Girls love men's strong arm muscles, and they can do explosive biceps in 5 strokes at home. Men with muscles are particularly attractive. In fact, they can do it at home without going to the gym. Let me show you the strong arm muscles that girls love men. You can do explosive biceps in 5 strokes at home.
Girls love men's strong arm muscles, and they can do explosive biceps 1 1 and push-ups with only 5 strokes at home.
Step 1: Hold the dumbbell with both hands and support the body with both arms perpendicular to the ground. Hands about shoulder width apart, chest and abdomen, waist taut, toes on the ground, whole body straight.
Step2: Keep the upper arm still, lock the joint and bend 45 degrees to the shoulder. Do it alternately for 30-60 seconds. After exercising habits, you can try to gain weight. But the speed should be kept as steady as possible, and it is not allowed to accelerate at will to avoid injury.
2. Squat
Step 1: Shoulder-wide feet, hold dumbbells weighing 10 ~ 15 kg, and put them on both sides of hip joint. Keep your arms straight and drooping, and tighten your core muscles. Don't bend over.
Step 2: Protrude your hips as much as possible when squatting until your thighs are parallel to the floor, and then curl your arms at a 45-degree angle with your shoulders. Repeat the same action for 60 seconds.
3. Kneeling
Step 1: Half kneeling on the ground, raise dumbbells with one hand on the kneeling side, keep the upper body straight, and look ahead. This is the starting position of the action.
Step2: Twist the palm of your hand, put the back of your hand forward, put it on your shoulders, put your palm inward, and point your elbow forward. The forearm is completely curled towards the shoulder until the weight of the forearm is close to the shoulder, and the hands on both sides alternate. Time limit is 5 minutes, repeat as many times as possible.
4. Weird
Step 1: Hold on tight. You usually use dumbbells weighing 5 to 10 pounds. Hands droop, chest out and abdomen in, feet stand shoulder-width apart.
Step 2: Bend your knees and hips slightly, lift the dumbbell to your shoulders with explosive force, put it down slowly after a short pause, and repeat after a rest of 5 seconds. Five times in each group, three groups each time, with a 90-second break between each group.
5, separate jack
Step 1: Stand up straight and hold the dumbbell with both hands down.
Step2: One front leg is supported, the other leg is crouched backwards, and the forearm is curled close to the shoulder. When finished, put down your hands. Swap your legs and repeat the above actions. Each group 10 times, 8 groups each time, with a rest of 30 seconds between each group.
Girls love men's strong arm muscles. At home, they can do explosive biceps with only 5 strokes and learn action standards.
Don't blindly compare with others in fitness. In order to complete a heavy load, you would rather have a lighter weight than deal with it. This kind of training has low effect.
The quality of action is the premise of everything, and attention should be paid to the weight level and training intensity after the action standard. Only by reaching the action standard can we gradually improve the training intensity and load-bearing level, thus reducing the chance of injury and exercising more efficiently.
2. Number of groups
In order to fully exercise the target muscle groups, it is suggested that each target muscle group needs to arrange 20-25 groups of movements. For example, if you choose four movements to exercise your chest muscles, then arrange 5-6 groups for each movement, so that 20-24 groups of movements can be arranged cumulatively, which can repeatedly stimulate muscles and enhance muscle dimensions.
3. Low speed
In fitness training, we should slow down and pause at the peak to feel the stress of the target muscle group, so as to stimulate the muscles in a deeper level and improve the training effect.
4. Rest time between groups
During the period of fitness and muscle building, the rest time should not be too long or too short, which is not conducive to muscle growth. We should control the rest time between each group of movements at about 30-50 seconds, which is the best.
5. Pay attention to the training of large muscle groups.
When practicing muscles, we should not only pay attention to the training of a certain muscle group, but also balance the development of the body. Back muscles, thighs, chest muscles and buttocks belong to the large muscle groups of the body. We should attach importance to the development of these large muscle groups, which will drive the development of small muscle groups, thus improving the efficiency of muscle gain.
