People who like bodybuilding can improve the muscles and lines of the chest without any professional skills. For example, everyone knows push-ups, and many people can do sit-ups by imitating them. But if we really want to do these movements correctly and develop a well-defined chest deeply and effectively, we must do it according to our designed plan.
First, barbell recumbent position recommendation
Never ignore this exercise. In order to make it play its role to the maximum, it is necessary to carry out serious analysis and research from the following aspects.
Preparation posture: Lie on your back on a flat plate with your feet flat on the ground, with the distance between your feet slightly narrower than your shoulders. Hold your chest out, arch your back slightly, and keep your hips in contact with the flat. You'd better have a companion to help you pick up the barbell and control it. Proper wide grip distance is an important link to stimulate the chest muscles to the greatest extent. Narrow grip will use more deltoid toes and triceps brachii. Too wide grip strength will shorten the range of motion and may lead to excessive pressure on the wrist and rotator cuff.
Exercise: Take/kloc-0 deep breaths each time to prepare your body. The barbell leaves the frame, forcibly contracts the pectoral muscles at the apex, and accurately pulls the barbell to the sternum with the latissimus dorsi. Keep your chest upright and imagine that your chest meets the barbell half-way. When the barbell bottoms out, the chest muscles should feel fully stretched. The contraction and extension of the pectoral muscles are like squeezing the rubber band intermittently when using a barbell.
Control breathing when the barbell descends. When the lever touches the chest, make a short stay, stay nervous, don't relax, and be ready to push the barbell. When the barbell leaves the chest, push the barbell upward in the direction of your feet like a downward oblique push. This technique can avoid pulling the chest muscles and shoulder muscles. Imagine pushing the barbell away from yourself. The correct action is that there will be pressure on the upper back. When you are close to exhaustion, you will find the barbell moving slowly and steadily.
Number of groups: Try to do 3-4 groups with appropriate weight. 1 group does not need perfect shape, try to do 15 times. The last two groups tried at least 10 times, and finally 1 group tried to be exhausted. Adopt the rhythm of "3-0-2": put down the barbell for 3 seconds, don't stay at the lowest point (0 seconds), and lift the weight for 2 seconds. The rest between groups is 1 ~ 2 minutes.
Skills:
1. Don't just push the barbell with your arms. Imagine pushing your body and barbell off the ground with the strength of your whole chest muscles.
2. Make sure your hips are on a flat surface. Don't lift your hips during practice, otherwise it will cause injury and reduce the exercise of chest muscles.
3. Push the barbell up and grab the barbell instantly, contract the gluteal muscles, abdominal muscles and respiratory muscles, and imagine that energy is transferred from the abdomen to the grasping hands.
Tip: When using a heavy barbell, it is not advisable to bounce off the chest. It will not only damage the sternum and pectoral muscles, but also reduce the stimulation to the pectoral muscles and inhibit muscle growth.
Second, the dumbbell bird
This is an ideal exercise to build a perfect chest muscle. It can not only fully stimulate the chest muscles, but also stretch the connected muscle tissues. Can make the human body feel strong stretching and contracting movements. Correctly following the following exercises will build stronger and more stylish chest muscles.
Preparation posture: supine, hips and shoulders on the stool, feet flat on the ground. Hold the dumbbell close to your chest, palms facing each other, and then lift the dumbbell upward, with your arms basically straight.
Exercise: Bend your elbow slightly and slowly lower the dumbbell to both sides. At the lowest point, the upper arm is basically at the same level as the bench, and the elbow is bent about 90 degrees to fully stretch the chest muscles. Put the dumbbell down slowly and inhale at the same time. Don't rush for success. Raise the lower edge of the rib to stretch the pectoral muscles as much as possible, pause when reaching the bottom, and then slowly drive the dumbbell to do the "flying bird" action backwards and upwards, and return to the starting position.
Number of groups: make three groups with relatively light weight, each group 10 ~ 15 times, and stick to the rhythm of "3-0-2" seconds.
Tip: Don't put dumbbells near your shoulders, because they are not "pushing". Imagine "hugging" a person while lifting the dumbbell backwards and upwards, and don't push him away from beginning to end.
Tip: Don't try to use too much weight to avoid pulling your shoulder. Proper weight can keep your movements standardized.
