1, push-ups: pectoral muscles, triceps brachii
2, squat: legs
3. Pull-ups: Back and biceps brachii
Step 4 lift your legs: tuck in your abdomen
5. Bridge: Lower back
6, handstand: shoulders
1, pull-ups
The best and safest exercise to develop strong back muscles is unpretentious pull-ups. Master pull-ups, and your latissimus dorsi will grow wildly. In addition, the muscles around the scapula will be serpentine, and the trapezius muscle will become thicker and harder than the iron plate. Generally speaking, every brace on the trunk will play a pull-up role and will quickly become bigger and stronger.
Grasping the crossbar in the pull-ups and moving your body up and down can train your fingers and palms strong enough. If you really want to have a strong biceps brachii and release its full potential, forget to bend over and do pull-ups. Pull-ups are the best action to practice the posterior bundle of deltoid muscle.
Remember, when doing pull-ups, don't completely relax the stretching at the lowest point of the movement, because this will transfer the muscle pressure to the ligament connecting the joints, which is very bad. At the lowest point, not only the elbow should be bent about 10, but also the shoulder should be kept "tight" to stabilize the upper body. You should realize that tightening the shoulders is of great significance to protect the shoulders in any suspension exercise.
When you hold the crossbar with both hands and your body is suspended in the air, if your shoulders are relaxed, ball-and-socket joint will be fully stretched, and only the ligament with insufficient elasticity can maintain stability. This will not only stress the ligament too much, cause inflammation, and sometimes lead to complete or partial dislocation of the shoulder joint.
The ideal action range of strength training is: the arm is almost straight (slightly bent), and the body is pulled up to the chin over the crossbar. Beginners should never kick when doing pull-ups. They should stick to the standard posture, pull up after 2 seconds, pause 1 second, put down after 2 seconds, pause 1 second. Smooth movements are the perfect skill to exercise muscles.
If you want to make progress in the pull-up series, it must take longer than the push-up series (moving only a part of your body weight) and the squat series (using powerful lower limb muscles). Keep doing this exercise, and every repetition will be your capital. It takes several years to do one-arm pull-ups continuously, and it also requires firm belief and innate talent, not to mention an extremely lean body, but it can be done completely.
Hanging exercises (especially pull-ups and leg lifts) are excellent and should be enjoyed for life, so you should master the correct methods from the beginning. If the instrument or barbell is replaced with natural and authentic movements, the pain will go with it.
2. Bridge
A lot of squats and leg lifts will strengthen your back and hip muscles and make your waist more flexible. When you master the squat and knee extension, you can start to deal with the bridge series. But remember, if you can't do the sixth form of the squat leg lift series, you'd better not try this series.
Iron slab bridge is the final form of bridge series. People who can do this wonderful action perfectly 10 times are absolutely rare. The iron bridge can not only give your spine and waist incredible explosive power and flexibility, but also benefit your whole body strength. Bridge is far more than just a strength training or flexibility exercise, but a self-contained and complete training method, which can promote the development of health and physical fitness in all aspects.
Bridges can repair old back injuries (such as disc herniation) and avoid new injuries; It also strengthens the abdomen, deltoid muscles, legs and arms; At the same time, it can expand the chest and open the shoulders, making the whole body more sensitive and coordinated; Bridges can improve the balance of the body, correct incorrect posture and promote digestion.
3. Inverted support
Handstand can also help you master advanced balance skills and body coordination skills, which can't be exchanged through weight-bearing training. It is a real challenge to practice one's own weight skills such as handstand, but the satisfaction brought by success cannot be obtained by practicing barbell, not to mention the extreme excitement after learning to control one's body.
Don't push your hands too close to the wall, about 15 ~ 25 cm (sometimes farther) will be more stable. When you start practicing, you may want to share your weight with your back against the wall, which is not a good habit. You will eventually reach the level where only the heel touches the wall.
Crow style will teach you to balance your body by combining the strength of your arms and shoulders, which is a necessary step to enter the handstand practice, because you have to balance the weight of your whole body through your arms.
1, training intensity
I don't recommend going beyond my ability, regardless of my own safety, and training carelessly like an idiot. Weight training will stimulate joints and consume the immune system, but correct weight training will not. If you are sick, working hard will reduce your immunity and may delay your illness. Don't let your enterprising spirit exceed your adaptability and potential.
Focus on the most difficult movements you can do, but if your movements start to go out of shape, you should end the group practice immediately. In gymnastics training, it is not a good idea to be completely exhausted. You should keep some energy in your limbs so that you can control your body. Train hard, but don't be "exhausted". A good way to judge is to end this group of exercises when your movements start to be seriously out of shape.
On the subtle boundary between transcendence and underachievement, we should try our best to guide ourselves with the physical wisdom gained from experience. As johnny cash said, "Go ahead."
Long-term high-intensity training will enhance physical strength and endurance, but will not enhance muscle and strength. The real development of muscle and strength depends on high-intensity training, not long-term training. Quality is higher than quantity, which is the secret meaning of strength.
2. Training groups
You really don't need hours of uninterrupted training, especially if it's just for the pursuit of strength. What makes you stronger is intensity, not the amount of exercise.
If you practice the most difficult movement you can do, you will only stick to it for a short time, and if you continue, you will be tired to the ground. If you can keep practicing for several hours, it means that what you are doing is not your current extreme action. You should practice hard!
