How to exercise pectoralis major muscle
Pectoralis major is one of the larger muscles in human body, which is relatively easy to practice. Basic action: 1. A supine bird lies flat on its back on a wide stool, holding a dumbbell in each hand, raising both hands, and then slowly spreading to the sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Lie flat on the wide stool, hold the barbell with both hands and lift it, then slowly put it on * * *, and then push hard. This action requires two people to cooperate and the other person to protect it. (Practice six groups, each group 12- 15 times). 3, push-ups to improve the difficulty, you can raise your feet to a 45-degree angle, put heavy objects on your back or neck for overload training, so that the pectoralis major muscles can be fully stretched. (Practice six groups, each group 12- 15 times)
abdominal muscle
Lumbar muscles and abdominal muscles are difficult to practice, so you have to work hard. Basic action: 1. Inclined sit-ups. I won't say much about this action. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and then bend your body. 3. From both ends, lie flat on the bench, straighten your upper arms and legs, swing your straight arms, take your hips as the fulcrum, close your upper body and legs at the same time, and touch your raised toes with your hands. 4. Bow the weight behind the neck, put the barbell behind the neck, slowly lean forward, make 90 degrees with the leg, and then use the waist strength to restore the original position. (Practice six groups, each group 12- 15 times).
How to shape a man's perfect figure and exercise his strength? Pattern push-ups train men's perfect figure and greatly increase their strength. It is convenient to exercise at any time, and narrow push-ups exercise arm strength. Wide push-ups exercise pectoralis major.
First, expand the chest. Palm as a support point, arms open, shoulder width or wider. Your back, waist and buttocks are in a straight line, and you can bend your arm with elbow force. This method mainly exercises chest muscles, upper arm triceps and abdominal muscles.
Second, the shoulder clip type. The action is the same as above, but the distance between the hands is narrow, with the fist as the support point and the fist eye forward. Exercising arm strength in this way can increase the strength of wrist and the hardness of fist. It should be noted that the selected supporting ground can be soft first and then hard, and the wrist should be tightened to avoid sprain.
Third, the type of Tieniu cultivated land. Use your fist or palm as a support. Put your hands on the ground and open your arms shoulder-width. Toe on the ground, hands and feet parallel The head leans forward, the forefoot, hands, neck and waist are forced together, and the waist collapses and sticks to the ground. Then the hips are tilted up, the waist is gathered again, and the body is pulled back, and the whole action is completed. The action of leaning forward and backward can be repeated. This kind of exercise is mainly aimed at the neck and strengthens the back muscles, wrists and ankles.
Fourth, finger technique. Mainly supported by ten fingers, other movements are the same as the first two ways. With the increase of strength, the number of fingers touching the ground can be reduced in turn. This method mainly exercises finger strength, enhances hand grip strength, grasping strength and resultant force, and runs through fingertips. It should be noted that if your fingers can't reach the strength to support your body, you can practice with your fingers against the wall and your body leaning against it. After the finger strength gradually increases, gradually put it on the flat ground to practice to prevent finger injury.
Five, carp lying lotus style. Lie on your side, land with one punch or one palm (usually one punch), support the ground, and support the ground with two forks. For example, the right fist supports the ground, the left arm extends upward, and the arms are crossed to control the balance. Support the inner left foot and the outer right foot on the ground. When you bend your arms and press down, your waist is stressed, and your head and waist lean back like a carp lying on a plate. Then you return to your original shape and press down again and again.
This method mainly exercises the strength of deltoid muscle (commonly known as "Tiger Head Muscle"), upper arm and waist and abdomen. When practicing, if you don't have enough strength, you can choose soft ground first, and your arms should have enough strength.
Sixth, hang upside down. Beginners can stand upside down on the wall, with their feet attached to the wall, their hands shoulder-width apart, their arms bent, and their arms bent downward. Later, the feet can leave the wall and do push-ups. This method mainly trains the strength of the neck and arms. Pay attention to balance when practicing.
Seven, weight-bearing exercises. The action is the same as expanding the chest and clamping the shoulders, except that heavy objects, such as dumbbells, are placed on the back. After the arm strength is enhanced and the body movements are coordinated, the weight of heavy objects can be increased in turn.
Eight, single palm or single fist practice. The action is the same as chest expansion and shoulder clamping, but one hand or one punch touches the ground, and both hands alternately support the ground when doing the action. This method mainly exercises the strength of one arm. If the arm strength is not enough, you can practice on the slope first, gradually raise the support point of your foot with the increase of strength, and finally you can hold your hand, punch or even stand on your head. Practice step by step.