Third, dumbbell tilt, bench press.
Inclined plates with different inclinations can be used. For example, when the tilt angle is very large at first, gradually reduce the angle until it is parallel to the ground, use the same weight, and the interval is very short, which is conducive to reducing muscle fatigue.
Preparation posture: lie on your back on the inclined plate, put dumbbells directly above your shoulders with your hands, put your feet flat on the ground, keep your back straight and lean against the inclined plate, tighten your abdominal muscles and straighten your neck.
Exercise: Follow a triangular trajectory when lifting, and the dumbbells should meet at the midline of the body above the chest and shoulders. The movements should be smooth and smooth, paying special attention to the squeezing of the pectoral muscles, and the movements should be slow when recovering.
Number of groups: Use dumbbells with proper weight, and do 3 ~ 4 groups, each group 10 times. The action rhythm is "3-0-2" seconds. Try not to pause (only at the top or bottom if you need to pause a little).
Skills:
1. When pushing the dumbbell upward, try to make the dumbbell "float" gently as if it were out of control. In this way, the chest muscles must start working immediately to prevent dumbbells from falling.
2. When lifting the dumbbell, turn your hands inward and turn your palms opposite at the highest point. When you fall, your hands are turned outwards, and when you reach the lowest point, your palms are facing your feet. To avoid the dumbbell dropping too low, it is advisable to drop the dumbbell to almost touch the outside of the pectoral muscle.
Fourth, the barbell is tilted and bench pressed.
It can be used as a substitute for dumbbell bench press.
Preparation posture: Lie on your back on the inclined board with your back firmly fastened. Put your feet flat on the ground, slightly wider than your shoulders. The hand slightly wider than the shoulder holds the bar, and the arm is basically straight, locking the elbow joint. Push the barbell away from the barbell rack above the chest and control it.
Exercise: slowly put down the barbell until the pectoral muscles are fully extended, and then push to the starting position, and the pectoral muscles are completely tightened.
Number of groups: Do 3 groups, each group 10 times, the movement rhythm is "3-0-2" seconds, and fully exercise the chest muscles.
Tip: Don't expect 70% effort to get 100% harvest, that's not scientific training! Remember, don't run out of will in muscle work, use your brain to analyze experience and try to get through the initial "fatigue illusion". Experience has proved that it is just around the corner to carve a solid and well-defined chest through the combination of full stretching and complete contraction as long as you devote yourself to training.
Facing the photos of bodybuilding stars, bodybuilding enthusiasts often have some confusion while admiring them: how did such a perfect block shape come into being? There is nothing special about their training plan and exercises. Any tips? Yes, they do have the knack, that is, the technical details of the action.
In chest training, the middle seam can be described as "difficult in difficulty". The thickness of both sides of the middle seam of the bodybuilder's chest muscle is the same as that of the whole chest muscle, and the middle seam is narrow, just like a line. But people who have practiced for many years tend to get weaker and weaker in the middle muscle, which is inconsistent with the development of both sides. Do the same bird action, why is the effect so different? The reason lies in technical details. The following is a series of articles on technical details. This paper starts with the details of bird movement.
First of all, the lying dumbbell bird
Lie on your back on a narrow stool (20 ~ 25 cm wide), hold the bell with both hands, and the included angle between the forearm and the arm is about 135 degrees. Don't hook your neck to get your head off the bench to help.
When lowering the dumbbell, focus on the chest seam, control the dumbbell to lower slowly by the tension of the pectoral muscles, and at the same time fully inhale and hold out the chest, and the range should be completely in place. When lifting, it is necessary to rely on the contraction of the pectoral muscle to drive the arm to encircle upwards until the dumbbell touches it, so as to avoid excessive participation of the shoulders and back. To make the action more accurate, imagine holding a big beer barrel, professional star Melvin? Anthony kept shouting "Hang on!" Grab it! "
In this action, except that the included angle between forearm and forearm is 135 degrees, the whole arm shape should be round, and the wrist should be slightly retracted and enclosed. If you only hook dumbbells when your arms are tense and stiff, it is easy to start from your shoulders. Although it seems that you are trying to do the action of a bird, it is actually "the appearance is close to the spirit", and the main exercise is the toe of the deltoid muscle of the shoulder, which has little effect on the middle seam of the pectoral muscle.
