most once. For example, if you push up 100KG at most five times at a time, the weight is 5RM.
1-4RM mainly trains absolute muscle strength and physical strength;
6- 12RM is mainly for training muscle mass;
15-20RM is mainly used to train small muscle groups and enhance muscle lines and elasticity;
30RM and above are mainly used to reduce body fat and enhance cardiopulmonary function.
So if it is to increase muscle mass, the selected weight is 6- 12RM. But I personally suggest that you'd better use 1-4RM every other week to improve your muscle strength, because only when your strength increases can you complete 6- 12RM with a heavier weight and your muscles grow faster!
Try to arrange 12- 16 groups of this kind of muscle training every day within your own ability. If you choose to increase the RM of muscle mass to 6- 12, a muscle basically needs to be trained more than 100 times, but it also varies from person to person. Beginners can reduce the amount of training appropriately and wait until they get used to it, mainly to make the muscles trained that day reach a state of exhaustion!
One more thing, of course, is to let the muscles rest between groups! It also depends on your situation! 30 seconds -2 minutes, but the shorter the break, the better. As long as the heart rate is relatively stable, you can continue to train the next group!
Training time should not be too long, an hour or so is enough! !
Typing is very tiring, I hope to adopt it.
Seeking adoption is a satisfactory answer.