It is emphasized that attention should be paid to the balance of the body and the movements of all parts must be coordinated, so that the weight of muscles will be uniform and the exercise effect will be better.
Push-ups have a good exercise effect on the muscles of abdomen, back and chest, and they can also make many tricks and receive unexpected fitness effects.
First, the distance between the hands changes: the hands are slightly wider (or narrower) than the shoulders, and the elbows are open and parallel to the ground.
As long as the widths of hands and shoulders are not equal, the difficulty of push-ups will increase accordingly. Compared with the method of slightly wider shoulder distance, it focuses more on exercising arm strength and shoulder muscle strength; The method of slightly narrower than the shoulder distance focuses on exercising the chest muscles and back muscles.
Second, the change of technique and footwork: the technique can be divided into three forms: full palm support, fist support and finger support, and can be divided into three postures: fingertip forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.
Third, the posture change of body tilt: high-profile push-ups, when doing exercises, the practitioner's body is a low-footed master, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, when practicing, the exerciser's body is high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.
Fourth, the change of exercise frequency: you can combine fast and slow, and do it quickly and then slowly several times during practice; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better muscle growth. If you wear them, you won't feel tired during exercise.
Here are some effective bodybuilding methods.
First, the combination of dynamic and static exercises is an organic combination of dynamic exercises and static exercises, 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, restraint and concession are combined to use dynamic exercise (restraint contraction). Repeat 5-6 times, and then do 2-3 concessions after failing. This combination can make the muscles deeper.
Third, exhaustion first is an effective method to increase muscle circumference at present. What it does is. If you want to develop that piece of fat meat, you should first choose a regional muscle group exercise that only develops this muscle to train, do it for 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 with 79% weight. This will make your muscles feel great. According to research, this can effectively * * * 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 effective regional exercise of developed pectoralis major is supine flying birds, and 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 muscle exercise in the deltoid developed area 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. So two exercises count as one group, and if you do four groups, the triceps brachii will be very swollen and deep.
The method of developing back muscles based on the principle of exhaustion first;
The effective regional muscle exercise of developed back muscles is the standing of load-bearing goats, while the comprehensive exercise of developed back muscles includes bow and straight leg hard pulling. In order to deepen the * * * degree of back muscles, the following training methods can be adopted: first, stand on the goat for 6- 10 times until it can't stand up, then run to the squat standing place, shoulder the barbell and do bow-down exercise (or do straight leg hard pull) until it is tired. Combine these two exercises to train four groups, and you can get good back muscles.
The method of developing quadriceps femoris according to the principle of exhaustion first.
Athletes should first do local muscle exercises to develop 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 will swell because of the depth.
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, the first fatigue and then repeat method first do comprehensive muscle group exercises, and then do regional 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.
Fifth, the continuous weight loss method began to reach the limit with heavy weight (8- 10 times); Then the partner will lose weight before reaching the limit (4-6 times, then the partner will lose weight again, and then repeat the limit (about 4 times). This will make the muscles extremely nervous and get the maximum * * *.
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. 6. The way to continue to increase weight is to do a lighter movement first. After completing the exercise easily, the muscles will feel something after the exercise, and then increase the intensity of exercise until they can't get up. This constantly strengthening and deepening * *.
Seven, the use of force enforcement method (first real and then virtual repetition method) first after exhaustion, with the help of additional strength from other parts of the body, do several irregular repetitions.
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 bench press immediately, and use the strength of hip stand to supplement the shortage of arms and the purchase of main muscles. Keep doing this for 2-4 times, and the * * * of pectoralis major, anterior deltoid, triceps brachii and serratus anterior will deepen.
Eight, the method of heart consistency can be highly concentrated in practice according to the practice of excellent athletes. It is extremely important to practice where and think about that muscle, 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, the same kind of action combination method will develop similar exercises of the same group (or a muscle) and combine them with different instruments and not exactly the same movements in turn to deepen the * * * of the group (or this muscle). .
For example, to develop biceps brachii, you can choose the following exercises:
1. Vertical bend: (60%/8- 10) 2. Rotating single arm bending: (65%/8) 3. Oblique bend: (60%/6-8) 4. Sit-ups and bends: (70%/5-6) Another example.
1. Vertical nape flexion and extension: (60%/8) 2. Bow single-arm flexion and extension: (70%/6) single-arm flexion and extension; (70%/6) 3. supine arm flexion and extension: (65%/8) 10. Double group training method.
This method is to practice without rest with twice the number of groups. There are generally three kinds of double-group beads 1. One group is active muscle; Then the next group does antagonistic muscles, such as one group does active muscles (such as triceps brachii), and then does antagonistic muscles (biceps brachii) without rest.
