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, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow 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 about 45 degrees, 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 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 your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground 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, lifts the upper body, keeps the lower back off the ground for 2 seconds, 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.
General methods of chest muscle exercise
Supine compression is one of the most common and effective methods to develop chest muscles. Because of different body postures, bench press can be divided into bench press, upward oblique press and downward oblique press. The main instruments used in bench press are barbells and dumbbells. To do barbell bench press, it is best to have a bench press frame that accepts bars.
There are three different ways to hold barbell bench press: the distance between hands is less than shoulder width; The distance between hands is shoulder width or slightly wider than the middle grip; The distance between the hands is wider than the shoulders, which is called wide grip distance. Different grip distances make the exercise parts slightly different. Narrow grip helps to develop triceps brachii; The middle grip distance mainly develops in the middle, middle lower part, middle sulcus and part of inferior sulcus of the lateral pectoralis major; The wide grip distance mainly develops the upper part of pectoralis major, the lateral middle-upper part and the toe joint of deltoid muscle.
Take the recumbent push as an example, the following points should be paid attention to in its preparatory action: 1. Your feet must be practical; 2. The upper back and buttocks touch the stool surface to make the trunk "bridge"; 3. The rod is located at 1cm above the nipple. If dumbbells are used, the two hand bells should be parallel to the shoulders, and the dumbbells should be placed on the parallel lines outside the shoulders near the nipples.
There are also several points to pay attention to in bench pressing: 1. Push the barbell upward with the sudden contraction of pectoralis major muscle; 2. In the process of recommendation, the trunk always keeps a "bridge shape"; 3. When you push up the barbell and straighten your arms, your chest should stand up and your shoulders should sink. Never "shrug your shoulders with your chest", otherwise the exercise effect will be greatly reduced.
Breathing method is to inhale when lifting light weight and exhale when pushing up. If you feel tired after lifting a heavy object or the last few times, when using the straight arm support, you should take two or three breaths, then take half a breath (that is, hold your breath), and let the barbell slowly fall on your chest. When the barbell touches, immediately push the barbell up with the contraction of pectoralis major until your arms are straight, breathe, and then take a deep breath.
When doing the upward oblique bench press, most of them use a wide grip distance and put the bar at the clavicle. When supported by straight arm, the center of barbell should be on the vertical line of shoulder joint. When pushing down, the bar should be placed at the sixth or seventh rib under the nipple. When dumbbells are used for up-tilt bench press or down-tilt bench press, the dumbbells are placed outside the chest respectively, and the fists and eyes hold the bell relatively. Beginners must master the center of the dumbbell and don't shake it back and forth.
Super chest muscle training method
[Edit this paragraph] —— ronnie coleman 12 week super chest muscle training program.
Ronnie Coleman, champion of eight consecutive Olympia bodybuilding competitions.
Three principles must be strictly implemented in chest muscle training: 1. Persist in training for a long time; 2. Large amount of exercise and high-intensity exercise; 3。 Use the correct form (standard action). In addition, sufficient stretching or expansion is an important factor for the complete contraction of the pectoral muscle, and the stretching and contraction range of the pectoral muscle can be increased by moving the shoulder and latissimus dorsi back and forth. Secondly, keep the main exercise sequence as follows: flat bench press, upward inclined dumbbell bench press, upward inclined dumbbell bird 12 weeks, and complete chest muscle training twice a week. Be sure to warm up before the main exercise. For example, flat bench press should be warmed up in three groups: group 1 group with barbell bar 12 times, group 2 with light weight for 20 times, and group 3 with formal training weight for 6 times. As for the upward inclined dumbbell bench press and upward inclined dumbbell flying bird, you can do 1 group warm-up respectively, and gradually get familiar with light weight and related exercises. At the end of each month's training, change and reorganize some super groups appropriately. This new super combination will strongly stimulate your chest muscles.
1-4 weeks
Number of practice groups
Platform press 4 12-7
Stretcher with Chest Super Group 4 15
Tilt up dumbbell bench press 4 12-8
Push-ups Super Group 4 to Exhausted
Rising dumbbell bird 4 12- 10
Parallel bars arm flexion and extension exceed group 4 to exhaustion.
5-8 weeks
Number of practice groups
Platform press 4 12-7
Push-ups Super Group 4 to Exhausted
Tilt up dumbbell bench press 4 12-8
Stretcher with Chest Super Group 4 15
Rising dumbbell bird 4 12- 10
Parallel bars arm flexion and extension exceed group 4 to exhaustion.
