1: The best way to practice abdominal muscles is sit-ups. Every time you do 100-200, 20-30 is 1 group. At least you should do puncture group, depending on your personal situation. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head.
2. Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.
3. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups.
If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better.
Abdominal muscles are different from other muscles, and they need to be exhausted every time to achieve the effect, and the interval should be about one minute. You should do about six groups. Second, you should pay attention to strengthening high protein and high fat in your diet. Half an hour after each exercise to 1 hour is the peak of protein intake. Pay attention to eating high-protein food.
I used to have a little fat on my stomach, but I persisted in the gym 1 year. Now my muscles can't be said to be very good, but it still looks obvious and confident. I hope you will learn something.
Chest muscles: Do bench press with dumbbells and lie on birds (Note: The weight of dumbbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if the same weight is used again, the muscles will grow very slowly or even stop growing. ) Dumbbell bird. The stretcher grips your chest. These actions are all to exercise your chest muscles.
Abdominal muscles: V-shaped from both ends. (Exercise every other day, 4 groups each time, each group 10, and increase the number of times every month/
Question 2: How can we train the chest muscles and arm muscles faster? Hello, my friend! Let me give you an answer: the general exercise method is the combination of aerobic exercise and anaerobic exercise, and the combination of unarmed exercise and equipment exercise. In the exercise, according to different parts of the body and organ system, carry out various methods and times of exercise. This is a whole-body exercise process, not just to exercise a certain muscle, or several muscles. Exercises for various parts of the body mainly exercise the big muscles of the back, chest, abdomen, legs, hands and other parts ~
To start fitness, you need to warm up fully first. First do low-intensity aerobic exercise, jogging, cycling, etc. About 20 minutes. Through aerobic exercise, your body will gradually get better, your body temperature will rise slowly, your heart rate will increase, and your breathing will become faster at a constant speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. Then, it is necessary to fully exercise the joint ligaments of all parts of the body and stretch the muscles of the limbs and back.
Then you can do anaerobic exercise.
Because strength training is intensive, consumes a lot of energy, and bears a heavy burden on nerves, we must pay special attention to recovery after training. Generally speaking, after bodybuilding training, under the condition of adequate nutrition and good rest, the body needs to recover to 90% 18 hours, and it takes 72 hours to fully recover. If you do the second training without fully recovering your muscles, the effect will definitely be bad. If this continues, it will also cause muscle stiffness and fatigue, which will greatly reduce the training effect. Generally speaking, practice 1-2 hours three or four times a week, and then pay attention to proper nutrition ~
The following are exercises for each part for your reference. I don't know if you have dumbbells at home, but it would be more convenient if you did:
(Again: For beginners, pay attention to the following points:
1。 Progressive overload rule: The basis of enhancing any health quality is to make your muscles undertake heavier tasks than before, and let them bear more and more loads. Specifically, it is to gradually increase the weight and density, but it must be gradual.
2。 Multi-group practice rule: every movement needs multi-group training, so that every muscle group can be thoroughly exercised. Generally 3-4 groups, each group is 8- 12.
3。 The law of chaos and unpredictability: that is, the law of changing motion In order to avoid muscle adaptability, muscles are often given new * * *.
4。 Rule of isolated exercise: For the muscle parts to be developed, bear the load alone as much as possible, and concentrate the muscles without the help of other parts.
5。 Priority training rule: for the weakest or key parts of the body, arrange them at the front of the training class to ensure the training amount with sufficient energy and physical strength. )
Monday: chest, waist and abdomen muscle exercise
Chest exercises:
* * Push-ups. 15-20 (times) x 3-4 group, which is the basic training method.
Push-ups are very effective for developed pectoralis major muscles and also have a certain effect on developed triceps brachii. Feet can be close together or shoulder-width apart. Exhale when the body descends, and inhale when supporting. During the whole exercise, the body should always keep a straight posture. You can also try different actions: relax the distance between your hands and practice the outside of pectoralis major; Raise your feet, keep your head low and your feet high (the angle should not exceed 10 degrees, otherwise your shoulders are not your chest), and you can practice the upper part of pectoralis major; Keep your hands as close as possible, and even do push-ups with your hands folded. You can focus on the triceps brachii and pectoralis major.
