The other is, coach, can a big fat man like me lose weight? It took me a long time to lose weight. Do I need to go on a diet? What is another question that women often ask? Coach, will a girl who has participated in strength training be particularly strong and become a muscle overlord like a boy? Next, I will analyze these problems one by one.
How to gain muscle? To gain muscle is to gain weight and increase skeletal muscle.
Analysis of chest training movements on Monday
The first action, flat dumbbell bench press 5* 12 (this action can strengthen the middle bundle and thickness of the target muscle pectoralis major). Flat barbell bench press 5* 12 (strengthening the middle bundle and overall area of pectoralis major). Upper oblique barbell bench press 5* 12 (upper bundle and overall area of pectoralis major). Flat dumbbell flying bird 5* 12 (inner and outer lines and contours of the upper bundle of pectoralis major). High portal frame 5* 12 (lower margin of pectoralis major, middle sulcus, serratus anterior) is suitable for patients with muscle augmentation to abuse chest. I have marked the target muscle, so remember to pay attention when doing the action.
Back training on Tuesday.
Pull-ups 5* 12 (both sides and width of latissimus dorsi). Barbell rowing 5* 12 (lateral and thickness of latissimus dorsi). Rowing in a sitting position is 5* 12 (the same as the outer side and thickness of our latissimus dorsi). High pull-down 5* 12 (both sides of latissimus dorsi). Bend over one-arm dumbbells, with rows of 5* 12 (the lateral thickness of latissimus dorsi can also be adjusted symmetrically).
Shoulder training on Wednesday.
Sit on the dumbbell and press 5* 12 (deltoid anterior middle bundle). Standing posture side lift 5* 12 (deltoid middle bundle and line). Bent dumbbell bird 5* 12 (deltoid posterior bundle). Appropriate aerobic for 30 minutes.
Thursday's training for our two heads and three heads.
Dumbbell bending 5* 12 (the whole circumference of biceps brachii). Concentrated bending 5* 12 (the whole circumference of biceps brachii). Supine arm flexion and extension 5* 12 (long head of triceps brachii). Bend over and bend the dumbbell arm with one arm for 5* 12 (the whole triceps brachii).
Friday's leg training
Squat with weight 5* 12 (quadriceps femoris). Squat 5* 12 (full latitude of quadriceps femoris). Squat 5* 12 (quadriceps hamstring and gluteus maximus). Straight leg hard pull 5* 12 (hamstring group). Bend your legs and lift 5* 12 (hamstring).
Next, let's summarize the wrong actions of chest abuse, including: the wrong actions of bench press include shrugging, shaking, standing too high, wrist joint not in neutral position and forearm not vertical. The bird's wrong actions include shrugging its chest, shaking its body, lifting its back, and holding its shoulders high and spinning outwards. Common back problems, put an end to holding your chest to keep your chest posture, and keep your shoulder strap slightly sunken.
Common shoulder problems, low back pain, stretching of shoulder extensor (pectoralis major, latissimus dorsi). Tighten the waist and abdomen. Shrug your shoulders and strengthen the sinking muscles of the shoulder strap (including serratus anterior, trapezius middle and lower, rhomboid muscle). Forearm is not vertical: adjust posture and activate external rotator (infraspinatus, teres minor). Stretch the internal rotator of the shoulder strap (pectoralis major and latissimus dorsi) and stretch the pectoralis minor.
Common problems of biceps brachii: biceps brachii feels weak: slow down the descending speed, pay attention to centrifugal control, increase forearm rotation, and maintain continuous stress. Arm sore: Don't bend your wrist too much when you bend your elbow. Wrist pain: keep the wrist neutral, reduce the load and relax the forearm muscles. Common problems of humeral triple head: the big arm is not tightly clamped, and the shoulder internal rotator (pectoralis major, latissimus dorsi and deltoid toe) is stretched, which improves the flexibility of shoulder joint. Common problems of lower limbs: inability to squat, low back pain, knee pain, knee internal buckle, limited arm external rotation, eccentric center of gravity, and tight abdomen. Wait a minute. problem
Later, I will analyze every question according to everyone's doubts and point out a clear path for everyone on the road of fitness. Those novices who have just come into contact with fitness believe that this article can show you a clear way. Take this article as a guide, train hard and stick to it. I believe you can have an ideal figure in the future!