Keep a good schedule and study habits.
If you like sports, you can run and take part in some ball games, which is the most important thing to maintain normal development at your age.
You don't want to be a professional athlete after practicing more, but you want to encourage others. The gain is outweighed by the loss.
How to practice chest muscles, abdominal muscles and arm muscles and bounce? Can you help me make a 14 skill plan to increase muscle mass: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent thoughts and actions, peak contraction, constant tension, relaxation between groups, more muscle training, eating protein after training, and taking a rest for 48 hours instead of taking a vacation?
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 straight arms, 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, hold the barbell with both hands and lift it, then slowly put it on * * *, 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.
How to exercise the muscles of abdominal muscles, chest muscles and arms [Fitness] Will high school students affect their height by practicing muscles? Chest muscles, abdominal muscles. How to effectively exercise upper limb muscles, chest muscles and abdominal muscles? What is the simplest and most effective way to practice abdominal muscles and chest muscles? How can I train my chest muscles and abdominal muscles in the shortest time? How to practice arm strength and abdominal muscles? What is the simplest and most effective exercise to practice abdominal muscles and chest muscles?
Adopt it
I want to practice abdominal muscles, chest muscles and arm muscles. Please help me make a plan. You don't need to practice your chest, shoulders, arms and back if you want to see the effect quickly. It only takes a few days of practice.
The specific plan depends on how much time you can spare. Is it at home or at the gym? Do you have any sports equipment at home?
The following is the plan I just arranged for a friend who wants to strengthen upper limb strength in Baidu yesterday. You can refer to it He has a pair of dumbbells with adjustable weight.
In the first week, getting familiar with the movements and finding the feeling of muscles in each movement will help improve the sequence.
Push-ups were warmed up in two groups, one group 15 (depending on the number of tests). Then find a flat stool and practice dumbbell chest push. Four groups, four groups of dumbbell birds, each group 12- 15R. Push-ups are exhausted in two groups. After the chest exercises, then the shoulders. Because the deltoid muscles in the chest and shoulders are also exerting force, you only need to push the shoulders with dumbbells. There are 4 groups, each group is 12- 15R. Then four groups of triceps brachii were trained by the flexion and extension of the dumbbell neck back arm, each group was 12- 15R. Dumbbell bending, concentrated bending, biceps brachii training, two movements, three groups for each movement, each group 12- 15R. Rest between groups 1 min. Abdominal muscles take sit-ups, sit-ups and leg lifts, with 4 groups in each group 15.
After a week of practice, you can still do these movements, mainly by changing the number of each group to 8- 10R, which requires long muscles.
Where r (and the number you see in other people's fitness plans) refers to the maximum number that can be completed with dumbbells and barbells of this weight.
In terms of diet, you don't need to lose weight, eat normally, and you can be full at 7 points. You can't overeat because of exercise. Protein supplement, breakfast, add two egg whites before going to bed, and throw away the yolk. After upper limb exercise, add 30g protein powder (whey protein powder) within half an hour.
Of course, going to the gym is better. Pay attention to the following points when making a plan:
1. Exercise mainly depends on the feeling of muscles. As long as the muscles you want to exercise are congested and sore, you are in place, instead of emphasizing quantity or weight. The change of weight and quantity is mainly the way to achieve muscle congestion.
2. Exercise one muscle at a time and do 3-4 movements, with 3-4 groups in each group. The exact number depends on the weight of dumbbells and personal ability.
3. Light weight, exercise above 12R in each group, mainly for endurance and lines.
Each group of 8- 12R mainly exercises muscles and long blocks. Each group below 6R mainly focuses on strength training.
If you want to go to the gym, you can trust me privately on Baidu platform, and I will arrange an exercise plan for you.
How to make the arm muscles, abdominal muscles, chest muscles and other muscles, even the most classic five fitness movements, bench press, squat, hard pull-ups, etc., can practice most of the muscles in the whole body.
