Training methods help you build developed muscles.

Theoretically, it conforms to the principle of excessive recovery after ultimate load. This is because after the body is exhausted; First of all; The functional ability is greatly reduced; Then; Anti-fatigue body is improved from adaptation. Beyond the original level.

First, the method of combining static and dynamic.

The method is to combine dynamic exercise with static exercise, moving first and then static. Is to practice strength to the limit first, and then fix it.

Keep the angle of the part to be exercised still for 6-8 seconds, and you can practice 2-4 groups.

For example, the combination of static and dynamic bending (biceps brachii) is done 6-8 times with 60-70% weight, and then the elbow joint is fixed as the upper arm.

Make a 90-degree angle with the forearm for 6-8 seconds, and make 2-4 groups.

Second, the combination of restraint and concession.

Exercise with strength (restrain contraction). Repeat 5-6 times, and then do 2-3 concessions after failing. This combination can make

Muscles get deeper stimulation.

Third, the first failure method

This is an effective method to increase muscle circumference at present. What it does is. If you want to develop that fat, you should first choose to develop only this muscle.

Muscle exercises to train, do 6- 10 times until you are exhausted, and then run to another instrument to do one in 3-5 seconds to develop.

This kind of comprehensive muscle group exercise, which mainly focuses on muscles, reaches the limit with 79% weight, so that the muscles will feel incomparable if you train about 4 groups alternately.

Very excited. According to research, this can effectively stimulate muscle growth and promote its development. Examples are as follows.

The method of developing pectoralis major muscle according to the principle of aging first;

The local effective movement of developed pectoralis major is supine flying birds, while the movement of developed pectoralis major and other comprehensive muscle groups is wide grip bench press, which not only makes hair

Besides pectoralis major, triceps brachii, deltoid and serratus anterior can also be developed. If the supine bird and bench press are combined for training, then

The effect will be as good as just practicing. The method is as follows: firstly, athletes can only do 6- 10 times of supine flying bird exercises until they can't get up.

Come on, then run to the bench press, do bench press with 60-70% of the weight prepared in advance, and lift as many times as possible until you can't get up.

* * * Do about 4 groups, and the cumulative total exercise of 8 groups is about 50 times.

The method of developing deltoid muscle according to the principle of exhaustion first;

The local muscle exercise of the developed deltoid muscle is a flat lift in all directions. For example, the front flat lift mainly develops deltoid toe; Side lift (palm direction)

(2) The middle bundle of deltoid muscle is mainly developed; The posterior oblique lift mainly develops the posterior deltoid tract. The comprehensive exercise of developed deltoid muscle is the wide push behind the neck. this

Exercise can not only develop deltoid muscle, but also develop triceps brachii, which also affects pectoralis major and serratus anterior muscle. For the development of deltoid muscle, these two are effective.

The effect will be better if practice and training are combined organically. The practice is; It is to mobilize the dumbbell to lie on its side with a weight that can only be lifted 6- 10 times.

The practice of hanging upside down. Until you can't get up, run to the barbell placed on the other side and push your neck with a barbell (70%).

Until one can't get up, it is a big group, and * * * is a big group.

The method of developing triceps brachii with the principle of exhaustion first;

The developed local muscle exercises of triceps brachii are various arm flexion and extension, such as nape flexion and extension, bow flexion and extension, etc. And its comprehensive movement is force in a narrow sense.

Combining these two effective exercises organically, the training effect is better. The practice is: athletes do neck flexion and extension first.

6- 10 times until you are tired, then quickly run to the squat rack and pick up the barbell placed in advance on the rack (the weight of the barbell is your highest weight).

60-70%), until you can't lift it, so two exercises count as one group. If you do four groups, the triceps brachii will be swollen and exciting.

Deep, as long as the nutrition can keep up with the muscles, it can develop rapidly.

The method of developing back muscles based on the principle of exhaustion first;

The effective local muscle exercise of developed back muscles is that the load-bearing goats stand up, while the comprehensive exercise of developed back muscles includes bow and straight leg hard pulling.

In order to deepen the stimulation of back muscles, the following training methods can be adopted: firstly, do 6- 10 weight lifting on goats until it is unbearable, and then

Run to the squat rack, shoulder the barbell and do bow exercises (or straighten your legs) until you are tired. Combine these two exercises to train 4.

In group B, the back muscles can be well stimulated.

The method of developing quadriceps femoris according to the principle of exhaustion first.

Athletes first do well-developed local muscle exercises of quadriceps femoris; Flexion and extension of weight-bearing legs, try to do about 8 times, and then develop leg muscles.

Comprehensive muscle group exercises of meat; Squat, also try to do 6-8 times, so do 8 groups (4 groups) of cross rotation about 50 times, quadriceps femoris will be affected.

The stimulation is deep and bloated.

Theoretically, it conforms to the principle of excessive recovery after ultimate load. This is because after physical exhaustion, it works first.

The ability is greatly reduced, followed by the recovery of anti-fatigue body from adaptation to improvement; Exceeding its original level;

Fourth, fatigue first and then repeat method

Do full muscle group exercises first, and then do local muscle group exercises. For example, bench press has at least four muscles, which is the main exercise department.

It's pectoralis major, and triceps brachii didn't participate in the force to the maximum extent. According to the principle of fatigue first and then repetition, practice lying posture first.

