If you exercise your muscles,
Chest muscle training
(The original text has a picture: see the link to resources)
▼ bench press
Starting posture
Muscle supine bench put the barbell above the nipple.
Action process
Lift the barbell vertically until your arms are completely straight and your chest muscles are completely contracted. Hold for one second and slowly fall.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
Be careful not to use excessive resistance. Use less force at first, and then gradually increase it to avoid neck sprain. Don't let your neck turn.
▼ Upward sloping horizontal lifting
Starting posture
Lie on the bench with your head up 30-45 degrees, and put the barbell on your chest with your hands.
Action process
Lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
▼ Tilt down.
Starting posture
Lie on the bench with your head down and put the barbell on your chest with your hands.
Action process
Lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
▼ A bird lying on its back
This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.
Starting posture
Lie on your back on the bench, fists facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.
Action process
Put your hands down to your sides and bend your elbows slightly until you can't lower them any further. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.
Breathing method
Inhale when your arms are apart and exhale when you return.
Pay attention to key points
Don't hold your hand tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
▼ Horizontal straight arm pull-ups
Starting posture of human muscle distribution map
On the bench lying on your back, two hands hold dumbbells or barbells, and the arms are straight and parallel to the ground. Put your feet flat on the ground or bench.
Action process
Keep your arms flat, pull the dumbbell or barbell up and back, and lower it as low as possible. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side.
Breathing method
Inhale when pulling up and backward, and exhale when pulling up and forward.
Pay attention to key points
When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body.
Abdominal muscle training
The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.
First, lateral bending exercises
Stand straight. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.
Second, leg flexion exercise
Keep your arms flat on the ground in supine position, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.
Third, lift your legs and abdomen.
Mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, sit in the corner.
The supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.
Five, "cycling" exercise supine position.
Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.
Six, twisting the waist movement
Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.
Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.
15 developed muscle training methods
First, the method of combining static and dynamic.
The method is to combine dynamic exercise with static exercise, moving first and then static. That is, first do dynamic exercises to the limit, and then fix them at the angle of the part that needs exercise for 6-8 seconds, and you can practice 2-4 groups.
For example, combine static bending with dynamic bending (biceps brachii) for 6-8 times with 60-70% weight, then fix the elbow joint so that the included angle between the upper arm and forearm is 90 degrees 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 stimulate the muscles at a deeper level.
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 piece of fat, you should first choose local muscle exercises that only develop this muscle to train, do 6- 10 times until you are exhausted, and then run to another equipment within 3-5 seconds to do a comprehensive muscle group exercise focusing on developing this muscle, reaching the limit of 79% weight. In this way, the muscles will feel great stimulation when the four groups train alternately. 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 exercise of developed pectoralis major is supine flying birds, while the exercise of developed pectoralis major and other comprehensive muscle groups is wide-grip bench press. Besides pectoralis major, triceps brachii, anterior deltoid muscle and serratus muscle can also be developed. If you combine supine birds with bench press training, the effect will be as good as simple training. The method is as follows: firstly, athletes can do 6- 10 times of supine flying bird exercises until they can't get up, and then run to the bench press with 60-70% weight prepared in advance, and try their best to lift until they can't get up, which is counted as a group. * * * Do about 4 groups, and the 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; Lateral lift (palm down) mainly develops the middle bundle of deltoid muscle; 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 triceps brachii, and also affect pectoralis major and serratus anterior muscle. Combining these two effective exercises organically will be better for the development of deltoid muscle. The practice is; Adjust the dumbbell to lift only 6- 10 times to do the lateral handstand exercise. Until you can't get up, run to the barbell placed on the other side, and push the neck with a barbell (70%) until one can't get up, count as one group, and * * * make four groups.
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 exercise is driven by the narrow sense of power. Combining these two effective exercises organically, the training effect is better. The way is: the athlete bends and stretches the back of the neck 6- 10 times until he is tired, then quickly runs to the squat rack and picks up the barbell (the weight of the barbell is 60-70% of his highest weight) until he can't lift it. This is a big group. If you do four groups, the triceps brachii will be swollen and stimulated, as long as you follow the nutrition.
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 they can't stand up, then run to the squat rack to carry barbells and do bow bending exercises (or straighten their legs hard) until they are tired. Combine these two exercises to train four groups, and 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 do comprehensive muscle group exercises of developed muscles in the legs; Squat, also try to do 6-8 times, so do 8 groups (4 groups) alternately for about 50 times, and the quadriceps femoris will swell due to deep stimulation.
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. Exceeding its original level;
Fourth, fatigue first and then repeat method
Do full muscle group exercises first, and then do local muscle group exercises. If there are at least four muscles involved in bench press, the main part of the exercise is pectoralis major, and the triceps brachii does not participate in the force to the maximum extent. According to the principle of fatigue first and then repetition, first practice bench press (using super-group number method), then lie on the bench and lift dumbbells to do flying bird exercises.
Five, continuous weight loss methods
Start to reach the limit with heavyweights (8- 10 times); Then before reaching the limit, the partner will lose weight (4-6 times, then the partner will lose weight again, and then repeat the limit (about 4 times). Doing this for about 3 groups in a row makes the muscles extremely nervous and get the greatest stimulation.
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, then increase the intensity of exercise to make the muscles feel, and then increase the intensity of exercise until they can't get up. This method of constantly strengthening and deepening stimulation improves the sharpness 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, if you can't bend upright, lean forward and then swing back. Bend your elbow with this swing and keep doing it for 2-4 times.
Another example is: after the bench press can't get up, do hip stand bench press immediately, and use the strength of hip stand to supplement your arms and buy the main muscle strength. If you insist on doing this for 2-4 times, the stimulation to pectoralis major, 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 concentrate on where to practice and which muscle to think about, 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. Therefore, when practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
Nine, similar action combination method
Develop similar exercises of the same group (or a muscle), combine different instruments and not exactly the same movements, and practice in turn to deepen the stimulation of the 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