* * Bench-push bar dumbbell exercise, the most important chest exercise method, is mainly influenced by factors such as bell weight, bar grip mode, grip distance, lifting angle, lifting speed, group times, etc. The muscles to be practiced are mainly pectoralis major, and others include arm muscles and shoulder and back muscles. In the grip distance (the same distance as push-ups), it should be clear that:
1. Flat grip: indicates that the grip distance is the same as the shoulder width. It is the largest in front of the pectoral muscle.
2. Wide grip: the grip distance is obviously wider than the shoulder, and it is the largest on the outside of the pectoral muscle, which makes the pectoral muscle wider.
3. Narrow grip: the grip distance is narrower than the shoulder, and it is the largest inside the pectoral muscle. The difference in grip distance above is different for the pectoral muscles. Similarly, different grip distances will also affect the auxiliary muscle: triceps brachii, which depends on the angle of elbow and shoulder during exercise. During exercise, the greater the change of elbow angle (the angle between upper arm and forearm), the greater the influence on triceps brachii. During exercise, the greater the change of the shoulder angle (the angle between the upper arm and the body), the greater the * * * on the chest muscles. Because many times when everyone is doing the same action, they find that the effect is different, but they can't find the reason. Or you miss your chest muscles, but you go ... >>
Question 3: How to exercise the muscles under the arm? The muscle in the upper arm opposite to the biceps brachii is called triceps brachii. The exercise method is as follows:
(1) straight arm dumbbell back lift. Stand with your legs bent, your upper body leaning forward about 90 degrees, your arms hanging straight, and holding dumbbells. Then keep your arm straight, and straighten it to the maximum height after applying force. Four to six groups at a time, eight to twelve times in each group.
(2) Standing barbell arm flexion and extension. Stand up straight and hold the barbell with your arms straight. Then keep the two upper arms close to the ear, and bend the forearm with the elbow as the axis backwards until the included angle of the elbow joint is less than 90 degrees, and then recover. Four to six groups at a time, eight to twelve times in each group.
(3) One arm protrudes and stretches. The upper body leans forward 90 degrees, the upper arm is parallel to the ground, the forearm hangs down, the dumbbell is held in the hand, the tiger's mouth moves forward, then the upper arm is kept close to the body, and the forearm is extended with the elbow as the axis to pull back the dumbbell until the arm is completely straight, and then it is restored. . Four to six groups at a time, eight to twelve times in each group.
Other considerations:
(1) Exercise every part once a day and once every other day. If the number of exercises exceeds four to six groups or each group exceeds 12 times, it means that the weight is too light and needs to be increased. If the muscles are still sore or sunken the next day after exercise, it means that the amount is too large and needs to be reduced.
(2) Pay attention to nutrition and rest.
Question 4: How to increase arm muscles quickly? You can find a stool or other object to make your body do push-ups at 30 degrees or other angles until you can do more than ten.
This has many benefits! I can do it every time, I can adjust my psychology every time, and I don't control whether I can do it in the end.
In this way, I'll show you a professional article.
Practice slowly step by step, don't worry! ! I wish you an early practice! ! ! !
Arm bodybuilding-the key lies in many times.
Forearm bodybuilding-the key is multiple times.
Besides neck, forearm is the most exposed part of human body. For this reason, a small number of bodybuilders spend a lot of time practicing their forearms today. It's really incomprehensible. In fact, almost every exercise has exercised the forearm to varying degrees. If your forearm is below normal level, you must do special forearm exercises as basic training. In other words, at the end of the training course, more than 2-3 groups of forearm exercises should be done. When doing these exercises, you should work as hard as other muscle groups. It is generally believed that the forearm is not easy to practice, and the incremental practice method that is repeated many times must be adopted. The mistake many bodybuilders make is that they use the same load every time they practice their forearms. It is necessary to constantly increase the load and let the forearm develop. In forearm practice, how to arrange the rhythm of training class is a more important problem. Forearm exercises should be carried out slowly and rhythmically, and the interval between groups should be minimized. When practicing, the forearm should be in the "pump effect", which can make blood flow into the forearm and help blood flow into the forearm muscles. After finishing one set of exercises, pause for a few seconds, shake your arms to relax your muscles, and then proceed to the next set of exercises. When practicing, if the load can be concentrated on the forearm, the result will definitely make the forearm grow rapidly. As long as you persist, the thickening of the hip circumference of the forearm may be unexpected. Forearm circumference is not easy to practice, so it needs to be given enough * * * under heavy load.