How to practice abdominal muscles and arm muscles in fitness exercise, many people list abdominal muscle exercise as a necessary action every time. Despite this, there are still many fitness enthusiasts who know little about the movements of abdominal muscle exercise. For example, the posture and skills of the action, the different effects of different actions on abdominal muscles in different parts, which action has the greatest effect on abdominal muscles and so on.
If you want to practice abdominal muscles well, you must first understand the role of abdominal muscles. Abdominal muscles include rectus abdominis, oblique external abdominal muscles, oblique internal abdominal muscles and transverse abdominal muscles. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.
Let's compare five kinds of abdominal exercises to see which one can strengthen rectus abdominis more effectively.
Boarding service:
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
Abdominal rolling of fitness ball:
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
Leg lifting and belly rolling:
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
Reverse abdominal roll:
Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.
Traditional belly roll:
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.
Through electromyography test, it is found that boarding in the air is the most effective exercise to exercise rectus abdominis. The second place is leg lifting and belly rolling, and the third place is fitness ball belly rolling. Research shows that when a kind of training needs the continuous stability of abdominal muscles and the rotation of the body, abdominal muscles can produce the maximum activity. Because the balance needs to be controlled in an unstable environment, when doing belly roll training, the body-building ball belly roll needs more muscle contraction and control than the traditional belly roll.
In fact, in order to achieve the best results, it is recommended to try to do various kinds of exercises regularly, because it can exercise different muscles and is not easy to get bored. No matter which exercise method you choose, it takes time and patience to exercise and strengthen your abdominal muscles. Remember, the training goal of abdominal muscles is muscle endurance, not muscle and strength. Finally, remember to stretch your muscles after exercise.
You can find a stool or other object to make your body do push-ups at 30 degrees or other angles until you can do more than ten.
This has many benefits! I can do it every time, I can adjust my psychology every time, and I don't control whether I can do it in the end.
In this way, I'll show you a professional article.
Practice slowly step by step, don't worry! ! I wish you an early practice! ! ! !
Arm bodybuilding-the key lies in many times
Forearm bodybuilding-the key lies in many times
Besides neck, forearm is the most exposed part of human body. For this reason, a small number of bodybuilders spend a lot of time practicing their forearms today. It's really incomprehensible. In fact, almost every exercise has exercised the forearm to varying degrees. If your forearm is below normal level, you must do special forearm exercises as basic training. In other words, at the end of the training course, more than 2-3 groups of forearm exercises should be done. When doing these exercises, you should work as hard as other muscle groups. It is generally believed that the forearm is not easy to practice, and the incremental practice method that is repeated many times must be adopted. The mistake many bodybuilders make is that they use the same load every time they practice their forearms. It is necessary to constantly increase the load and let the forearm develop. In forearm practice, how to arrange the rhythm of training class is a more important problem. Forearm exercises should be carried out slowly and rhythmically, and the interval between groups should be minimized. When practicing, the forearm should be in the "pump effect", which can make blood flow into the forearm and help blood flow into the forearm muscles. After finishing one set of exercises, pause for a few seconds, shake your arms to relax your muscles, and then proceed to the next set of exercises. When practicing, if the load can be concentrated on the forearm, the result will definitely make the forearm grow rapidly. As long as you persist, the thickening of the hip circumference of the forearm may be unexpected. Forearm circumference is not easy to practice, so it needs to be given enough * * * under heavy load.
