Method of exercising shoulder muscles with fitness equipment
Step one, dumbbell exercises.
1, lateral lifting movement
Preparation posture: feet open, shoulder-width, arms hanging at your sides, dumbbells in both hands, fist eyes forward.
Action: slowly raise your arms from both sides to shoulder height, pause for a moment, slowly put them down, and return to the prepared posture. This action is repeated 20 times.
2. Forward lifting movement
Prepare posture, with feet shoulder width apart, arms straight and drooping, hands holding dumbbells forward, and punches inward.
Action: slowly lift the dumbbell from the front of the body to the top of the head with the left shoulder and left arm, pause for a while, then slowly go straight down and return to the ready posture. Alternate left and right. This action is repeated 20 times.
3. Bend over and lift horizontally
Preparation posture: feet open, shoulder width apart, legs bent straight, upper body bent forward by about 90? Keep your arms straight and droop naturally. Hold the dumbbell in your hand and rush your eyes forward.
Action: straighten your arms, slowly lift the dumbbell forward to shoulder level, pause for a moment, and then return to the preparation posture along the original road. This action is repeated 20 times.
Step 2: Practice with a stretcher.
1, buckling motion
Preparation posture: Stand naturally with your feet, hold the handle on one side of the puller with your right foot, hang your right arm in front of your right leg naturally, and hold the handle on the other side of the puller with your left hand.
Action: Bend your arm while keeping your elbow straight, so that your right arm can be lifted to the right side of your body until your right upper limb is flush with your shoulder. After a short pause, slowly lower your arm and return to the ready posture. Then step on the stretcher with your left foot, and do it with your left arm, alternating left and right. Repeat the above actions for 20 times.
2. Outreach activities
Ready posture: the same? Forward flexion movement? .
Action: straighten your right arm out of the body, lift it sideways, make your right upper limb flush with your shoulders, pause for a moment, slowly put down your arm and return to the preparation posture. Then put the left foot on the stretcher, the left arm moves as above, and the left and right arms alternate. Repeat the above actions for 20 times.
Step three, barbell practice
Shrugging exercise
Preparation posture: Stand naturally with your feet, your arms straight and drooping, hold the bell pole with your hands forward, and your fists are opposite to your eyes.
Action: keep your arms straight, contract the trapezius muscle, stir the acromion as far as possible until it can't be higher, stop for a while, and then return to the preparation posture. The above actions are repeated about 10 times.
Matters needing attention in muscle training with fitness equipment
low speed
Don't think that speed is good, slowly lifting and then slowly lowering can make our muscle exercise get twice the result with half the effort and stimulate the muscles deeper. Especially when you put down the dumbbell, you should control the speed and do concession exercises, which can fully stimulate the muscles. Most people ignore the concession exercise, and when the dumbbell is lifted, it will be regarded as the completion of the task. When you put it down quickly, the good opportunity to increase your muscles is wasted.
high-density
? Density? It means the rest time between the two groups. Some friends will only exercise without rest, or take too many days off during exercise, which is wrong. Rest 1 minute is called high density. If you want to increase your muscle mass quickly, you should rest less and stimulate your muscles more. ? Multi-group number Also refers to the building in. High density? On the basis of. When you exercise, you should concentrate on training like a war, and don't think about anything else.
Consistency of thought and action
The work of muscles is dominated by inverted nerves, and the concentration of attention can mobilize more muscle fibers to participate in the work. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should work like a muscle 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.
Long displacement
Whether rowing, bench pressing, pushing back or bending, you should first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise it as high as possible. What is this? Persistent nervousness? Sometimes there are contradictions, and the solution is to hurry over? Lock? State. However, I don't deny the role of heavy half-course exercise.
Heavy weight and low frequency.
If you want to exercise your muscles, you should exercise your ears with great weight and low frequency. This is the best way to exercise your muscles. In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, the practitioner can only lift a heavy object five times in a row, so the heavy object is 5RM.
Studies have confirmed that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can thicken muscles and improve strength speed, but the endurance growth is not obvious; The muscle fibers of 10- 15RM did not thicken obviously, but their strength, speed and endurance were improved. 30RM load training increased the number of capillaries in muscles and improved endurance, but the strength and speed did not improve significantly. It can be seen from this that the load weight of 5- 10RM is suitable for bodybuilding training with increased muscle mass.
Multiple sets of numbers
Whenever you think of exercising, do 2 ~ 3 groups. Actually, it's a waste of time. You can't grow muscles at all. Be sure to set aside 60 ~ 90 minutes to focus on a certain part of the exercise, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles recover. Until the muscles are saturated. Saturation? The appropriate criteria for feeling yourself are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
Who will watch the fitness equipment for exercising muscles?
1. What do you know about fitness equipment?
2. What are the main fitness equipment?
3. What kind of fitness equipment is most suitable for morning exercise?
4. What brands of fitness equipment are there?
5. What are the taboos of fitness equipment?