In order to fully stretch the chest muscle fiber, the weight used should also be moderate, 8 ~ 15 times in each group. The first group should be about 15 times, then do 3 groups of 10 ~ 12 times, and the last group can be reduced to 8 times, and one * * * can probably complete 5 groups. The bird movement is different from bench press. After multiple groups of training, the number of times can be reduced to 1 ~ 3 times, and the effect is still very good. Birds need to stimulate the raphe muscle for a certain number of times. Excessive load not only affects the range of motion and stretching effect, but also easily hurts the shoulder and elbow (professional athletes rarely use it within 6 times, which is difficult to support and has certain danger).
During training, some people like to hook their necks and lift their heads off the bench to help. This is a very bad habit. Looking up is bound to make movements on the shoulders, which is not conducive to fully inhaling and holding out the chest. The strength of socket and shoulder is mainly in the shoulder and back, which has little effect on chest exercise. In order to correct this mistake, you can lose weight first, set the number of times at about 12, deliberately experience the correct way of exerting force, and then gradually gain weight after the action is finalized.
Second, the butterfly machine clips the chest
The advantage of butterfly chest clamp is that the tension on the pectoral muscle is constant and will not change with the change of arm position. Because the "bridge" action can be adopted, the elbows touch each other, the range of action can be larger and the safety is better. Not only the middle and lower part of the chest seam (the main stimulation area of the lying dumbbell bird), but also the whole chest seam has a strong stimulation effect. Changing the grip form can focus on stimulating the upper part of the chest seam.
The correct action is: sit on the stool, hold the handle, and bend your elbow to the baffle. If you sit high or low, you can adjust the height of the stool. The range of motion can be adjusted by the hole positions of the upper two half-moon plates. Take a "bridging" action, that is, only stick the upper back on the backrest plate. When opening, fully inhale, hold out your chest, spread your shoulders back as far as possible, and pay full attention to chest seams. Through control, the pectoral muscles are fully stretched. If you practice in front of a mirror, you should pay attention to the stretching of your chest muscles, so that you can concentrate better. When closing, the elbow baffles should contact each other, pause for peak contraction 1 ~ 2 seconds. This time will feel more laborious, unlike when dumbbells touch each other. We can only make up for the loss of tension by tightening the pectoral muscles as much as possible or separating them a little (don't wait for the arms to be perpendicular to the body plane). The frequency is 8 ~ 15 times/group, and 3 ~ 5 groups are made with reduced weight.
In order to better stimulate the upper chest seam, you can change the grip method: straighten your arm like a horizontal lift, rush your eyes forward, and press your wrist or forearm (depending on the length of your arm) on the baffle to clamp your chest. Because the arms can be staggered, the range of motion is also very large. The characteristic of this action is to make the two pectoral muscles "stand up" by fully squeezing the upper chest, which is of course the result we want very much. Do 3 ~ 5 groups, 8 ~ 15 times in each group.
Third, stand across the bird
Stand in the center of the tension frame, adjust the cable length, and hold a horseshoe stool to clamp the chest.
The correct way is to lean forward slightly, pay attention to the control action when opening, squeeze the pectoral muscle as much as possible when closing, and pause the peak contraction. Some people lean forward too much in order to lift more weight, so that the action of clamping the chest becomes a bird's prone position, which makes the action of stimulating the chest seam become the back bundle of practicing deltoid muscle. The key point of this action is to stretch and squeeze the chest muscles as fully as possible, and the weight used is secondary.
Although it is generally required to separate hands when touching, it is actually better to do cross movements.
There are two ways to choose when crossing. One is the left hand last time, the next time the right hand last time, so that the position of the left and right hands in a group changes equally. The other is that one group is always in the left hand and the next group is always in the right hand. Because the cross action is much bigger than the touch of the hand, the squeezing effect on the chest seam is better and more exciting.
It should be noted that this action is not easy to control because the length of the cable is "flexible", so don't do low-frequency re-stretching to avoid damaging the shoulder. Generally speaking, it is also done in 3 ~ 5 groups, 8 ~ 15 times in each group.
Fourth, birds that tilt upward.
According to the training design of upper chest seam, there are two kinds of dumbbell birds and stretcher birds.