Upper arm bodybuilding-build solid biceps brachii and triceps brachii
At present, upper arm bodybuilding is developing in a strong and huge direction. But we should pay attention to the following two points: first, triceps brachii and biceps brachii should develop in harmony, and second, arms, legs and shoulders should also develop in harmony, otherwise it will be self-defeating. I object to blindly developing muscles without considering the reasonable proportion of the whole body. In fact, incorporating leg exercises into the training plan will increase the upper arm circumference by 15%. There are many young men who just want to practice their arms, thinking that just staring at them will do. Actually, it's not. Because only when the body can release a large number of nerve impulses can muscles develop. Of all the movements in the whole body, the foot movement can stimulate the human body to send out the biggest nerve impulse. Therefore, high-intensity and regular leg exercise is essential. Of course, leg exercises don't have to be carried out on the same day as hip exercises, and arm and leg exercises can be combined by cross-training. When doing double-arm exercises, we should pay attention to the gradual rhythm of the training class, and don't suddenly increase the weight of the exercise, which will lead to irregular practice movements. You should add a small amount of weight on the basis of feeling that you don't have to go all out. However, we still need to continue to work hard to achieve the goal of practice. Keep trying new things and pray that you can get feedback from yourself during training. You should make up your mind to thicken the circumference of your upper arm, but don't let your nerves get too nervous.
The developed triceps brachii is one of the most amazing miracles in bodybuilding. Of course, it depends on whether the triceps brachii is developed. If it is not, it is not perfect. Triceps brachii is the opposite of biceps brachii, and the former is used to stretch the arm. Any arm stretching that resists a certain resistance will * * * this part of the muscle. So there are many ways to practice triceps brachii. The role of the latter is to bend the buttocks. Whether doing bench press or clean and jerk with dumbbells or barbells, triceps brachii will be developed to varying degrees, and the girth will increase rapidly. However, in order to further develop the triceps brachii and make your upper arm reach a super level, you need special muscle training. In fact, the lateral head of triceps brachii can be developed to some extent when the distance between two elbow joints is obviously greater than the distance between hands. For example, when an exerciser makes a general push under the triceps brachii, all three heads of the triceps brachii are exercised if the arms are close to the sides of the body. But if you try to lift your elbow and let it abduct, you should mainly practice your side head. I'm sure that when these muscles are fully developed, the upper arm can appear thicker and more suitable. Although I firmly say that I will work hard to develop the triceps brachii, I also want to warn you that it is not necessary to practice the triceps brachii continuously with a very heavy load, because it will damage the elbow joint and cause severe pain. This kind of pain is usually called "tennis elbow" and is caused by ligament inflammation. If the elbow joint is injured while doing triceps brachii exercises, you should stop practicing immediately. So that it is possible to do the same exercise again after recovery. Generally speaking, the triceps brachii exercises that are most likely to cause elbow pain are one-arm triceps brachii stretching and doing triceps brachii exercises on the frame exerciser. The safest thing is some compound exercises, such as narrow grip push and parallel bars. But it also varies from person to person. I know a person who does all kinds of heavy triceps exercises all the year round and never feels anything wrong with his elbow. Another middleweight athlete had an elbow problem while another person was doing some compound triceps exercises. The treatment is the same, that is, stop moving.
In the field of bodybuilding, it is generally believed that the triceps brachii can be practiced separately through special exercises, so that the triceps brachii has a clear outline and three distinct lines. It is impossible for biceps brachii to reach the same level. If your biceps grow on the upper side (there is a big gap in the elbow when viewed from the side), you should do a lot of "sermon stool" arm bending exercises (the smaller the angle between the stool surface and the ground, the lower the training position). On the contrary, if the biceps brachii grows flat, you need to do some exercises listed by me to thicken the biceps brachii. In particular, we should do some small-scale biceps exercises, such as reverse grip pull-ups, sitting posture bending arm pulley stretching exercises. But as I said before, it is unrealistic to completely change the shape of biceps brachii.
How to make the back of the arm strong
The muscle training of human body depends on the activity. When you focus on wrist movements, the muscles you train are mainly in the forearm muscles; If the elbow joint is the main part, the muscle to be trained is the upper arm; When the shoulder joint is the main part, the muscles to be trained are the related muscles of the shoulder. That is to say, the muscles of the proximal limb (close to the trunk) of the movable joint are the main action muscles of the joint, which is of course the main part of training.
Although holding dumbbells, if the wrist joint is the main activity mode, instead of evenly distributing wrist contraction and extension, abduction and adduction, elbow contraction and extension, shoulder contraction and extension, abduction and adduction, horizontal abduction and horizontal adduction, internal rotation and external rotation, hand muscles can be effectively trained.
