1, the best body core strength training: flat support
If you want to train the core strength of the body, the best and simplest training is the tablet. It doesn't need any instruments, and almost everyone can do it. Take a push-up posture, with your arms bent 90 degrees and supported by your upper arms. Hold this position for 30-60 seconds. Simple but effective.
2, the best overall muscle growth: squat
Squat in front of the neck is chosen as the best way to grow quadriceps femoris, while traditional squat is undoubtedly the best choice for overall muscle growth. It is estimated that it can involve hundreds of muscles in the upper and lower parts of the body and play the role of power or stabilizer. After all, when squatting, you should support the weight of 100 kilograms on your back. Numerous studies have shown that squat has become the best training to promote growth hormone level in all training because it involves so many muscle fibers. Japanese researchers found in a study in 2006 that more growth hormone means more muscle growth.
Many people don't squat in front of their necks, so I'll talk about the movements. Standard action: hold the crossbar with both hands, put the crossbar on your shoulders, turn your wrist to hold the crossbar to keep balance, and keep your feet shoulder width;
Hold out your chest, slightly arch your back, bend your knees to lower your center of gravity, squat down to a full (or semi-squat) posture, and then exert your heel to return to your original position.
Put the barbell rack in front of your shoulders and keep your torso upright.
This action can enhance the strength and stability of the core muscle group and deeply develop the muscle strength of the lower limbs.
Many people can't do the above standard grip at first, so I will introduce another neck squat bodybuilding grip.
And seat belt handles.
3, the best overall strength training: hard pull
Like a squat, there are hundreds of muscles involved in hard pulling. Of course, unlike squats, there is no passive (downward) repetitive action before the active (upward) repetitive action part. The repetitive motion of the passive part makes energy stored in muscle fibers, just like a sponge, which provides strength support for the active repetitive part. When the barbell is lifted off the ground, the strong pulling force eliminates these spongy accumulation forces. This is why it is considered as the touchstone of real overall strength, and why it can eventually become part of the strength weightlifting competition.
4. The best fat burning training system: multi-joint leg lifting with independent weight.
Scientists at Truman State University in Cox's ville, Missouri, tested the number of calories burned. The sample comes from eight college girls, who performed two sets of barbell squats or leg lifts respectively, with a maximum of 10. Finally, they concluded that barbell squats burn 50% more calories than leg lifts, because squats involve more stable muscles. In order to reduce body fat, independent weight multi-joint training, such as barbell squat, step-cutting squat, standing dumbbell push, dumbbell bench push, arm flexion and extension, barbell rowing, etc., is used instead of instrument training. 5, found the best training: reverse grip flat bench press.
Most trainers practice back-holding flat bench press to train triceps brachii. In a study in 2005, scientists from the School of Orthopaedics in Toronto, Canada, found that in 12 trained men, compared with the traditional supine push (using positive grip), the supine push with reverse grip can improve the activity of upper chest muscles by about 30%.
The reverse grip must be closed. You can use dumbbells or Smith at first.
6. The best way to complete the maximum weight at one time: repeat the maximum weight test for 5 times.
A study from the University of New Mexico in Albuquerque shows that in the experiment of 70 well-trained male and female weightlifters, the accuracy of repeating the test for five times can reach 99% when predicting the maximum weight of a single bench press, and the accuracy can reach 97% when predicting the maximum weight of a single leg lift. These predictions are more accurate than 10 and 20 times of the maximum weight. In order to more accurately determine the maximum weight you can complete at one time in flat bench press or any other upper body training, find a weight that you can lift five times, and then substitute it into the following formula: (maximum weight of five repetitions X 1. 1307)+0.6998. In order to calculate the maximum weight you can accomplish in one-leg lifting or any other lower body training more accurately, find a weight that you can lift five times and substitute it into the following formula: (maximum weight of five repetitions x1.09703)+14.2546.
18, the best strength skill for muscle growth: forced frequency training
Finnish researchers observed 16 male athletes, who had a standard leg training (four groups of leg lifts, two groups of squats and two groups of leg bends, each group had to repeat 12 times until exhaustion, with a rest of 2 minutes between each group) or a forced leg training (training content, group and. The results of forced training show that the levels of testosterone and growth hormone are slightly higher than those of standard routine training. Another study also believes that athletes who use forced training time lose more body fat than those who stop training when they are exhausted.
19, the best strength training skill: ascending group times.
John from Baltimore? Researchers at Hopkins Medical College conducted a nine-week follow-up survey of 50 men to test their strength. These people have to do leg training three times a week. Testers must complete three groups, each with 65,438+00 times, or use the Delhorme ascending pyramid technology (the first group uses 50% of the maximum weight of 65,438+00 times, the second group uses 75% of the maximum weight of 65,438+00 times, and the third group uses 65,438+000% of the weight).
20, the best way to lose weight and fat: big weight, short rest interval.
A study from the Department of Physical Education of Norwegian University in Oslo, Norway, found that the weight of 6 times can promote the metabolic rate during rest after training, but the weight group of 12 times has no such effect. Another study from Ewing New Jersey College in the United States also pointed out that when people do bench presses, if there is only a 30-second break between each group, they can burn more fat during the whole training process, while those who rest for 3 minutes burn 50% less fat than the former. In order to burn more calories during and after training (which will help burn more body fat), it is best to use the training range of 6-8 times and keep the rest time less than 1 minute.
