Common examples are chicken, beef and eggs. ...
You can buy protein, weighting agent, etc. If there are conditions.
Exercising abdominal muscles is the key
Practice method
Modern medicine has proved that the "general's belly" formed by the loss of elasticity of male abdominal muscles is closely related to many common diseases such as hypertension, heart disease and diabetes. Therefore, middle-aged men should focus on muscle exercise, of which abdominal muscles are the most important.
The easiest way to exercise abdominal muscles is to bend over. Bend your waist down, keep your legs upright, and hang your arms and head in the air. Don't force yourself to touch the ground with your hands, relax as much as possible, then naturally get up and stretch your back and leg muscles, stop for about 1 minute and repeat for 3 times. Twice a day for 2-3 months.
In addition, the method of sit-ups to exercise abdominal muscles is also simple and easy. In order to enhance the muscle strength of the whole body, the effect will be more significant if it is supplemented by strength equipment training.
Do not exercise more than three days apart.
Muscles are made by exercise. The fitness instructor said that muscle is the most "grateful". As long as you can always give it a little "stimulation", it will repay you with 10 feedback. But if "fishing for three days and drying the net for two days", the effect will be greatly reduced.
When doing muscle exercise, rest is necessary. After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. However, the coach warned that the rest time should not be too long. This rest time is based on the muscle having the last athletic ability again, which usually takes 2-3 days.
Chest muscle exercise
The fullness and firmness of chest muscles is one of the signs of youthful bodybuilding. Developed pectoral muscles make men look strong and burly, while women are more plump and lined. Strength training of chest muscles can also enhance cardiopulmonary function, correct bad posture such as chest-containing, make the chest bigger and change the chest circumference narrower. The pectoral muscle mainly includes pectoralis major, pectoralis minor and intercostal muscle. This exercise can be done by hand or instrument.
1.
The strength of chest muscle training by hand is mainly push-ups, and the purpose of developing chest muscle is achieved by using its own weight and forearm. Push-ups can be carried out on the flat ground, or with hands and feet supported or loaded.
Preparation posture: Bend over, with your hands shoulder-width, arms straight, ankles close together, toes firmly on the ground, slightly raise your head, look forward, hold your chest out, tuck in your abdomen, and keep your body straight.
Action: The arm bends gradually from the straight position. Bend your elbows and slowly move your body down to keep it parallel to the ground. After a short pause, pectoralis major contracts, and your arms are forced to straighten at the same time, thus propping up your body and returning to the ready posture. Pay attention to keep your body straight all the time during the action. The above actions are repeated about 10 times.
After a certain degree of exercise, you can use handstand push-ups, high-legged push-ups, weight-bearing push-ups (putting some heavy objects on your back), narrow or wide support (deliberately narrowing or expanding the support distance between your hands), finger support and other actions to increase the difficulty and obtain greater exercise effect.
Essentials; Always keep your chest out and abdomen in, and avoid incorrect postures such as sinking shoulders, shrugging shoulders, shrinking breasts, hunching your waist or lifting your hips.
Function: Mainly develop pectoralis major, and also exercise the strength of triceps brachii and deltoid muscle.
2. Dumbbell exercises
(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.
Step 3 stretch
Preparation posture: Stand naturally, with your feet shoulder-width, arms straight forward, and palms facing each other to hold the stretcher.
Action: the muscles of the chest and arms exert force, so that the arms are slowly pulled horizontally to both sides through the body to expand the chest until the arms are raised horizontally. Pause for a moment and slowly return to the preparation posture. Repeat the above actions for 20 times.
Stretcher chest expansion can also be performed in supine position.
Key points: stand at attention, move at medium speed, and pay attention.
Function: Develop pectoralis major and triceps brachii, and expand chest cavity.
Step 4 do barbell exercises
Preparation posture: Lie on your back on a low stool, knees bent, feet apart and flat on the ground. Ask your partner or family to lift the barbell to your chest, with fists facing your eyes, and hold the barbell bar horizontally.
Action: the muscles of the waist and abdomen contract, and the chest is lifted by inhalation, while the pectoralis major muscles contract. Push the barbell upward until the elbow joint is straight, pause for a moment, bend your arm and slowly put the barbell back on your chest, and bend your arm to relax your shoulders, so that the pectoralis major muscles can be fully extended and relaxed. The above actions are repeated 10 times.
In addition to supine posture, this kind of exercise can also be carried out in reclining posture. The upper muscle of pectoralis major is developed in the upper oblique position, and the lower muscle of pectoralis major is developed in the lower oblique position. The grip modes are divided into narrow grip, middle grip and wide grip. Narrow grip develops the height of chest boat, while wide grip broadens pectoralis major.