The weight of dumbbells is limited, but compared with the muscles of hands, forearms, upper arms and shoulders, the training of distal muscles is mainly muscle strength, and the training of proximal muscles is mainly muscle endurance, so the natural effect is different.
When you want to train the muscle strength and quality of your arms, the weight of dumbbells is only effective for the muscles of your hands and forearms, and the muscle training of your upper arms and shoulders needs more weight to show the effect of muscle strength training. Too light can only train muscle endurance.
Muscle strength training should be coordinated with the whole body, and regional training is not only ineffective, but also easy to degenerate again. Poor dry muscles and insufficient muscle strength in the chest and back make it difficult to show the muscles in the shoulders.
The easiest way to practice abdominal muscles and arm muscles is to do sit-ups and push-ups in groups. Don't do too much at once.
How about it: one group does 15, one group takes a break for a few minutes, and the other group insists on doing it.
I 14 years old, weighing 48KG, want to exercise my muscles. I want to exercise my arm muscles, chest muscles and abdominal muscles, and I want to make an expert design plan. Due to the function of arm muscles, the effect is very good:
1. Dumbbell (buy if you can, take the water bottle if you can);
2. Wide-shouldered push-ups (lengthen your hands before doing it);
3. Pull-ups (that is, hold the horizontal bar and lift your body upward, and your chin can fall above the horizontal bar).
Pectoral muscles:
1. Narrow shoulder push-ups (shorten the distance between two receivers before doing them);
2. Parallel bars (put your hands on the parallel bars, bend your arms, and then lift them).
Abdominal muscles:
1. Sit-ups (lie flat on the mat, with your legs bent and your head in your hands, or curl your body by your sides. You need friends to help you press your feet.
2. Lift the upper body (find a bed, lie on it, move the upper body out of the edge of the bed, put your head in your hands, lift the upper body slightly, and then fall down. You need a friend to help you hold your legs.
3. Ride a bike (lie flat on the mat, raise your legs and bend them 90 degrees, then push and pull them back and forth like riding a bike, then put your head in your hands, slightly raise your neck and swing left and right) ...
Can't stand it, and it shouldn't have a high effect.
How to practice upper body muscles (abdominal muscles, chest muscles and arm muscles)? Ask experts to answer. As long as you have a pair of dumbbells and a systematic practice plan, you can succeed. As a beginner, I will arrange a primary fitness plan for you, and it will have unexpected results if you persist for several months. I wish you an ideal figure as soon as possible.
On Monday, chest+triceps training
(1) dumbbell bench press10-12mx3 group
(2) dumbbell bird 10- 12RM x3 group.
(3) Push-ups 15-20 (times) x4 group
(4) Flexion and extension of one-arm nape in sitting posture: 8- 12RM (times) x3 group.
(5) Prone arm flexion and extension: 8- 12RM (times) x3 group.
On Wednesday, back+biceps training
(1) dumbbell rowing: 8- 12RM (times) x4
(2) Wide grip pull-ups: 8- 12RM (times) x4
(3) Narrow grip pull-ups: 8- 12RM (times) x4
(4) Bending: group 8- 12RM (times) x3.
(5) Standing dumbbell hammer bends 8- 12RM (times) x3 group.
(6) Alternate bending with dumbbells: 8- 12RM (times) x3 group.
Friday, leg+shoulder training day
(1) dumbbell squat 8- 10RM (times) x3 group
(2) Dumbbell Squat 8- 10rm3 group
(3) Knead 8- 10rm3 group with dumbbells.
(4) Standing dumbbell press 10- 12RM (times) x3
(5) dumbbell side lift 10- 12RM (times) x3
(6) Raise the dumbbell horizontally before 10- 12RM (times) x3.
I wish you early success. If it is useful to you, please choose a satisfactory answer, give an approval and encourage you. thank you