1, the overall growth of pectoral muscle is the best: dumbbell flat pressure.
In Las Vegas, professional power companies are based on David? In Sandler's research, it was recently found that deltoid muscle is less involved in dumbbell bench press than barbell bench press, because using dumbbells, the arm can extend more to the outside of the body. Less involvement of deltoid muscle means more stimulation to pectoral muscle, which will bring you the maximum growth of pectoral muscle you expect.
2. The latissimus dorsi has the best width growth: the latissimus dorsi is pulled down with a wide grip.
Researchers at the University of Miami asked 10 experienced bodybuilders to complete the front pull-down of the wide grip neck, including the front grip, the back grip and the middle grip, and then pull down after the wide grip neck, while using electromyography to record muscle activity. The latissimus dorsi muscle fibers participate in the wide grip in front of the neck most, and the reverse grip is a little bit.
3. The overall growth of deltoid muscle is the best: dumbbell push
The research of strength research institute found that dumbbell press can stimulate more deltoid muscle fibers and less deltoid muscle fibers than barbell press. Because the middle deltoid constitutes the largest muscle part of deltoid, which can bring width and roundness to the shoulders, if you want to practice the circumference of deltoid, you should first choose dumbbells instead of barbells.
4. The best growth of biceps brachii: barbell bending
Some people may prefer curved bars to straight bars, but change is only one factor to achieve better coordination of arm muscles, so we suggest that you mainly use straight bars for barbell bending and curved bars for movement change. Recently, we tracked and compared two groups of gymnasts who used the straight bar and the curved bar, and found that in the repeated group of 10, the person who did the straight bar barbell lift could lift more weight, but the curved bar was not as good. Lifting more weight means that more muscle fibers can gain stimulation and growth potential.
5, the best growth of triceps brachii: arm flexion and extension
You may like to press the triceps until the drawstring is about to break. But when was the last time you did arm flexion and extension? Because pressing down is only a single joint training, you may be limited to how much weight you press down at a time, which is why arm flexion and extension will eventually win when comparing the overall muscle growth. This multi-joint training involves the shoulder joint and elbow joint, which means that you can control more weight (as you enter a higher level of training, your weight plus extra disc weight) to achieve greater muscle circumference breakthrough.
6, the best quadriceps training: squat before the neck
Although most people can do squats, doing squats before the neck is somewhat ineffective. Compared with the squat before the neck, the traditional squat involves more hamstring muscles and gluteal muscles. Squats in front of the neck can better focus on the quadriceps femoris, because your back is always straight during the whole movement, and you can also lift the weight of 100 kilograms to stimulate the quadriceps femoris.
7, the best rope muscle and gluteal muscle growth: Romanian hard pull
Anyone can rush to the supine leg bender and rush to complete the required number of groups, but Romanian hard pulling allows you to overload the hamstring and buttocks with more weight. Continue your flexion training, but remember, a solid hamstring training program is incomplete without Romanian hard pull.
8. trapezius muscle grows best: barbell shrugs.
Add some 20kg discs on both sides of the Olympic barbell until you reach the limit, and you can shrug your shoulders-there is no equipment that can train trapezius muscles more effectively than barbells. Just ask those bodybuilders whose trapezius muscles rise like mountains, such as Ronnie, the eight-time Mr. Olympia champion? Qian Ning and Kalman, professional athletes who switched from weightlifting to the International Sports Federation? Jackson, both devout believers, practiced Superman's trapezius muscle by basic old barbell movements such as shrugging.
9, calf muscle growth is the best: standing posture to raise the heel.
How much weight can you lift by lifting your heels in a sitting position? How about riding a donkey and lifting your feet? Our guess is that the weight of the latter is not up to the level of the former. The key to training muscles is to use as much weight as possible to stimulate within the range of repetitive movements that promote overgrowth. So you don't need to think at this time-if you want a muscular calf, you must first do a standing heel lift, which will directly affect the gastrocnemius, the largest muscle of the calf.
10, the best overall abdominal muscle training: belly rolling.
In a study in 2004, researchers at the Nebraska State University Medical Center (located in Omaha) found that the basic abdominal rolling movement can stimulate all four muscles in the abdominal muscle area (rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis) with a little modification. Using two different abdominal rolling methods, they measured the muscle activity of these four abdominal muscles. In the first method, the researchers issued the following instructions to the test population:
1) When the abdominal muscles are tightened, the navel is pushed outward;
2) Try to shorten the distance from the bottom of the chest to the groin when rolling the abdomen;
3) Pay attention to make the ribs downward and inward while rolling the abdomen. They reported that this improved abdominal rolling training can effectively stimulate rectus abdominis.
In the second method, the researchers gave the following instructions:
1) try to completely roll up the abdominal muscles and let the navel face the floor;
2) Keep the abdominal muscles tight and try to keep the back level;
3) When rolling the abdomen, pay attention to keeping the chest forward. This improved abdominal curl focuses on the external oblique muscle and the internal oblique muscle. Although it is impossible to directly measure the activity of transverse abdominis muscle, researchers can guess that when the internal oblique muscle works, this deep muscle also works. The final conclusion is that one action (belly roll) plus two other different techniques and methods is equivalent to the full participation of the core muscles of the body. If you don't have more time to train your abdominal muscles, remember that these things can get twice the result with half the effort.