Upper arm bodybuilding-build a solid biceps brachii and triceps brachii.
At present, upper arm bodybuilding is developing in a strong and huge direction. But we should pay attention to the following two points: first, triceps brachii and biceps brachii should develop in harmony, and second, arms, legs and shoulders should also develop in harmony, otherwise it will be self-defeating. I object to blindly developing muscles without considering the reasonable proportion of the whole body. In fact, incorporating leg exercises into the training plan will increase the upper arm circumference by 15%. Many young men just want to hone their arms, thinking that just staring at them will do. Actually, it's not. Because only when the body can release a large number of nerve impulses can muscles develop. Of all the movements in the whole body, the foot movement can stimulate the human body to send out the biggest nerve impulse. Therefore, high-intensity and regular leg exercise is essential. Of course, leg exercises don't have to be carried out on the same day as hip exercises, and arm and leg exercises can be combined by cross-training. When doing double-arm exercises, we should pay attention to the gradual rhythm of the training class, and don't suddenly increase the weight of the exercise, which will lead to irregular practice movements. You should add a small amount of weight on the basis of feeling that you don't have to go all out. However, we still need to continue to work hard to achieve the goal of practice. Keep trying new things and pray that you can get feedback from yourself during training. You should make up your mind to thicken the circumference of your upper arm, but don't let your nerves get too nervous.
The developed triceps brachii is one of the most amazing miracles in bodybuilding. Of course, it depends on whether the triceps brachii is developed. If it is not, it is not perfect. Triceps brachii is the opposite of biceps brachii, and the former is used to stretch the arm. Any arm stretching that resists a certain resistance will * * * this part of the muscle. So there are many ways to practice triceps brachii. The role of the latter is to bend the buttocks. Whether doing bench press or clean and jerk with dumbbells or barbells, triceps brachii will be developed to varying degrees, and the girth will increase rapidly. However, in order to further develop the triceps brachii and make your upper arm reach a super level, you need special muscle training. In fact, the lateral head of triceps brachii can be developed to some extent when the distance between two elbow joints is obviously greater than the distance between hands. For example, when an exerciser makes a general push under the triceps brachii, all three heads of the triceps brachii are exercised if the arms are close to the sides of the body. But if you try to lift your elbow and let it abduct, you should mainly practice your side head. I'm sure that when these muscles are fully developed, they will rise ... >>
Question 5: How to exercise your arm muscles at home to make your arm bigger? Biceps biceps brachii: tilt dumbbell elbow with one arm (if it is not tilted, you can also sit with one arm elbow) (you can also pull up on the horizontal bar or bend barbell elbow); Triceps brachii: single arm dumbbell arm flexion and extension (also can be parallel bars arm flexion and extension or push-ups, also can be barbell arm flexion and extension). Forearm muscles: wrist strength, or rolling. Once every two days, or once every three days (daily exercise is not conducive to muscle rest). Each action has four groups, and each group has 8 to 10. If each group can achieve 10, the weight will increase. Only one action is practiced at a time for each part, and it is easy to get tired if you practice too many actions. Increase nutrition (protein, minerals), pay attention to rest, and ensure adequate sleep and cheerful spirit.
Question 6: How to train arm muscles? A complete fitness plan should include three aspects: eating (diet) and training (sleep). Training consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups). Training Remarks: Training is conducted three times a week, once every other day, and the time is about 1 hour. Practice the whole body, one action in each part, one action in brackets for standby, 8-65,438+02 times in each group. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we should control the action well, so as to concentrate and avoid borrowing. Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness! 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake. Reference of muscle building training plan: I suggest you buy a pair of adjustable dumbbells of about 30kg. Muscle training needs constant * * * For example, push the chest with a dumbbell of 10kg, and easily do it more than 12 times, indicating that the weight is light and will increase! There is also comprehensive fitness, focusing on the shoulders and abdomen is ok, but other parts should not be ignored, otherwise it will affect the overall effect. One: aerobic training plan reference: run twice a week, 20 minutes each time, 3-4 kilometers away (don't worry about getting thinner! Running is good for your heart and lung system. It can promote your digestion and absorption. This is good for muscle building. 2. Strength training plan reference: (Use training every other day for about 45 minutes each time) First jump rope to warm up for 5- 10 minutes each time, and then stretch the parts to be trained (times) refers to the number of times you can barely finish! (Select the weight according to the number of times) On the first day of shoulder and abdomen training day, the standing dumbbell pressure 10- 12RM (times) x3 i49.photobucket/...j8.gif standing dumbbell side lift 10- 12RM (times) x3 img.pcpop/...00.gif dumbbell front lift10-/kloc. & gt
Question 7: How to exercise arm muscles and abdominal muscles quickly? First of all, choose the appropriate exercise method according to your own situation. Don't exercise blindly, it will lead to many unfavorable factors.
