The novice muscle fitness guide protects our joints so as not to be easily injured during exercise. I believe many people have used this sport to exercise in primary and secondary schools. Different people should arrange exercise time according to their living habits. Exercise can lower the blood sugar of the body. Now share the skills of the novice muscle fitness guide.

A guide to muscle fitness for beginners 1 1. Don't arch your back too much for weight.

All heavy movements will make mistakes, especially when you make recommendations. In order to push up more weight, many people leave their lower back off the cushion, which is the body looking for a better lever position. This can quickly turn the overhead push into an upward inclined push, but it will put your lower back at risk of injury.

This will not only reduce the stimulation to the toe of deltoid muscle. For safety reasons, it is recommended to keep the spine neutral or slightly arched-the front and rear core muscles are tightened. Thoracolumbar hyperextension combined with load-bearing can lead to disc herniation.

When you do a sitting shoulder push, keep your back completely attached to the back of the chair. When standing, be careful not to bend too much. A certain degree of anti-bow is understandable.

2. Don't be too heavy when pushing the neck.

Some fans are obsessed with three groups 10 training, and many like the cycle of heavy weight and light weight. It may be a mistake if the barbell adds too many blocks when doing low-frequency and heavy neck pressing.

At the lowest point of neck pushing, the muscles of the shoulder are in the most unfavorable anatomical position. Overweight will increase the possibility of tearing. If you want to use heavy weight, try to push your neck forward.

Don't hold the distance too narrow when rowing upright.

In order to stimulate the middle bundle of deltoid muscle to the maximum extent, the big arm should work straight on your side. This can be done with a medium grip rather than a very narrow grip.

If your grip is narrow, look at your elbow. They move forward and then go back to one side of the body, not directly from one side to the other. Using a narrow grip will lead to internal rotation of the shoulder joint, which is unhealthy for your joint. This not only concentrates the stimulation on the middle bundle of deltoid muscle, but also increases the probability of long-term injury.

4. Don't limit the scope of your activities.

Many trainers can reach the shoulder height when doing side lifts or preconditions, but the middle bundle and front bundle of deltoid muscle do not reach the peak of the range of motion. In fact, you can hold them higher because they are still shrinking. Some experts suggest that you can walk 45 degrees above the water.

The longer journey makes these sports more difficult, so you may sacrifice some weight, but the extra range and tense time make these sports more worthy of being included in the plan.

5, don't open or close the elbow in a single joint action.

Only beginners will make this mistake, but it is not uncommon in some medium-level training. Keep your arms slightly bent when doing single joint exercises such as side lift, forward lift and bird prone.

Once you start opening or closing the elbow, the triceps begin to participate, reducing the isolation effect you want. In the side lift, inverted bird and other exercises, many practitioners mistakenly straighten their elbows to 180 at the end of the movement, and then return to 90 when falling weight.

Being overweight is often the culprit. If you straighten your arm in the shoulder movement, congratulations, good three-headed fuck! But I'm sorry, today is shoulder training day.

When we notice that the elbow joint is straight, it is meaningless to keep the elbow joint locked all the time, which will only increase the pressure on the joint.

6. Don't put the training of deltoid posterior bundle at the end.

The deltoid muscle is divided into three bundles: anterior, middle and posterior. Some people train in this order, which is a huge mistake.

Some people who are keen on chest training may have well-developed deltoid toes (doing work in all bench presses), but such people often lack all-round development.

If you neglect back training, your deltoid posterior bundle may be very small compared with the other two bundles, which may lead to rotator cuff problems in the future, and may also cause your shoulders to become round.

If you have a lagging part-for most people, it is the back beam, do some single-joint exercise when you are energetic (after recommendation), or consider adding a single-joint exercise to stimulate the area.

If your deltoid is highly developed, you can change the order to ensure balanced development. If you always train an area at the end of training, you are likely to fall behind.

7. Don't postpone rotator cuff training.

Training is always tiring, not to mention spending extra time on those muscles that you can't see. This is why many people put rotator cuff training at the end of their plans. Rotator cuff muscles-composed of four muscles, cooperate with deltoid muscle to help stabilize shoulder joint.