The inclined bird on the dumbbell should use an inclined stool with an inclination angle of 30 degrees. If the tilt angle is too large, the tension that should be applied to the pectoral muscles will be lost. When lowering, focus on the position of the upper chest seam, rely on the tension of the pectoral muscle fiber to control the dumbbell to lower, and actively inhale and hold out the chest. When lifting, the contraction force of the pectoral muscles drives the arms to close. Because the arm is semi-suspended, it is difficult to control, so the training should focus on understanding the tension of chest muscle fiber stretching, and complete 3 ~ 5 groups 8 ~ 15 times. Don't carry heavy loads, or your shoulders will be too tense and the whole movement will be deformed.
As long as the 30-degree stool is placed in the middle of the cross stretcher, the inclined bird on the stretcher can practice by hanging the chain with movable buckles on the pulley buckles on both sides and adjusting the length of the chain and the position of the stool. The advantage of the stretcher is that the tension on the pectoral muscles is constant, and it will not divert the load due to the inclination angle like the oblique bird on the dumbbell. 1 group had better use about 50% of the maximum load as a warm-up, feel and determine the exercise route, so as not to damage muscles and joints. Generally, it is also done in 3 ~ 5 groups, and the number of times is 8 ~ 15. The technical requirements are the same as those of the oblique bird on the dumbbell. The key point is to feel the stretching of the pectoral muscles and resist the load with tension.
The above are the technical requirements for the action of flying birds in chest sewing. In actual training, there are two distinctive supplementary movements, one is the push-down puller with narrow grip, and the other is the push-up with large weight and narrow grip.
Narrow-grip tensioners are generally pressed at the end of bird practice or inserted in the middle. The V-shaped handle or rope-shaped handle weighs 6-8 times (1 group after high-frequency warm-up), and are pressed to the bottom to fully resist the load and tighten the chest muscles. At this time, the chest muscles are full of congestion and suddenly erupt, which has a unique effect on the compression of chest seams and the chest contour will be strengthened.
The advantage of flat pressing with a narrow barbell is that the weight is much larger than that of dumbbells and tensioners, and the number of times can be reduced to about 6. Although the amplitude is limited, the intensity is much greater. The distance between hands is 2 ~ 3 fists wide for the trainer. If it is too large, it will stimulate both chest muscles and lose the exercise significance of the middle seam of the chest muscle.
It will be better to insert some modeling actions in the process of exercising the middle seam of chest muscle, such as crab-style chest-clamping modeling and arm cross-squeezing, which has a good auxiliary effect on the shaping training of the middle seam of chest muscle.
In fitness exercise, many people list abdominal muscle exercise as a necessary action every time. Despite this, there are still many fitness enthusiasts who know little about the movements of abdominal muscle exercise. For example, posture, skills, how different movements stimulate abdominal muscles in different parts, which action stimulates abdominal muscles the most, and so on.
If you want to practice abdominal muscles well, you must first understand the role of abdominal muscles. Abdominal muscles include rectus abdominis, oblique external abdominal muscles, oblique internal abdominal muscles and transverse abdominal muscles. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.
Let's compare five kinds of abdominal exercises to see which one can strengthen rectus abdominis more effectively.
Boarding service:
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow (Figure 1), keep your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
Abdominal rolling of fitness ball:
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body by about 45 degrees (Figure 2), hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
Leg lifting and belly rolling:
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground (Figure 3) for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
Reverse abdominal roll:
Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten the abdominal muscles, then exhale, slightly lift the hips, slightly lift the waist and back off the ground (Figure 4), hold for 2 seconds, and then slowly return to the starting position.
Traditional belly roll:
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales and lifts the upper body, and the lower back can't leave the ground (Figure 5), and then slowly returns to the starting position.
Through electromyography test, it is found that boarding in the air is the most effective exercise to exercise rectus abdominis. The second place is leg lifting and belly rolling, and the third place is fitness ball belly rolling. Research shows that when a kind of training needs the continuous stability of abdominal muscles and the rotation of the body, abdominal muscles can produce the maximum activity. Because the balance needs to be controlled in an unstable environment, when doing belly roll training, the body-building ball belly roll needs more muscle contraction and control than the traditional belly roll.