The same is true of self-respect training: if you want to adapt and improve your movements, three or even four groups are acceptable; But if you want to gain strength and muscles, then a group can gain a lot. I generally suggest practicing two groups, which will give you double insurance.
There is not so much "minimally invasive" and there is not so much "tired" feeling. You don't have to completely collapse yourself. If you want to be stronger, you should be like a sprinter, not a marathon runner. Warm up and sprint! Try to do several groups, don't exercise endlessly, and don't increase the number of times for no reason.
3. Training rhythm
As for how long to rest between groups, it depends on your goal. To reach the ultimate endurance, the shorter the rest time, the better.
For all my students, I suggest 1 second practice rhythm, pause for 2 seconds, 2 seconds, and end the posture. Practicing with the rhythm of 2- 1-2 has many benefits. First of all, it helps to protect joints and cultivate healthy soft tissues. Only strong joints can better cope with explosive movements. Secondly, it helps to cultivate the trainer's control, coordination and strong physical and mental connection. Thirdly, slow motion will help you become stronger and bigger faster, because without inertia, pressure will be completely exerted on muscles and joints, forcing them to develop continuously.
4, slow work out fine work
No matter how strong you are, you should start from the first move, and don't jump directly to the third, fourth, fifth or even sixth style. Be sure to start with the simplest action and gradually increase the intensity. Set aside at least four weeks for yourself, and then go all out to exercise for a month or two. I have met many people who are self-righteous and impatient. They skip the first few sentences, and in the end they either give up halfway because of all kinds of pains, or find themselves suddenly "hitting a wall".
Getting really strong through gymnastics should not be the fashion of a few teenagers, but something that will benefit you for life. In this way, in order to lay a solid foundation that can last a lifetime, it is not too long to invest only a few months, is it?
Why are you so slow and so conservative? There is an excellent reason for this, that is, "training momentum." Simply put, this means that if you progress more slowly in training, you will actually reach your goal faster than those who are eager to succeed.
Although the effect of moderate training is not as good as that of extreme training, it still has a certain effect, and it will add up in a longer time. Children have patience, give the body enough time to build real strength, and when the time is up, they can naturally do more difficult movements. In the long run, if you can cultivate this attitude, you will do it faster and go further.
Step 5 make progress
How do ten formulas upgrade from the previous formula to the next formula? It's easy to say, first reach the primary standard, and then repeat it once a week or twice a week (more difficult movements may take 3-4 weeks). If you can persist in doing this, you will soon be able to do any action ten times in a group; Then start doing two exercise groups at a time. Finally, it was added to three sports groups to reach the upgrade standard.
If you can strictly follow this simple upgrading method, then you can finally reach the tenth style of each art, which is the dream final style. In all strength training, promotion is the most important. As far as the size and explosiveness of muscles are concerned, if you do the same movements, then your gains are the same. No matter how many times you practice, it is meaningless.
Progress is simple, and many things are simple, but in reality, life is not that easy, and there will always be obstacles. Although he used to do well, sometimes he just can't jump from one style to another. If you encounter such a problem, the following four methods will help you tide over the difficulties: lose weight, have more rest, be patient and lead a totally clean life.
6. Consolidate training
Strengthening training is a good way to deal with this situation. Instead of exercising once or twice a week and trying to increase the number of times each time, try to practice this new movement every day, sometimes even two or three times a day. Relax, and then don't do it as many times as possible, once or twice at most. After a week or two of such training, once seemingly impossible movements will gradually become easier. When you return to normal training, you will find that it is no problem to repeat it many times.
Don't use consolidation training for actions that you can do many times. Use it only when upgrading to a new advanced skill that really challenges you.
7. Training plan and training diary
Train methodically and concentrate. This requires trainers to know where to start, what to do, when to try their best and when to stop, which requires rules.
Take your training seriously and respect your training time no matter where you are. Focus on training, keep your goal (more standard movements, more repetition or something else) in mind, then mention your emotions and try to achieve it.
It is human nature to record the important things in life. Writing down your own efforts and achievements is a very beneficial activity in itself. The training diary will witness your growth, and it will make you feel more gratified when you read it again in a few years.
1, why do you exercise?
Without health, physique and strength are meaningless. As long as you exercise correctly, the three will naturally develop simultaneously. As long as you put it into action, you will be outstanding. Considering the benefits of exercise to health, strength and life, you need to ask yourself, can you afford not to exercise?
Sports is a kind of belief and a way of life.
Prisoners do strength training in their cells, in plain English, to survive. They exercise hard and are quite serious. For them, being strong or not is a matter of life and death.
Doing so can temporarily free me from the long and boring prison life.
2. Gymnastics is more natural and real.
Gymnastics is a skill to exercise by using one's own weight and body inertia. If anyone wants to become stronger, the ultimate way is to exercise with their own weight according to the principle of upgrading. Don't forget, barbells and dumbbells were invented in the 20th century. Before the appearance of these fitness equipment, nine times out of ten bodybuilders relied on handstands and crossbar exercises to make their upper body muscles extremely developed.
The most successful gymnasts know this very well. They will learn to love whatever sport they are doing; They study it, indulge in it and master subtle changes; They really put their time and energy into this action, as if it were their ultimate exercise.