9- 12 weeks
Number of practice groups
Platform press 4 12-7
Parallel bars arm flexion and extension exceed group 4 to exhaustion.
Tilt dumbbell bench press up 4 12-7
Stretcher with Chest Super Group 4 15
Rising dumbbell bird 4 12- 10
Push-ups Super Group 4 to Exhausted
note:
Beginners should combine the conventional chest training plan and gradually adapt to the training method of this plan. In the first and second weeks, each super group only does two sets of exercises. In the third week, when you feel completely adapted, you can increase it to four sets of exercises in each super group.
Super group exercise 1: flat bench press and chest pliers with stretcher
Flat bench press allows you to have the widest chest muscles. No movement can fight the whole pectoral muscle with so much weight as this movement, and no movement can dominate so many muscles to develop the whole pectoral muscle like this movement. In practice, you must use as much weight as possible and expand the range of motion. When the barbell goes down to the chest, let the latissimus dorsi move backwards and downwards together, and when pushing up, let the shoulders and latissimus dorsi help you push the pectoral muscles to the top.
When the pectoral muscles are exhausted, immediately make a stretcher (adjust the weight in advance) to clamp the chest, and put your arms back 180 degrees or more, so that the pectoral muscles can be fully stretched. With the tension of the pectoral muscles, your arms can be delayed for a while. Then, concentrate the contraction force of the chest muscle and pull forward (minimize the arm force) until the two handles touch. My practice is to keep my arm straight at all times, so that I will not form a downward angle at any time and keep my arm in a state of horizontal movement.
This non-stop circular movement (one main movement plus another corresponding movement) constitutes the 1 th super group, with a rest of about 30 seconds between groups, and the cycle is repeated for more than 3 times. In order to complete all four groups of exercises, the number of bench presses is 12, 10, 8 and 7. The four groups of chest clips of the stretcher should be repeated 15 times/group.
Super Team Exercise 2: Tilt dumbbell bench press and push-ups upwards.
Because pectoralis major is exhausted, the second super group can be used to strengthen the training of the banded muscles at the top and bottom of pectoralis major and the restricted areas on both sides.
You need to enter the upward inclined dumbbell bench press group as soon as possible, so you only need to do the 1 warm-up group. In order to get familiar with the new movement angle and control the stability of dumbbells, choose a weight range that can provide solid resistance to do the exercises of each group 15. If the weight is too large, it will become a formal group. If the weight is too light, it will not help the formal group.
The first formal group did 12 push-ups. Once finished, they immediately do 1 push-ups to exhaustion, and repeat the cycle three times. In order to complete four groups of exercises, the last three groups of upward tilt bench press were 10, 10 and 8 times in turn. In addition, the range of each push-up should be as large as possible, and the number of times should be counted. Each group of exercises should be exhausted, and at the same time, they should set goals for themselves and surpass the original times in the next training.
Super Team Exercise 3: Tilted Dumbbell Birds and Parallel Bars Arms Flexing and Stretching
The above training has made you feel very hard, but you still need to stick to it.
The upturned dumbbell bird and the parallel bars arm flexion and extension are both my favorite and the most terrible super groups, because they can mercilessly stimulate every hidden muscle and make it fully swollen and stinging, but you will proudly finish it when you get home.
Warm-up is very important for the practice of tilting dumbbell birds upward, because this is a special stretching exercise, and the chest muscles need the best flexibility and congestion. Do 1 group, 20 times/group, and the weight used can bring slight swelling to the chest muscles.
The first group of official ascending dumbbell birds should do 12 times, and work hard but don't be too tired to finish the last one. Because the pectoral muscles are always in a fragile and sensitive posture during the exercise, it is necessary to concentrate on control and always keep the pectoral muscles in a state of stretching and tightening. When you approach a straight posture, lock your arms and bend your elbows only slightly. During the whole movement, the dumbbell is controlled to be in a horizontal position, and the tension of the pectoral muscle is used instead of the shoulder to resist, and the dumbbell is lowered to both sides to be parallel or slightly lower than the ground. Dumbbells are also lifted by pectoral muscles instead of shoulders or arms, and are connected at the center line through the contraction force of pectoral muscles.
Don't rest, do the parallel bars arm flexion and extension at once and try to repeat the exercise. Don't swing or bounce when practicing, and keep your muscles in a tight state to get the most practice times. Often move up and down, fully feel the stretching and burning sensation of the lateral and lower parts of the chest muscles. The above two actions constitute the third super group, which is repeated for 3 times, and each group should be kept within the range of 12- 10 times.