When you train deltoid muscle-and chest, if you skip rotator cuff muscle, the proportion of these two muscle groups will be out of balance. This will increase your chances of rotator cuff injury. Any experienced coach will tell you the importance of healthy rotator cuff.

The movements are not handsome, but doing shoulder internal rotation and external rotation can help you keep your shoulders healthy.

8. Don't practice your shoulders after chest training.

Shoulders, especially deltoid toes, are often recruited in chest exercises, and your triceps also play an auxiliary role in the recommendation process, so how to arrange the differentiation of training is very important.

If you train deltoid and triceps on the same day, it's no problem. If not, insert it for at least two days on the chest training day to ensure that the deltoid muscle will not be overused. For example, don't practice chest on Monday, shoulder on Tuesday and three heads on Wednesday. Add some traction plans (back or head), legs or rest days to ensure muscle recovery.

No matter what size and details you want, it can protect you from harm.

Guide to muscle fitness for beginners 2 1, chest muscle training

Mainly exercise chest muscles, and assist in exercising abdominal muscles, shoulders and triceps.

Adjust the dumbbell chair to a 30-degree angle, keep your hands shoulder width or chest sides, then lift the dumbbell as far away from your face as possible, then pull it back to its original position and repeat the action. Exercise once every other day, 4 groups each time, each group 10- 15 times, and rest for 60 seconds between groups.

2. Upper back muscle training

It mainly trains back muscles and assists abdominal muscles, forearms and biceps.

Find a railing below the waist, turn your back to the ground, put your feet flat on the ground, then hold the railing with both hands (if the strength is not enough, you can hook the railing with your arms), and use the strength of your chest to close the railing to your shoulder blades for 2 seconds, and repeat the action. It is recommended to cycle 8 times, 2 ~ 3 times a week, 3 times each time, with an interval of 60 seconds.

Step 3: Shoulder training

Mainly exercise the shoulders and assist in exercising the abdominal muscles.

Keep the chest upright, hold the long pole shoulder-width with both hands, then straighten your arms to the highest position, and then press the long pole down to below the chest as far as possible, and repeat the action. Exercise once every other day, 4 groups each time, each group 10- 15 times, and rest for 45 seconds between groups.

4. Hip training

Mainly exercise gluteal muscles, and assist in exercising quadriceps femoris, hamstring, abdomen, calf and lower back.

Feet are shoulder width apart, then start from the squatting position, hold the barbell with both hands and push it up until the whole body stands straight, then press it back to the squatting position and repeat the action. Exercise once every other day, 4 groups each time, each group 12 times, 60 seconds between groups.

5. Biceps training

Mainly exercise biceps, and assist in exercising abdominal muscles and latissimus dorsi.

Simply put, it is to hang the horizontal bar. The best way is to use the backhand grip, try to raise your chin above the horizontal bar height and repeat the action. Exercise once every other day, 4 groups each time, 8 times in each group, and rest for 60 seconds between groups.

6. Leg training

Mainly exercise quadriceps femoris, and assist to exercise abdominal muscles, thighs, buttocks and calves.

Sit in a sitting position, with your knees resting on your chest as far as possible, so that your thighs make a 90-degree angle with the ground, and then straighten your feet. Remember that straightening your knees without bending is a complete step and repeat the action. Exercise once every other day, 3 groups each time, each group 15 times, and rest for 45 seconds between groups.

7. abdominal muscle training

Mainly exercise abdominal muscles, and assist in exercising hip and thigh muscles.

Lie flat on the ground with your hips at a 90-degree angle to your knees, then lift your hips off the ground for a few seconds, keep your knees bent and continue to exercise. Remember to move slowly when you put your feet down. Exercise once every other day, 4 groups each time, each group 10 times, and rest for 60 seconds between groups.

8. Triceps training

Mainly exercise triceps, and assist in exercising chest muscles, shoulders and abdominal muscles.

In fact, it is a standard push-up. Hands are shoulder-width apart. When you press down, your arms are parallel to your body and repeat your actions. Exercise once every other day, 3 groups each time, each group 12 times, and rest for 45 seconds between groups.