6. High protein diet
In order to train excellent muscle lines, besides scientific strength training, diet management is also needed. High-protein food can supplement amino acids to the body, promote muscle synthesis, and thus improve muscle gain efficiency.
The daily protein intake per kilogram of body weight is about 1.2- 1.5g to reduce fat and 1.5- 1.8g to gain muscle.
About half an hour after each fitness, the body will have a higher demand for protein, so we can add meals and supplement protein after half an hour of fitness.
We can get protein from high-protein foods, such as chicken breast, eggs, fish, lean meat, milk, etc., and supplement it in multiple stages for many times, which can improve the absorption rate of protein.
7. combine work and rest
Strength training should be combined with rest instead of overtraining, which requires us not only to pay attention to rest time, but also to allocate muscle group training reasonably during exercise, instead of exercising the same muscle group every day.
Muscles grow at rest, not during training. After each training, the large muscle group needs to rest for 72 hours, and the small muscle group needs to rest for 48 hours before starting the next round of training, so that the muscles can be repaired and grown more efficiently.
Girls love men's strong arm muscles. You can do 3 1 explosive biceps with 5 strokes at home. Don't exercise on an empty stomach, which will easily lead to hypoglycemia, but it will affect the fitness effect. Don't do strenuous exercise immediately after eating, it's easy to get indigestion. Doing fitness exercises requires rest 1 hour.
2, people who gain muscle should pay attention to dietary supplements and add meals half an hour after fitness. For example, supplementing protein and carbohydrates can promote muscle repair and avoid fat accumulation. Those who reduce fat should control their diet, eat less at dinner and don't eat for 4 hours before going to bed, which can improve the efficiency of burning fat.
3, fitness should learn to persist, not just three minutes of heat. Don't insist on fitness for more than 3 months, and don't say that fitness has no effect. Stick to it less than 3 times a week, and don't say that you are working out. Fitness is a fair thing. The longer you persist, the more benefits you will reap.
4. Don't neglect the warm-up session. Warm up before fitness, fully exercise joints, improve joint flexibility, jog 10 minutes or jump for 5 minutes, raise your body temperature, let you enter the exercise state faster, and improve the fitness effect.
5. Choose the load that suits you. Everyone's load level is different. Beginners should not be blindly confident or compare with others when carrying out weight-bearing training.
Fitness should first master the action standard and be familiar with the action track, and then gradually improve the load level, which can reduce the risk of muscle strain and avoid the occurrence of fitness accidents.
6. Fitness training should be arranged reasonably. Generally, after strength training, aerobic exercise should be carried out for not less than half an hour each time, otherwise it will be difficult to achieve the purpose of exercise.
Do not exercise for more than 2 hours at a time, otherwise your attention will be reduced, the training effect will be reduced, and fitness accidents will easily occur, and fitness will become harmful.
7. The principle that compound action takes precedence over isolated action. Strength training is mainly based on compound movements, such as: pull-ups, rowing, hard pulling and other movements are preferred in back training, and bench presses and push-ups can be preferred in chest training. These exercises can promote the development of multiple muscle groups, thus improving the muscle gain effect.
8, muscle training should learn to train in muscle groups, do not exercise the same muscle group or whole body exercise every day. Muscle growth is not during training, but during rest.
You can carry out two-differentiation, three-differentiation or four-differentiation training according to your own training frequency, give enough stimulation to the target muscle group, arrange reasonable rest time and improve muscle gain efficiency.
9. Be sure to drink more water. During fitness training, the body will sweat more than usual, and the metabolic level will be more vigorous. We need to add more water to maintain the body's metabolic level, which will help to gain muscle and lose fat. The amount of drinking water per day needs to reach about 2L, which is supplemented in multiple time periods, and the effect is the best.
10, aerobic exercise should be diversified, not just running training. The body is a very intelligent system. When you do the same training every day, your body will gradually fall into the comfort zone and lose weight will also fall into the bottleneck period.