/kloc-After 0/2 weeks of training, rest for one week, and then restart the regular chest muscle training program. If you want to try this 12 week shock training again, you should do it at least after 8 weeks. [Edit this paragraph]-Schwarzenegger's chest muscle training plan
For excellent bodybuilders, chest muscles should be perfect from any angle. On the stage. Whether you are standing freely, expanding your chest sideways, stretching your latissimus dorsi or even stretching your biceps, you should pay attention to the muscle lines of your chest.
Arnold Schwarzenegger is recognized as an epoch-making great athlete in the world. His perfect physique has long been an example pursued by many bodybuilders, and his training methods have also been used and used for reference by many later champions. Here we will introduce you to the classic chest muscle training method of this great champion:
Early training programs in Germany and Austria
Including bench press, inclined plate bench press, supine bird, double arm support, supine bent arm pull-ups. Each movement is practiced in five groups, and each group does 6-8 times.
Special attention: when doing bench press, you often change the grip distance of your hand so that your chest muscles can be exercised both inside and outside.
Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird exercises the outside of the pectoral muscle (it also stimulates the inside of the pectoral muscle when the action is almost completed). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Lying on your back with your arms bent and pull-ups is to expand your chest and is also the end point of chest muscle exercise.
Action essentials
The pull-up action of supine bent arm is to sit on the supine stool, stick the stool on the upper back, suspend the waist and head, support the ground with both feet, hold the dumbbell (or barbell) with both hands, and put it back from the head until the upper arm is parallel to the ground. Then pull up with the strength of the chest muscles until the arms are perpendicular to the upper body. Do it repeatedly. Note that your arms should be slightly flexed during practice. Please sit on my lap when you do it, in case you pull yourself over.
Bench press is an important action to develop chest muscles, but you must pay attention to opening your elbows and trying to stand up when practicing. It is also important to find the exercise that suits you best by intuition. Maybe you can just practice bench press, maybe supine birds and cross pulldown are the best for you.
Schwarzenegger generally practiced bench press in five groups, with 6 10 times in each group. If you take part in the weightlifting competition, practice 8 12 groups with extremely heavy weight. Sometimes the principle of gradually losing weight is adopted, starting with a very heavy weight and finally pushing only an empty rod. He once lifted a barbell of 500 pounds (227 kilograms), which was the highest record. The maximum number of repetitions is 405 pounds (184 kg), and it was pushed 8 times. 3 15 lb (143 kg) push 25 times. 225 pounds (102 kg) push 60 times.
Arnold's chest muscle exercise plan during the 1975 Olympia competition.
Arnold's training plan has a basic framework and changes frequently. He likes to change training techniques to stimulate muscle growth in case muscles get stuck after adapting to a certain training. If you change your movements and intensity every training class, you will not only feel fresh and practice hard, but also your muscles will continue to grow and will not stagnate. Before the game, he trained with Wade's double differentiation method, practicing chest and back on Monday, Wednesday and Friday morning, first practicing reclining push, and then practicing supine push, giving priority to the development of upper chest. Here's the plan:
1.8 10 divided into 5 groups of inclined plate bench press.
2. Flat bench press 5 groups of 8 10 times.
3.5 group supine birds 8 65438 00 times.
4. Pulleys are pulled down crosswise for 5 groups 10 times 15 times.
By gradually increasing the weight and reducing the number of times, such as inclined plate bench press, start doing it for 20 times and then reduce it to 15 times.
12 times, 10 times and 8 times, and the weight increased to 3 15 pounds (143 kg). The repetition times of each group are sometimes higher and sometimes lower, in order to achieve special training effects. After part of the muscle training, do the action modeling training. Schwarzenegger often spends a lot of time tightening completely congested chest muscles from all angles. Doing so can learn to control muscles, make muscle lines clearer and strengthen endurance, thus preparing for the competition.
Characteristics of Schwarzenegger's chest muscle training
Schwarzenegger's movements are rigorous. In heavy training, in order to complete the last one or two moves, he adopted the rule of "cheating" or forced borrowing. The most basic principle of bodybuilding training is overload, and the trick is to add a heavier load to the muscles trained alone. Therefore, a strict code of conduct is the basic requirement.
Early training pays attention to the all-round development of the chest, and every training should practice the upper chest, lower chest, middle seam, internal and external chest muscles, chest and so on.
Keep the muscles in a state of tension all the time during training, especially when the barbell or dumbbell is lifted to the highest point, fully stretch the chest muscles. Arnold used dumbbells instead of barbells to do tilt bench press in order to stretch the upper part of pectoral muscles more effectively. Because dumbbells can be put lower than barbells, it will not hinder the stretching of chest muscles.