Essentials: the body should lie down smoothly, the barbell should descend slowly to avoid accidents, and the pectoralis major should give full play to its strength, not lend its strength.
Tips for practicing abdominal muscles
God created the abdomen for two reasons: connecting the lower body and strengthening your whole torso. Since the abdomen is so important, why don't we work hard on a pair of beautiful abdominal muscles?
Diet You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one can guide them. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you have been trying to practice abdominal muscles continuously for more than a year, but you can't see it, you should review your diet.
Frequency Most people only practice three times a week. If you want to hurry, you can practice every other day.
Although many people do hundreds of sit-ups at a time, sometimes they don't practice abdominal muscles. People who don't practice a few times look beautiful. I suggest you choose 2-4 exercises that are most effective for you, and only do three groups, each group is 30-50 times, and each group is exhausted.
When you continue to tense the abdominal muscles, keep the whole group of abdominal muscles tense at all times.
When practicing abdominal muscles, don't arch your back completely, but your chest should contain less to concentrate the tension of your abdomen. The straighter the upper body is stretched, the more force the buttocks participate in, which not only reduces the stress on the abdominal muscles, but also increases the risk of low back strain.
Why do abdominal exercises sometimes lift the upper body and sometimes lift the legs?
Abdominal muscle exercise is a part of aerobics exercise, from the perspective of physical beauty. Abdominal muscles have a great influence on body shape, because fat people will have a fat belly, and a big belly will naturally make people feel bloated. Lose the beauty of the human body. So everyone attaches great importance to the exercise of abdominal muscles. When practicing abdominal muscles, different movements, abdominal muscles feel different parts, why?
Abdominal muscles are located between the chest and pelvis and connected with the chest. The lower part is attached to the pelvis and consists of a group of muscles, which can be divided into anterolateral group and posterior group. The main function of abdominal muscles is to train the muscles of anterolateral group.
Because every muscle has a starting point and an ending point, muscles and contractions should be fixed at one end and the other end close to the fixed end. That is, starting point fixation, end point fixation or proximal fixation and distal fixation. Knowing the anatomical structure of abdominal muscles, we can know why abdominal exercises can sometimes lift the upper body and sometimes lift the lower limbs.
Usually we divide the abdominal exercises of aerobics into upper abdominal exercises and lower abdominal exercises. Upper abdominal exercises are distal abdominal muscle fixation. Muscles contract from near to far, that is, lift the upper body. The lower abdominal movement is to fix the abdominal muscles at the proximal end, and the muscles contract from the distal end to the proximal end, that is, to lift the lower limbs. It can also be fixed in the middle of the abdominal muscles, and the distal and proximal ends of the muscles contract to the middle, that is, both ends lie flat on your back. Therefore, according to different personal circumstances, some people have loose upper abdominal muscles and more fat. Then strengthen the practice of lifting. Some people have flabby lower abdominal muscles and a lot of fat, so it is necessary to strengthen the practice of raising lower limbs, which is more important for the whole abdomen. It is necessary to strengthen comprehensive abdominal exercise.
The quadriceps femoris is one of the most powerful muscles in the human body and a "facade" muscle with great visual impact. Fitness men attach great importance to this muscle. So how can we make the quadriceps bigger, more beautiful and more fashionable? My experience is that we must choose different movements and different instruments for standardized practice.
I squat down behind my neck with a barbell to practice the outer quadriceps, and squat down with leg lifts or shoulder pads to practice the rectus femoris and the inner thigh. In addition, in order to make quadriceps femoris angular, it must be separated by sitting, kicking and squatting.
1, barbell crouched behind the neck
Focus on the development of the medial quadriceps, using squat machine or Smith frame squat is a good choice.
Action: Take the barbell rack on the back of the neck and shoulder and move it outward to keep the barbell balanced. Keep your head straight, kneel until your thighs are below the horizontal plane, and stand up to the starting position.
Key points: It is very important to lower your thighs below the horizontal plane when squatting, especially for beginners, otherwise you will stretch your legs with your strength. If you don't squat low enough at first, you will be easily injured when you gain weight later. The distance between the two feet is about shoulder width, showing the shape of "external figure-eight" with toes facing outwards, which makes the internal force more concentrated and the exercise more in place. When standing, the knees should not be inward or outward, so as to avoid excessive borrowing from other parts of the body. When squatting, the direction of the knees should be consistent with the direction of the toes, and the barbell, buttocks and feet should not be in a straight line. That is to say, the trajectory of the barbell should be consistent with the longitudinal axis of the human body, vertical to the ground, and straight up and down. When squatting and standing, always look straight ahead to avoid bending the waist or the center of gravity of the barbell being too forward.
