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 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 3: How to train the muscles of the arm/forearm quickly? The training method is 1. Do push-ups with fist support. 2. Remove one end of the dumbbell, then hold one end with your hand, try to put the dumbbell flat and train your wrist strength! If you are weak, I suggest you start from the basics, slow down first, lay a good foundation (starting from running, sit-ups and push-ups), and then start doing particularly heavy exercise, otherwise you will be easily injured. There are two kinds of muscles, one is the big muscle in Europe and America, and the other is the thin muscle in Bruce Lee. The first training method is heavy weight and fast speed, and the second is medium weight and long time. But each kind of muscle will grow, but the second kind of muscle will be less (strength comes from muscle, you can't have strength without practicing muscle)
1. As mentioned above, just use your 15KG dumbbell and do 50- 100 every day.
2. Hands are shoulder width apart, fingers are forward, and the body is straight. When doing this, keep your body up and down (don't tilt your hips there, just move your upper body). The elbow joint is close to your body, almost touching the ground is the standard.
3. Make 100- 150 pieces every day and divide them into several groups.
Note: if you are afraid of suffering, you will halve it, and the effect will not be obvious. You should practice various postures, because you exercise different muscle groups.
Practice when you are tired. When your body recovers, continue to practice. Practice if you have nothing to do. It is estimated that once every two days, the body can't stand it. Don't overwork, otherwise all the work will be wasted. Pay attention to the preparation activities. Make your own plan according to your own situation.
Push-ups are not only about practicing your arms, but also based on your own weight. You are too light to practice.
Also, strength is not proportional to arm thickness.
Diet is very important. Eat meat and eggs, vegetables and fruits every day. Nutrition should keep up with 1. Straighten your arm.
2. Keep your arms straight at your sides and lift them forward (the muscles of these two arms can be more beautiful when combined, and you won't lose the flexibility of your arms because you practice alone).
3. Hold the dumbbell with both hands and lay it flat for about 10 second.
4. (The difficulty is coming) Sit on the shadowless stool and lift the dumbbell forward with one hand.
5. (Props are needed) Sleep on the board, lift double dumbbells in parallel, and hold for 10 second, so that the human body is cross-shaped.
Invent oneself
It is best to exercise when the idle hand touches the "mouse muscle" of the trained hand, which is helpful for the adjustment of strength.
When training, practice in front of the mirror. Seeing generate's muscles helps to improve self-confidence and adjust actions. This is a chart that you can see more clearly.
Question 4: How can we develop 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 5: The method of quickly exercising arm muscles is recommended for your strength training plan.
Monday:
Narrow distance push-ups: group number: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Tuesday:
Backhand pull-ups: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Wednesday:
Squat: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.
Precautions:
This plan is a three-day cycle, please strictly follow the plan.
Narrow distance push-ups require that the width of both hands should not exceed the shoulders. When doing a downward movement, try to keep your elbows as close to your sides as possible.
Main points of deep movement: face the wall, feet apart slightly wider than shoulders, and toes stick to the wall. Put your hands on the wall and look up as far as you can. Then squat down and ask your knees not to touch the wall, and your thighs and calves are at 90 degrees. Get up.
Dietary advice
Muscles don't come out during exercise. In strength training, training will destroy muscles. Supplementing protein is used to replenish damaged muscles. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If you continue to train before the muscles recover, it will only be counterproductive. Therefore, strength training and protein's supplement are the key to muscle growth.
In the above principle of muscle growth, it is clearly pointed out that protein's supplement is an important condition for muscle growth, so you should adjust your diet structure to one with high protein, low fat and low carbohydrate. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.
Strictly follow this plan, and the effect will be obvious within 1 month.
Question 6: How to train arm muscles effectively and quickly at home? You can train your abdominal muscles in the fastest way. Put your feet on the wall and lie in bed every day 1 hour, and the effect is obvious.
Question 7: How to quickly practice the maximum number of repetitions that RM can represent a certain load in the theory of arm muscle bodybuilding? For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM.
8 to 12RM has the best exercise effect for beginners. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
Warm up for 10 minutes before doing the following exercises, and then you can run.
The Quaker's name for Sunday
Chest: dumbbell bench press 4 groups
Dumbbell flying bird 4 zu
4 groups of push-ups (20 to 30)
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Wanju 6 zu
abdominal muscle
the next day
Legs: Squat 6 groups.
Jianbuqu 4 zu
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Back: 4 groups of wide and narrow pull-ups (try to do more than 10).
Dumbbell rowing 4 zu
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: supine leg lifting group 4.
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.
Abdominal muscles are practiced about three times a week.
Is to practice the cycle of three days off.
Question 8: 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, my 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 9: How to build the muscles on the arm quickly? Exercise should be scientific and persistent. With these two premises, I think you may have taken the first step in your fitness career. The so-called science has a lot to say, so I will say something more important. Whether the weight is in place, it does not cause muscle fatigue, affect muscle growth, or the weight is not in place, so that your muscles have adapted to your weight. There is also a standard action, which is very important. The deltoid muscle often borrows too much when doing bench press (I did it at the beginning, hehe), which leads to the chest muscle exercise not in place after exercise. Diet is also very important. You can't say that you only practice and don't eat. Muscle growth requires protein's intake, a reasonable and scientific diet, eating more high-protein foods such as beef and egg white after exercise, cooperating with vegetables and fruits, drinking more water and eating less. When it comes to diet, I may mention one thing, that is, the degree of absorption by the body. Individuals have their own genes in it. Some people absorb it well and gain muscle easily. Some people can't get fat no matter how they eat. Have you found such a person around you? But it doesn't matter, I've seen this before, but as long as you exercise scientifically, it's not a big problem. You must grow muscles after exercise, and your absorption is not much longer than yours, because my friend used to be like this. I absorb it well, but he is not good at it. He kept saying that his stomach was disappointing. Later, after exercise, his figure was much better than before. He used to be thin, but now he is strong, hehe. Needless to say, if you are really interested in this field, you can come to me and I will be happy to help you answer some small questions.
Question 10: How to quickly train the arm muscles to lift dumbbells crazily, symmetrically, and be exhausted? Do it at least three times a day, and you will feel it in half a month.