Look at this training and nutrition.
I'll give you three kinds of training, one is gym training, the other is dumbbell training at home (if you don't have time to go to the gym, you can do some simple training at home), and the third is unarmed training (you can warm up without going to the gym or having equipment at home)
Practice method
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The following exercise methods are for reference only, and the specific methods depend on individual circumstances.
biceps brachii
The biceps brachii protrudes forward of the upper arm. Basic action: 1, arms bent, this action can be standing or sitting, and there are various ways to lift dumbbells and barbells. The upper arm must be tightly attached to the armpit, and the hands should be bent as far as possible to the chest by using the contraction force of the biceps brachii. 2, backhand narrow grip pull-ups, but also use the strength of biceps brachii contraction to achieve the purpose of exercise. (Practice six groups, each group 12- 15 times).
triceps brachii
Behind the upper arm is triceps brachii. Practicing triceps brachii well can make your arm muscles clear. Basic action: 1. There are two movements: lying flat on the wide stool with hands shoulder width apart, holding the barbell and lifting it, then slowly bending it back to the top with the elbow joint as the fulcrum, and then restoring the barbell to its original position with the help of the contraction force of triceps brachii. (Practice six groups, each group 12- 15 times).
triangular
The muscles of the shoulder are deltoid muscles, which are divided into anterior bundle, middle bundle and posterior bundle. Basic movements: 1, toe adduction, holding dumbbells or barbells in front of you, holding them shoulder-width, and forcibly raising your arms to make them 90 degrees with your body (practice six groups, each group 12- 15 times). 2. In the center sill, hold the dumbbell beside you and lift your arms from both sides to the top of your head. (Practice six groups, each group 12- 15 times). 3. At the back, hold the barbell shoulder-width with both hands, put the barbell behind your neck, straighten your arms and push the barbell up, then slowly bend your arms and put the barbell behind your neck and shoulders. (Practice six groups, each group 12- 15 times).
abdominal muscle
Lumbar muscles and abdominal muscles are difficult to practice, so you have to work hard. Basic action: 1. Inclined sit-ups. I won't say much about this action. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and then bend your body. 3. From both ends, lie flat on the bench, straighten your upper arms and legs, swing your arms straight, take your hips as the fulcrum, close your upper body and legs at the same time, and touch your raised toes with your hands. 4. Bow the weight behind the neck, put the barbell behind the neck, slowly lean forward, make 90 degrees with the leg, and then use the waist strength to restore the original position. (Practice six groups, each group 12- 15 times).
Femoral muscle
Basic movements: 1, squat with the center of gravity behind the neck, barbells crossed on the shoulders, feet open shoulder width, squat and breathe, and then stand up with the help of quadriceps. (Practice six groups, each group 12- 15 times). 2. Squat down with weight before the neck, pull out the barbell and put it on the clavicle before the chest, and bend your knees slowly until the thighs are closed and tightened. (Practice six groups, each group 12- 15 times). In order to increase the load, you can pad the heel with 5-6 cm of bricks or wood.
Leg muscles
The bodybuilding standard of calf muscles is to practice rhombus. Basic movements: 1, lift the heel, with two toes standing on a board or brick 5- 10 cm above the ground, slowly sink the heel into the ground first, then lift the heel and stand on tiptoe, improve the position of the body's center of gravity, and tighten the muscles of the buttocks and thighs. (Practice six groups, each group 12- 15 times)
musculus pectoralis major
Pectoralis major is one of the larger muscles in human body, which is relatively easy to practice. Basic action: 1. A supine bird lies flat on its back on a wide stool, holding a dumbbell in each hand, raising both hands, and then slowly spreading to the sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Lie flat on the wide stool, lift the barbell with both hands, then slowly put it above the nipple, and then push hard. This action requires two people to cooperate and the other person to protect it. (Practice six groups, each group 12- 15 times). 3, push-ups to improve the difficulty, you can raise your feet to a 45-degree angle, put heavy objects on your back or neck for overload training, so that the pectoralis major muscles can be fully stretched. (Practice six groups, each group 12- 15 times)
latissimus dorsi
With the development of latissimus dorsi, the human torso presents a "V" shape, like an open fan. Basic movements: 1, pull-ups, pull-ups and then widen your neck, don't shake your body, then bend your arms and pull-ups. This action is the most effective. (Practice six groups, each group 12- 15 times) 2. Rowing vertically, the person's waist bends 90 degrees, hands hang down and hold the barbell, then pull the barbell up to the waist, hold it for a while, and exert force on the back. (Practice six groups, each group 12- 15 times). 3. Practice of special combined musical instruments.