Push (using the method of super group number), then lie on the bench and do flying bird exercises with dumbbells.

Five, continuous weight loss methods

Start to reach the limit with heavyweights (8- 10 times); Then the partner will reduce the weight (4-6 times) before reaching the limit.

The partner reduces the weight again, and then repeats it to the limit (about 4 times). Do this for about 3 groups in a row, making the muscles extremely nervous, and get

The biggest thrill.

For example, supine press (bench press) (80 kg +70 kg +60 kg) /(8 times +4 times +4 times) is a big group.

Another example is; Station bends (35 kg +30 kg +25 kg) /( 12 times +6 times +4 times) are a large group.

Six, continuous weighting method

The method is to do a light movement first, then finish the exercise easily, and then increase the amount of exercise to make the muscles feel, and then increase.

Do exercises until you can't get up. This method of constantly strengthening and deepening stimulation improves the clarity of muscles.

Seven. Law of leverage (first real and then virtual repetition law)

First of all, after exhaustion, with the help of extra strength from other parts of the body, do irregular repetitions several times.

For example, you can't do upright bending, lean forward and swing back, then bend your elbow with this swing and stick to it again.

Do it 2-4 times.

Another example is: after the bench press can't get up, immediately do hip stand bench press, use the strength of hip stand to supplement the strength of arm, buy big muscles and get firm again.

Do it 2-4 times, and the stimulation to pectoralis major, anterior deltoid, triceps brachii and serratus anterior will deepen.

Eight, the method of consistency between mind and action

According to the practice of excellent athletes, it is extremely important to pay close attention to where to practice and think about that muscle, which will

Greatly improve the training effect.

Muscle work is dominated by nerves, and concentration can mobilize more muscle fibers to participate in the work. So, practice something.

When working, you should consciously make your thoughts and actions consistent, that is, thinking about muscle work while practicing. For example, in order to practice vertical bending, it is necessary

Look down at your arm with your eyes and watch your biceps contract slowly.

Nine, similar action combination method

Combine similar exercises, develop the same group (or the same piece) of muscles with different instruments and not exactly the same movements.

Exercise twice to deepen the stimulation of this group (or this muscle). .

For example, to develop biceps brachii, you can choose the following exercises:

1. Vertical bending: (60%/8- 10) 4

2. Rotating single arm bending: (65%/8)4

3. Plate bending: (60%/6-8)4

4. Sit-ups: (70%/5-6)4

Another example: to develop triceps brachii, you can choose the following exercises.

1. Flexion and extension of vertical neck back arm: (60%/8)4

2. Bow single arm flexion and extension: (70%/6)4

Single arm flexion and extension; (70%/6)4

3. supine arm flexion and extension: (65%/8)4

X. double-group training method.

This method is to practice without rest with twice the number of groups. There are generally three kinds of double beads.

1. One group is active muscle; Then the next group did antagonistic muscles.

For example, one group does active muscles (such as triceps brachii) and then does antagonistic muscles (biceps brachii) without rest.

You can practice the same muscle with two different exercises in the same way.

For example, one group does squats (about 70% load) for 8 times, and then runs to another instrument to do leg extrapolation (about 70% load) for 8 times.

3. Do the same action for a limited number of times and rest for 20-30 seconds, then repeat it as many times as possible with the same amount of exercise and the same weight.

For example, in order to develop pectoralis major, supine flying bird training is adopted. First, practice supine flying bird for 8- 12Rm, rest for 20-80 seconds, and then try your best under the same weight.

Go ahead.

XI。 Difficulty reduction method

Start practicing the most difficult exercises; Then reduce the difficulty and do the same action; Further reduce the difficulty and do the same action every time.

To the limit.

Twelve, the increasing difficulty method

This method is to do low-difficulty (small angle) movements first, and then increase the difficulty (for example, increase the angle of the inclined plate) until the maximum.

It's hard to reach the limit. This method is gradual, so it is not easy to get hurt, but because it gradually increases the difficulty and reaches the limit, so

Increase the stimulation of muscles, thus increasing the uniqueness of muscles.

Thirteen, cycle training method

Arrange the same or different kinds of movements into a large group of 4-8 stations, and then practice one by one in order, so as to

Quickly switch to the next station for training after a specified number of times. When all the stops are over, the training of this large group will be over. After the training, I was sweating profusely.

It's all over my face, and my heart is racing. This training method is aerobic training, which is of great benefit to reducing fat and weight and increasing the salience of muscle lines.

Fourteen, action changeable training method

There is a rule in muscle strength training. After several fixed movements and a stage of constant exercise load training, the body will gradually adapt.

Therefore, muscle strength will not increase or increase very slowly. At this time, variability training method should be adopted to promote the body to change and enter a new adaptation.

Process. For example, with four groups of supine birds (30 kg /8 times), after one stage of training, the chest circumference has not improved much, so it should be replaced in time.

Training means and methods: Take actions such as flying birds on a sloping board, increase training times and intensity, develop pectoralis major and increase chest circumference.

Fifteen, listening to intuition training method

As a senior bodybuilder with rich training experience, he will instinctively respond to the choice of training methods, and only he is well trained.

Therefore, we should pay attention to and listen to these buildings, arrange different training methods and adopt different training methods on the basis of practice.

Methods: Carry out effective bodybuilding training to make muscles developed, contours clear, lines clear and bodybuilding.