1, only 30 minutes of practice time at a time-reduce the rest time between groups to 30-45 seconds, and then omit some similar actions, but you must ensure that each muscle group gets exercise once.
2, want to grow muscles-keep the content unchanged, but increase the weight of use and reduce the number of times in each group. Select the maximum weight that can complete 6-8 groups.
3, want to lose weight-you can arrange the whole set of movements into circular exercise, improve heart rate and calorie consumption. Choose five actions from each set of exercises. The first exercise is to do two groups, each group 12 times, rest between groups 10- 15 times, and then practice aerobic exercise with 80% intensity for 5 minutes. Then complete the other four movements and aerobic exercise as well. Pay attention to the choice of lower limb aerobic exercise, such as exercise bike, in order to facilitate the balanced development of upper and lower limbs.
4, can you practice abdominal muscles every day-because abdominal muscles will participate in various push-pull movements, so exercise several times a week. You can choose some different actions and take turns each time. Or add abdominal exercises to the push-pull routine, such as abdominal exercises on the pull day and other muscles responsible for stabilizing the trunk on the push day, including waist muscles. Exercise trunk muscles can use fitness balls, stabilizing boards and other equipment. Rectus abdominis is the main muscle that constitutes the "six-block" abdominal muscles. You can do supine, leg lifts, leg lifts and other sports. Abdominal exercises can be performed before or after the whole set of movements.
5, can you use push-ups, pull-ups, parallel bars arm flexion and extension instead of equipment practice-if you are stronger, you can use these actions instead of exercises with the same effect, such as pull-down and push-down.
6. What should I do if I feel bored? You can change the convenient angle of the equipment and use dumbbells and barbells alternately with the equipment. Even if the action allows, you should change your two-handed exercise to one-handed exercise, just don't forget to follow the correct muscle exercise sequence.
Practice and action essentials of "pushing"
1. Dumbbell bench press (or chest press with barbell bench press equipment)-Lie on your back on the training platform and hold the dumbbell with both hands. Bend your elbow and your upper arm is parallel to the ground. In the process of push-ups, dumbbells move closer to the middle, lift them to the top and almost touch each other, then slowly descend and recover after a pause.
2, pulley clip chest (or inclined dumbbell bird)-standing in the center of the instrument, holding the high pulley handle with both hands, elbow slightly bent, pull the handle to a body center line. The action route is arc-shaped, as if embracing a big tree.
3. Butterfly flying bird (or dumbbell flying bird)-Hold the handle with both hands, and the wrist, elbow and shoulder are in a line. Keep your body upright, pull the handle forward, be careful not to drop your elbow, and slowly restore the handle after gently touching it.
4. Dumbbell Shoulder Pressing (or Equipment Shoulder Pushing)-Sit on the training stool, and hold both sides of the dumbbell dry ear forward with your palms. Push the dumbbell upward, and the vertices almost touch and then slowly descend and recover. Be careful not to swing your body during the action.
5, dumbbell lift (or pulley lift)-knees slightly bent, back straight standing. Put your palms back and hold the dumbbell in front of your thighs. Lift the dumbbell to shoulder height or slightly above the shoulder, and then slowly lower it to recover. Be careful not to sway.
6. Pull down the rope handle (or straight rod) tensioner-hold the rope handle with both hands, and keep your elbows close to your side and keep still during the movement. Press down hard with your hands until your arms are almost straight. Slowly restore and repeat.
7, supine arm flexion and extension (or straight bar down)-supine on the training stool, holding a barbell on the chest. Bend your elbow, lower the bar to the front of your head, then straighten your arm and recover.
8. Hold the dumbbell wrist flexion and extension (or barbell wrist flexion and extension)-Sit on the stool, with the forearm supported on the leg, and hold 65,438+0 dumbbells in both hands, palms down. Slowly stretch your wrist, lift the dumbbell, and then slowly descend to recover.
Strength is the source of all sports, which refers to the ability to overcome and resist internal and external resistance by muscle contraction. It consists of two factors:
1. The resultant force of muscle contraction when completing the action, such as straight fist, in addition to the brachialis and biceps brachii of the upper arm, the shoulder strap muscles also participate in the work, and these muscles participate in the straight fist to form a resultant force to hit the target;
2. Coordination ability of muscle contraction. When active muscles work, other coordinating muscles cooperate. Muscle strength is divided into upper limb strength, waist and abdomen strength and lower limb strength according to position; According to the formation of muscle contraction, muscle strength can be divided into dynamic strength and static strength, and dynamic strength can be further divided into weight strength and speed strength. Generally speaking, the armed police is usually a dynamic force to capture the enemy. According to the different requirements of sports for strength quality, strength quality can also be divided into three types: maximum strength, rapid strength and strength endurance.
There are various means of strength training. First, unarmed training, such as air strike practice in boxing, frog leaping to develop leg strength, 30-meter running, middle and long distance running, etc. The second is to practice with strength training equipment. Training equipment refers to the equipment specially used to develop strength quality, such as comprehensive exerciser, which enables people to show the muscle strength needed by athletes in various postures such as sitting, lying and standing.
Methods of developing strength training:
1. Load-bearing resistance exercise. This kind of exercise develops strength quality according to the load, weight and repetition times of the exercise, such as pushing barbells.
2. Antagonistic exercise is that both sides develop their strength and quality through short-term static movements, such as pushing, pulling, squatting with weight, etc.
3. Practice of overcoming elastic objects. It is to develop the strength quality according to the resistance produced by the deformation of elastic objects, such as using tensioners and pulling rubber bands.
4. Using the strength trainer to practice can make the body practice various postures.
5. Exercises to overcome external environmental resistance, that is, to overcome the natural environment and develop strength and quality, such as running or jumping in sand, grass and snow.
6. Exercises to overcome your own weight, such as arm flexion and extension at the bar end, pull-ups, sit-ups, squats, vertical jumps, etc.
Several problems to be grasped in developing strength training;
1. Be targeted: first, pay attention to features, and second, pay attention to precision development. For example, when doing strength exercises for a certain muscle group, resistance must be exerted on the muscle group.
2. System arrangement. Strength training increased rapidly and soon subsided after stopping training. For example, strength training lasts for 20 weeks, and every day, the strength increases by 50%, and then it doesn't practice at all, and it completely fades after 30 weeks.
3. Combining local strength with overall strength, scientifically arranging and adjusting exercise load; Strength training should be carried out alternately with other non-strength training or relaxation exercises to enhance muscle elasticity; Strength training should be arranged reasonably, generally no more than three times a week. In addition, strength training should not be carried out when you are tired, otherwise it will develop not strength but endurance. Natural strength is because your own neurons control more muscle fibers. After training, neurons are stimulated to control more muscle fibers.
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Alternate bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.