First of all, the most effective way to practice arm strength at home is push-ups. I was very weak at first, but I was exhausted after doing 15 at most. Later, I insisted that I could achieve 20-30-35-40 within 1 month. Later, the arm was obviously stronger than before, and then I insisted on doing 4 groups 15-20 every day, with 65438+ between groups. Pay attention to rest, muscles grow during rest, eat less and more meals, and eat more things containing protein, beef and eggs.
Abdominal muscles are relatively simple and most people can do a lot. You can do 4 groups every day, 15-20, and each group has a rest for 30 seconds. The important thing is to persevere.
Question 8: Ways to exercise arm muscles I have been doing bodybuilding for many years and have accumulated a lot of experience suitable for amateurs.
Beginners should remember three things:
1 muscle aches, indicating that the action is effective.
2 Safety first! Don't blindly pursue strength and weight!
3 Cooperate with nutrition and rest.
The arm is mainly in four places:
1 shoulder (deltoid)
The front end of the upper arm (biceps or biceps brachii)
The back end of the upper arm (triceps or triceps brachii)
Four forearm muscles
The best exercises are biceps and deltoid. Use appropriate dumbbells for pull-ups and push-ups.
Dumbbells are given 8- 12 times in each group, and three groups are made, with a rest between each group 1-2 minutes. Pull-ups and push-ups can exercise chest-back coordination and strengthen the effect.
If there are no dumbbells, you can simulate dumbbells with one hand and apply pressure with the other. The effect is also good, but the disadvantage is that it is not as fast as dumbbells and small in size. The advantage is that it won't hurt and the lines will be clearer.
The forearm can hold the dumbbell and swing the wrist until the forearm is sore and swollen. You can also squeeze your fist with your bare hands and squeeze it for one or two hundred times with all your strength. Then take a rest and get a score of one or two hundred.
Use dumbbells for triceps, lift them above your head, then bend your elbows, let the dumbbells hang behind you, then lift them up and return to your head. Use push-ups.
Question 9: How to practice arm muscles? Doing push-ups is the best way. You may not have done enough, but you have done more. Feel the muscle ache every time, and then knock the biceps brachii. You may not recover in 1-3 days, and you will enter the fatigue period in May and June. Then 8- 10 is a training period. According to your feelings. Strengthen training in the next training period 15 days. Is the number of times you do push-ups. Practice one group at a time 100, rest for 5 minutes, and then start the next group, rest for 10 minutes. If the physical fitness is average, the number of people will be halved and the time will remain the same. I guess you just didn't control the intensity. I just feel tired every time I train.
Question 10: How to make the muscles of the upper arm bigger? When practicing arm muscles, the fastest way to feel the shape is to do pull-ups with backhand to numb the muscles, take a rest, and then continue to practice. When you can't pull a few, the day's training can be over. Or heavy dumbbells. Want to practice muscles, master a little, heavy, few times, multi-group. Don't do those light ones, do dozens at a time, which is useless for muscle growth. It is better to make a group of 10~ 12 (you can't do it after doing this).
Upper body muscles, in this way.
Lift the push-ups of your feet, find a stool or something to pad your feet, and the height is close to your knees. Put your feet on it and start doing standard push-ups, slowly, but not too slowly, it's easy to cramp. When you are tired, that is, you feel that you can't hold on any longer. You stop push-ups, then straighten up and hold on. Slowly, you will feel uncomfortable and tired in your abdominal muscles, then relax your waist, have a rest, let your waist collapse, relax for a while, and then straighten your waist, and so on until you really can't hold it. This action seems simple, but it can actually exercise the muscles of your whole upper body. Abdominal muscles, back muscles and arm muscles.