You can practice the same muscle with two different exercises in the same way.
For example, one group does squats (about 70% load) for 8 times, and then runs to another instrument to do leg extrapolation (about 70% load) for 8 times.
3. Do the same action for a limited number of times and rest for 20-30 seconds, then repeat it as many times as possible with the same amount of exercise and the same weight.
For example, in order to develop pectoralis major, practice supine flying birds for 8- 12Rm, rest for 20-80 seconds, and then try to do it with the same weight.
Eleven, the difficulty decreasing method began to practice the most difficult exercise; Then reduce the difficulty and do the same action; Further reduce the difficulty and do the same action, demanding the limit every time.
Twelve, increase the difficulty method This method is to do low difficulty (small angle) first, and then increase the difficulty (such as increasing the angle of the inclined plate) until the highest difficulty reaches the limit. This method is gradual, so it is not easy to get hurt, but because it gradually increases the difficulty and reaches the limit, it increases the * * * of the muscles, thus increasing the significance of the muscles.
Thirteen, the cycle training method will arrange the same or different kinds of movements in a large group of 4-8 stations, and then practice one by one in order, and quickly switch to the next station for training after reaching the specified number of times. When all the stops are over, the training of this large group will be over. After the training, I was sweating and my heart beat faster. This training method is aerobic training, which is of great benefit to reducing fat and weight and increasing the salience of muscle lines.
Example 1: circular exercise of developed upper arm extensor (triceps brachii) 14. There is a rule in muscle strength training with variable action training. Once several fixed movements are trained for a stage with constant exercise load, the body will gradually adapt, and the muscle strength will not increase or increase slowly. At this time, variability training method should be adopted to promote the body to change and enter a new adaptation process. If four groups of supine birds (30kg /8 times) are used, the chest circumference will be slightly improved after the first stage of training. Therefore, the training means and methods should be changed in time, and the training times and intensity should be increased to develop pectoralis major and increase the chest circumference.
15. Obeying the intuitive training method Because of rich training experience, high-level bodybuilders will instinctively respond to the choice of training methods, and only well-trained people have it. Therefore, we should pay attention to and listen to these buildings, arrange different training methods on the basis of practice, and adopt different training methods to carry out effective bodybuilding training, so that the muscles are developed, the outline is clear, the lines are clear and the body is strong.
Don't teach men how to exercise a sexy and perfect figure. Who can stand practicing for five days in a row? You're not a professional bodybuilder. Exercise, diet and rest are indispensable and cannot achieve the best results. Beginners take a day off without practicing. Generally, the chest, shoulders and back are practiced separately.
How to exercise to have a perfect figure? Can you list the exercise steps? I am male, height 174, weight 68. My major in college is sports health care. I am a middle school PE teacher now.
First, exercise: insist on exercising at least three times a week, and each exercise time is not less than 45 minutes. Every exercise, the heart rate shall not be lower than 1 10 times per minute. The specific exercise sequence is first aerobic exercise for more than half an hour, followed by flexibility exercises of legs, waist and shoulders, and then strength exercises of abdominal muscles and waist muscles. According to your own situation, you can do some strength exercises of upper limbs or lower limbs. Finally, relax.
Second, diet: insist on eating people in seven or eight points. You can also eat less and eat more.
Third, we should develop good living habits. If you don't stay up late, drink moderately.
How to Exercise the Perfect Chest If you want to practice perfectly, you should go to the gym and make a scientific fitness plan. The chest is mainly bench press training. Chest muscles are divided into three parts: upper chest, middle chest and lower chest. Corresponding to bench press: uphill, flat and downhill. Scientific methods combined with hard training will definitely make perfect breasts.
How to exercise the inverted triangle? This is not easy to practice. Some things are hard to change, such as your bust. You can't grow much even if you practice chest muscles.
Don't stick to it all the time in life
How to exercise perfect muscles, reasonable exercise, nutrient intake and adequate sleep.
How to practice latissimus dorsi, the perfect back curve exercise method for men 1, running
Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function. At the same time, you can exercise the muscles of the whole body, which is the basis for quickly practicing bodybuilding muscles.
2. Standing long jump
The standing long jump is divided into three groups: early, middle and late. Doing 25-50 in each group is the fastest way to train leg muscles and lengthen the whole body muscle lines.
Step 3 push-ups
Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is a good way to exercise arm muscles and strength.
Step 4 sit-ups
Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.
5. Dumbbells
Friends who want to exercise biceps brachii can try dumbbells and lift them through their arms. Strengthen local muscle exercise and do it at least 50 times at a time. In order to effectively strengthen the shape of muscles.
Step 6 swim
Friends who can swim might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.