Dietary nutrition
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Overview of bodybuilding nutrition
Bodybuilders need special nutrition to meet the high level of muscle repair and growth. Generally speaking, bodybuilders need more calories than ordinary people of the same height to maintain the energy needed for training and muscle growth, and to maintain the synthesis of protein. The energy level of food in the preparation period of the competition will be slightly lower than the normal energy level to maintain physiological needs, and combined with aerobic training to achieve the purpose of reducing fat. The proportion of carbohydrate, protein and fat in the food energy required by bodybuilders will vary from person to person.
Carbohydrate is very important for bodybuilders. It provides necessary energy for the body to participate in sports and recover. Bodybuilders need hypoglycemic polysaccharides and other slow-release carbohydrates. Compared with sucrose and starch with high glycemic index, these substances release energy more slowly. Smooth energy release is very important. Otherwise, substances produced by hyperglycemia will make the body's insulin level rise sharply, thus inducing the body to convert more energy into fat instead of storing it in muscles, and the energy that should have acted on muscle growth will also be wasted. However, bodybuilders often ingest some rapidly digestible sugars (usually pure glucose or maltose) after training, because this will promote the recovery of muscle glycogen and the synthesis of protein in muscle.
Protein should be the most concerned dietary nutrition for bodybuilders. Functional proteins, such as motor proteins (including myosin, kinesin and kinesin), can produce forces that cause muscle contraction. At present, it is believed that 25 ~ 30% of bodybuilders' total energy should come from protein to maintain and improve their synthetic ability. Protein's energy intake is a widely debated topic. Many people think that the ideal intake of protein is per pound 1g(0.45kg). Some people suggest eating less, while others suggest 1.5 ~ 2g or more. It's a definite conclusion that protein should take an average intake during the day, especially during training, after training and before going to bed. The optimal intake of protein is still controversial. Chicken, beef, pork, fish, eggs and dairy products all contain more protein; The protein content of nuts, plant seeds and beans is also high. Casein and whey protein are often used to make protein tonic. Whey protein is favored by bodybuilders because of its high biological value (BV) and high absorption rate. Many famous brands use this protein as a tonic. Bodybuilders need high-quality protein with high biological value; They tend to avoid relying on soy protein as the main source of protein, because soy contains estrogenic components. Of course, some nutrition experts believe that trace amounts of estrogen-like compounds and phytoestrogens contained in soybeans, flaxseed and many other plant foods are beneficial. They may compete with men's own estrogen for hormone receptors and inhibit the effects of estrogen. This function also includes inhibiting pituitary function, stimulating P450 system in the liver (which can degrade chemicals, hormones, drugs and metabolic wastes in the human body) to work actively, and eliminating excess estrogen in the body.
Bodybuilders often divide their daily food intake into 5-7 meals, the contents of each meal are basically the same, and the interval between two meals is equal (generally 2-3 hours). Compared with the regular three meals a day, this method has two purposes: it can not only prevent satiety, but also improve basal metabolism. However, through calorimetry and isotope calibration of water, reliable research results have shown that frequent meals can not promote metabolism.
Principles of nutrition
Nutrition is essential for everyone, and people engaged in bodybuilding training need adequate nutrition. Beginners often focus on training and ignore nutrition. In fact, without proper nutrition, any training is ineffective, so beginners should pay attention to the following five principles of bodybuilding nutrition:
1, supplement enough heat energy: muscle growth consumes energy. Without enough heat, normal muscle growth cannot be guaranteed.
2. Replenish enough carbohydrates: In bodybuilding training, energy is mainly provided by glycogen, and the intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.
3. Supplement high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must take high-quality protein every day to build muscles.
4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.
5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.
Nutrition strategy
Strategy 1: Dinner is high in protein
Developed muscles can be obtained through regular weight-bearing training, high-protein diet and sleep. Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells. Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks.
Strategy 2: Eat high protein after training.
Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort. Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including a nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.
One is dumbbell exercise at home, and the other is bare-handed exercise at home (which can be used as the first choice for warm-up). Choose for yourself.
