If you find the right method and train several muscle groups at the same time, the compound training method is actually better. By stimulating adjacent muscle groups, we can enhance muscle vitality more effectively.
The fitness training program introduced to you today can train the pectoral muscles, biceps and triceps at the same time, so the intensity is relatively high. You can choose dumbbells or weight-bearing equipment with appropriate weight according to your own ability.
1, tilt the single dumbbell bench press upward.
Adjust the bench press chair to the upward tilt mode, select a dumbbell, and hold one end of the dumbbell tightly with both hands to achieve the effect of narrow grip. The back is close to the chair surface, the elbows are fixed at the sides of the body, the chest is lifted, and the arms are flexed and stretched to do bench presses.
Each group 10 makes 4 groups. This action can stimulate the inner chest muscles well.
2, three groups of training
This training should do three movements, which should be done continuously, with no rest time. Once you have trained your chest muscles and arms, you can fully feel the congestion of these three muscle groups after completing this training.
The first movement, the dumbbell bird, is one of the most effective movements for the chest. Lie flat on the bench press, with your back close to the chair surface, your arms slightly bent, your arms raised and your palms facing each other.
When walking down, you can move your elbow below the horizontal plane of the chair with the shoulder firmly supported, and when lifting up, it will stay at the top, staying at 1 s, and the stretching feeling on the outside of the chest and the squeezing feeling on the inside of the chest will be more obvious.
The second action, put down the dumbbell, put your hands on the edge of the bench press, and keep your feet away from your body as far as possible to support your body. Every time you come down, keep your body as close to the ground as possible. When going up, use the strength of triceps to go up and straighten your arms.
The third action is aimed at the bending of biceps, but the difference is that one hand is in front, one hand is on the side, both hands are bent at the same time, palms are up, elbows are always fixed, at both sides of the body, don't shake.
Three actions are taken as 1 group continuously, and one * * * is taken as three groups, and each action in each group is taken as 10- 12. If you want to strengthen the training effect, you can increase the weight of dumbbells in each group and reduce the number.
3. Super group training
Two continuous movements, one with three heads and one chest, only need to use the pulley machine.
The first action, horizontal triceps stretching, standard training standing posture, only hold the rope handle in a relatively far place from the pulley machine, keep the arm straight outward and always keep horizontal, and keep the rest of the body still. ?
In the second action, the pulley goes over the chest, and the hand holds the rope handle relatively close to the pulley machine, and the arm slightly bends to pull the rope from the chest to the back. Slow down, keep your center of gravity steady and don't shake.
Two actions are done continuously in 1 group, and one * * * is done in 3 groups, and each action in each group is done by 10- 12 left and right hands respectively.
4. Hold the lever and bend it.
Finally, take double-headed bending as the end of the whole training. You can choose a heavier weight to do 8 at first in a decreasing way, then decrease the weight in turn and increase the number of actions at the same time, and do 4 groups one by one.
Hold both ends of the grip with both hands, lean forward slightly and get closer to the pulley machine. The rope passes through the leg, and the two upper arms are fixed at the sides of the body for bending.
Sometimes it is helpful to change the training plan and stimulate the muscles.