In fact, in order to achieve the best results, it is recommended to try to do various kinds of exercises regularly, because it can exercise different muscles and is not easy to get bored. No matter which exercise method you choose, it takes time and patience to exercise and strengthen your abdominal muscles. Remember, the training goal of abdominal muscles is muscle endurance, not muscle and strength. Finally, remember to stretch your muscles after exercise.
Patience, hard work and persistent training have shaped Olympic champion Ronnie? Kalman's perfect chest muscles.
Men are stronger than women. They are muscular and need to consume more calories. Secondly, men's cholesterol metabolism is often destroyed, so they are prone to diseases such as hypertension, ischemic heart disease, stroke and myocardial infarction. To this end, American scholars have specially summarized the nine elements of men's diet.
1. Eat a certain amount of chromium.
Chromium helps to promote the metabolism of cholesterol and enhance the endurance of the body. In addition, it can also promote the formation of muscles and avoid excess fat under certain physical conditions. Middle-aged men need at least 50 micrograms of chromium every day, while those active men need 100-200 micrograms every day. It is difficult to get such a dose of chromium from food, so it is recommended that men take pharmaceutical preparations containing chromium (such as vitamins and minerals) or drink beer.
Step 2 eat food rich in plant fiber
The main function of plant fiber is to accelerate intestinal peristalsis, lower cholesterol and some bile salts, lower glucose and fatty acids in blood, and lower blood pressure. In addition, it can also eliminate some carcinogens and avoid rectal cancer. People will feel full after eating food rich in plant fiber, and they don't have to worry about accumulating excess calories, so they also have the effect of losing weight. It is recommended that men eat 18-20g plant fiber every meal. The main foods rich in plant fiber are wheat bran, whole wheat bread, cabbage, potatoes, carrots, apples, lettuce, cauliflower and celery.
Eat foods containing magnesium.
Magnesium helps to regulate human heart activity, lower blood pressure, prevent heart disease and improve male fertility. It is recommended that men eat 2 bowls of oatmeal with milk for breakfast. 1 banana. Foods containing more magnesium include soybeans, baked potatoes, walnuts, oatmeal, macaroni, leafy vegetables and seafood.
Eat foods containing vitamin a.
Vitamin A helps to improve people's immunity, prevent cancer and protect people's eyesight. An adult man needs to take 1000 micrograms of vitamin A every day, but excessive intake is harmful to his health. Foods containing more vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, cantaloupes and so on.
5. eat foods containing vitamin B6.
Vitamin B6 helps to improve people's immunity. Vitamin B6 can prevent skin cancer, bladder cancer and kidney calculi. Men need 2 mg of vitamin B6 every day, which is equivalent to the content of two large bananas. Foods rich in vitamin B6 include chicken, liver, potatoes, sunflower seeds, avocados and bananas.
6. eat more foods containing vitamin C.
The main function of vitamin C is to improve people's immunity, prevent cancer, heart disease, stroke and cataract, protect teeth and gums, help wounds heal, fight asthma and treat male infertility. In addition, taking vitamin C on time can delay the aging process. The foods with the highest vitamin C content are broccoli, green peppers, oranges, grape juice and tomatoes. American experts believe that the optimal dose of vitamin C per person per day should be 200-300 mg, with a minimum of 60 mg. Half a glass of fresh orange juice can meet the minimum amount of vitamin C per person per day. In addition, drinking half a glass of orange juice every day can prevent colds. People who smoke should eat more vitamin C.
7. eat more foods containing vitamin e.
The main functions of vitamin E are: lowering cholesterol, removing garbage in the body and preventing cataracts. Almonds and peanuts are rich in vitamin E, but it is difficult for people to get enough vitamin E from these foods. Therefore, it is recommended that men take 10 mg of vitamin E every day.
8. Eat foods containing zinc
Zinc can ensure men's sexual ability and treat impotence. In addition, it also helps to improve the body's disease resistance. It is recommended that men consume 15 micrograms of zinc per person every day, especially for men who exercise heavily. Under normal circumstances, men only need to take 2/3 of this dose. However, the daily intake of zinc should not exceed 15 micrograms, because excessive use of zinc will affect the role of other minerals in the human body. 120g lean meat contains 7.5 micrograms of zinc. In addition, the zinc content in turkey, seafood and soybeans is also high.
9. Drink water in moderation.