Eat more foods containing protein, such as beef, chicken breast, eggs, milk, potatoes, tomatoes and broccoli. Just add three meals, so that the weight goes up, the muscles come out, the body naturally coordinates, the weight goes up, and the body will be fine (if you don't want to practice nutrition, you can eat normally without adding meals)
1 dumbbell training
Where should I exercise my muscles if I want to get in good shape? If you really want to be healthy, of course, full-body exercise is the best. You have to name the main exercise area, that is, the big muscle group. The human body has three major muscle groups, namely, chest, back and legs. That is to say, you mainly practice chest, back and shoulders, plus biceps and abdominal muscles, so you can do sit-ups.
Ok, let's talk about the pectoralis major, pectoralis minor and intercostal muscles.
(1) bird movement
Preparation posture: Lie on your back on a low bench shoulder width (3 square benches can be used instead in the family), with your legs flexed, your feet apart, your feet firmly on the ground, your arms straight, your hands holding dumbbells and your fists facing each other.
Action: At the same time, both arms slowly fall from above to the body, and try to expand the chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted from both sides to the chest along the original path, and the preparation posture can be restored. Repeat the above actions for about 20 times.
In addition to supine position, birds can also move in standing position and inclined plate position (the angle of inclined plate is 30-60).
Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the speed of lifting and recovering is slightly faster than that of descending. After the arm is vertical, the pectoralis major still keeps trying to contract.
Function: Mainly develop pectoralis major and deltoid muscle.
(2) Sit back and lift
Preparation posture: Lie on your back on a low bench, knees bent, feet apart, step on the ground, arms straight, hands holding dumbbells on your legs.
Action: the straight arm of the left upper limb forcibly lifts the dumbbell to the back of the head through the upward direction, and when the dumbbell is slightly lower than the body behind the head, it slowly returns to the side. Alternate left and right. Repeat the above actions for 20 times.
Key points: Tighten the back and waist muscles, and control the descending speed with the strength of pectoralis major. Pull it up a little faster and then put it down evenly and slowly. When you start practicing, don't weigh too much dumbbells.
Function: Developing serratus anterior muscle and shoulder and back muscle, and enlarging thoracic cavity at the same time are beneficial to increase vital capacity.
Biceps brachii-Biceps brachii is a very stubborn part. Improper training method is the same as not practicing (like abdominal muscles, it takes a long time to stimulate him, that is, to practice when nothing happens, so as to see the effect).
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. Mind 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.
Triceps brachii-1. Neck flexion and extension: mainly practice triceps brachii. I'm a little tired when I practice. Hang in there. )
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.
Side by side.
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Finally, talk about back 1. Bend over and paddle with your arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
That's about it. This is how I practice dumbbells at home. Of course, I practice in the morning and go to the gym to retrain in the afternoon or after work.
You can also make dumbbells with long legs. If you don't like it, try it.
1. Squat: mainly practice thigh muscles and gluteus maximus.
Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.
2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.
shank
Standing on one leg and lifting heels: mainly practicing calf muscles.
Action: Hold the dumbbell, hold the fixture, stand on the pedal with one front foot and lower the heel as low as possible.
Bend your knees with your other leg and lift your calves. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.
2 unarmed training does not require equipment, and unarmed strength training is mainly divided into three parts:
1, push-ups: pectoral muscles and triceps brachii
2. Flexibility and strength of waist and abdomen
3, handstand: shoulder and back.
Chest muscle training mainly depends on push-ups. . . . . . It is recommended to train once every two to three days, with about 20 times in each group and five groups each time. When practicing push-ups, you should master the skills of muscle retraction and extension. It takes about 3 seconds for the body to go down, and it is the same when it gets up, so that the muscles can be fully stressed and the stimulation effect can be achieved. With the gradual deepening of exercise, it is best to put some weight on your back, or take a chair with a tripod on it and let your body lean down. Just doing push-ups is not enough, it can only connect the whole muscle. Muscle lines need to be sculpted in other ways, just like the chest-clamping equipment in the gym. You can sculpt the muscle lines into six groups without using any equipment, and each group has 30 times. After doing push-ups, the growth and lines of the chest muscles will get twice the result with half the effort.
Training method of arm
(1) Forearm: Make a fist with your bare hands and exert your strength. Each group should practice until their hands are sore. Do this in four groups. It is recommended to do this 3-4 times a week.
(2) Biceps: Take a bucket at home and fill it with water or half a bucket, or feel tired according to your own strength. Practice with forearm three times a week, each time 15 beat, and do 5 groups.
(3) Triceps brachii: Contact by push-ups, but pay attention to the fact that the two hands doing push-ups should be close together, preferably stuck together, and then go up and down like push-ups, with the same number of times and groups as the biceps brachii.