Step 2 squat in front of the barbell
The best choice for developing quadriceps lateralis femoris.
Action: It is the same as the squat behind the neck, except that the horizontal bar is placed on the chest and clavicle and two shoulders, and the hands are crossed (protected) by barbells.
Key points: adopt a parallel narrow standing posture, with the distance between your feet as wide as your hips, and stand forward with your toes parallel. The lower the squat, the better, so that the lateral side of quadriceps femoris can be fully contracted and extended, in order to prevent it from growing "outward" and "downward", and the thigh will be more shapely. If the upper and middle part of quadriceps femoris is not well developed, you can do heavy "first half squat" or "second half squat" exercises, but you must use parallel narrow position.
3. Shoulder rest and squat
Develop quadriceps femoris. This exercise is difficult, but effective, especially before the game, and it is a necessary action to separate the quadriceps.
Action: stand on the squatting pan, lean your shoulders on the shoulder rest, hold the handle, and your feet will naturally separate, slightly narrower than your shoulders. Unlock the safety handle of the recumbent squat machine, kneel down, and the quadriceps muscles stand up hard until the legs are straight, pause and repeat.
Key points: When practicing with the prone position machine, changing the position of two feet will change the position of practice. When exercising, the angle between the big leg and the calf is less than 90 degrees, and the body center of gravity is behind the heel, standing in front of the foot to ensure that the quadriceps femoris is fully exercised. In order to maintain the tension of quadriceps femoris and improve the training quality, the legs should not be completely straight when standing, and the knee joint should not be locked, so as to maintain a slightly flexed state.
Step 4 lift your legs
Mainly develop thigh muscles. If there is a deficiency in squat, it is that the pressure on the waist is greater when squatting, and leg lifting can avoid this deficiency, so heavy load training can be carried out. It is best to do a squat before practicing this movement, and then use your legs to "help" when your waist feels unable to bear heavy pressure. Exercise on the "leg lift" machine can adjust the position of two feet and achieve the purpose of exercising different parts. For example, the foot "outer eight" exercises the lower part of the calf and so on.
Key points: Sit diagonally on the leg lifts and put your feet on the pedals (the distance is slightly narrower than your shoulders). Open the safety bolt and hold the handle. Then bend your knees to your chest, put the weight to the lowest point and push it up to the starting position.
Key points: In practice, don't use bad habits such as pushing your knees to help you walk or crossing your arms on your chest to limit the movement distance. In addition, when the action is resumed, the feet should not be completely straight, and the knee joint should be slightly flexed.
5, leg flexion and extension
The anterior thigh muscles can be completely separated without affecting their girth, especially the girth of the knees. It is also an action of exercising quadriceps femoris alone, which can be practiced with both legs at the same time or alternately with one leg.
Essentials: Sit in a chair, bend your legs, hold the handle, bend your knees and lower your legs, hook your feet on the mat, and hook your toes. Stretch the calf to contract the quadriceps femoris until the legs are completely straight, stop for a while, and then use the quadriceps femoris to control the tension.
Key points: The key is to do the movements well and keep the quadriceps in the "peak contraction" position. In addition, keep the toes hooked during exercise, so that the quadriceps femoris is always in a state of tension.
Practice method:
1, the traditional training method is to do compound movements first, and then do isolated movements, but I advocate taking isolated movements-leg flexion and extension as the first movement in quadriceps training. The reason is that to practice sitting posture, you must first have enough strength to bend and stretch your legs, you can lift a relatively large weight, your thighs are fully extended and contracted, and the muscle lines are deeply and obviously depicted. At the same time, I have done a full warm-up for the squat, so I can have my cake and eat it. It should be noted that this training method is more suitable for people with higher level, and people with primary level had better do compound movements first to avoid isolated movements that only stimulate a small number of muscles.
2, in order to avoid the biceps femoris borrowing, you can do push-ups or sit leg flexion to make the biceps femoris tired in advance, and then do quadriceps exercises, such as barbell squat, leg lift, leg flexion and extension.
3. After squatting and other exercises, you can practice with biceps femoris. Arranging the action practice of the biceps femoris can not only make the thigh muscles develop in a balanced way, but also make the quadriceps femoris rest actively in the process of practicing the biceps femoris and promote the recovery of the quadriceps femoris.
Suggestion:
1, the frequency of practice is 1-2 times a week, no more than 2 times, and the interval between each time is 72 hours. According to the purpose of training, you can choose 3-4 movements each time, but not more than 4 movements.
2. Action selection, action sequence and training method can be changed at will according to different purposes.
3. In order to see clearly the quadriceps femoris lines, besides the above-mentioned exercise methods, aerobic training must be arranged reasonably and diet should be controlled reasonably during the training.