1, bicycle type
Alternately train abdominal muscles by lying on your back and simulating pedaling a bicycle pedal. * * * You need to do two groups, 24 times in each group (stretching left and right feet 12 times respectively), and there is a rest time of 30 seconds between each group.
2, supine belly roll
The most classic abdominal muscle training action mainly acts on the upper abdomen. Put your hands behind your head when you exercise. Never break your neck with your hands to help your body bend during exercise. * * * You need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.
3, supine leg lifts
Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It is important to note that don't touch the ground when your legs hem. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.
Step 4 record
Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles.
First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ). It is best to choose a weight that allows you to repeat 12 times. When exercising, we should ensure the training principle of going up and down quickly, and raise the dumbbell above our heads every time. * * * It is necessary to make 3 groups, each with 8- 12 times (after completing 8- 12 times, switch sides, and each side completes once, which is a complete group), and a rest time of 30 seconds is allowed between each group.
5. Trunk rotation
The target muscle groups are oblique muscle outside abdomen, upper abdomen, iliopsoas muscle and serratus muscle. You also need the help of weight-bearing equipment (fitness balls are preferred, followed by dumbbells). For beginners, you can keep your feet on the ground and reduce the difficulty. After the middle and upper stage, it is more difficult to make your feet off the ground, and you should always keep your back straight during the rotation. * * * Need to do 3 groups, each group 12 times, with a rest time of 30 seconds between each group.
6. Swiss dumbbell bird
Different from ordinary dumbbell birds, making dumbbell birds on Swiss balls requires more muscle participation, especially abdominal muscles. In order to ensure the balance of the body and the standard of movements, the choice of dumbbells should be light rather than heavy.
Practitioners focus on the waist, * * * need to do 3 groups, each group 10- 12 times, and there is a rest time of 30 seconds between each group.
7, prone bypass type
To ensure beautiful abdominal muscles, we can't ignore back training, and supine bypass training provides a perfect training method. In order to ensure the training effect, the trainer's head, waist and legs should be in a straight line, especially the waist and abdomen should be kept tight at all times.
This sport needs three groups. Beginners can practice from 30 seconds in each group and gradually extend the time to 60 seconds. The rest time between each group should be 20-30 seconds (please stop immediately if your waist feels uncomfortable during training).
8. Tourism style
Tour can not only exercise abdominal muscles, but also effectively affect leg and hamstring muscles, which can be described as many benefits. During the process, it is necessary to ensure that the waist, abdomen and buttocks are tightened, and at the same time, the arms and thighs should be completely straightened and kept parallel to the torso of the body. This action requires three groups (the left hand, right foot and right hand and left foot each complete an action for 30-60 seconds to form a complete group).
Beginners can practice from 30 seconds in each group and gradually extend the time to 60 seconds. The rest time between each group should be 20-30 seconds (if the waist feels uncomfortable during training, please stop immediately).
9, Swiss meatballs roll belly
It is a very effective lower abdominal training movement, but it is difficult, which requires the practitioner to have a certain foundation of abdominal and arm training.
After the action begins, you will support your upper body with your hands, bend your feet and put your feet on the Swiss ball. After the action begins, you will retreat the ball with your feet and stretch the lower body until the knee joint of the lower body is completely straight and the head, hips and legs are in a straight line. Then slowly bend your legs and abdomen and return to the starting position.
* * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.
10, supine bypass type
Exercises aimed at lower waist muscles also have a certain effect on low back pain.
At the beginning of the action, lie on your back, bend your legs and put your feet flat on the ground. Keep your legs a little distance from the ground and be empty. After the action, use the strength of the waist and legs to lift the core area of the middle part of the body directly upward until the lower waist is bent and straight, and the buttocks are completely straight.
Hold this position for 3 seconds, then slowly return to the starting position, being careful not to touch the ground. * * * Need to do 3 groups, each group 12- 15 times, with a rest time of 30 seconds between each group.
1 1, Frankenstein style
It mainly acts on the training movements of ventrolateral muscles and leg muscles. Standing posture, one leg is raised to 90 degrees, and the bent leg extends outward in parallel after the action begins, and the extension range is adjusted according to one's own ability.
* * * 3 groups need to be made, each group has 5- 10 times (after completing 5- 10 times, one party will change to the other, and both parties will complete one group), and a rest time of 30 seconds is allowed between each group.
12, side bypass type
The effective training action of external oblique muscle and hip muscle is also a difficult action, which requires the trainer to have a certain strength training and balance training foundation.
Second, the way men exercise their chest muscles
1 fully move the shoulder joint.
Chest exercise puts a lot of pressure on the shoulder joint, so you must move the shoulder joint in all directions when warming up. It is enough for the first group to use barbell bars to let the body slowly enter the role and lift weights well; Bega, don't lift the first effective weight in a hurry, it's a sudden attack on your body.
2 Pay attention to the upward oblique push.
To train a balanced and beautiful chest, we must pay attention to the practice of upper chest. Because the upper part of pectoralis major is inherently weak compared with the strong middle and lower parts. There are many practitioners whose chest muscles are disproportionate. To correct this deviation, we must put upward inclination in the first place.
3 bench press is still the main exercise method.
Bench press can effectively make the pectoral muscles and other parts of the upper body bigger and thicker. Some people have a special liking for all kinds of pattern exercises and "advanced" equipment. The party's bench press is too basic or outdated, and the result can only be that the development of chest muscles lags behind other parts. In fact, bench press is still the most effective chest muscle exercise, so it must be included in the plan.
4 bench press does not make a "bridge"
Lifting the waist and hips during bench press will turn bench press into downward oblique pressure, which can only stimulate the lower part of the pectoral muscle and not practice the upper part. Although there are many weightlifting things, the effect is not good. It is best to bend your knees and lift your feet so that your back is completely attached to the bench, so that all your chest muscles can participate in the work. I may not be used to it at first, but I will see the effect soon.
5 increase the scope of action
It is wrong to do "half-way" bench press. It is impossible to stimulate all muscles if the bar does not drop, which also increases the risk of injury.
6 slow and controlled decline.
Muscle growth depends not only on overcoming resistance, but also on muscle concession, that is, barbell descending process. A slow and controlled descent will make you lift harder, because the barbell will be easier to balance because of control. Deviation from the route in the process of rapid descent will make you lose your strength in adjustment.
7 Avoid too wide grip distance.
If the grip distance is too wide, the shoulder muscles will bear a large part of the resistance, and the chest muscles will not be fully exercised. Wide grip will also shorten the movement route and cause shoulder injury. The ideal grip distance is slightly wider than the shoulder.
8 Hold the crossbar tightly.
Give full play to the pectoral muscles by clenching. The barbell is held loosely, which can not transfer the force to the barbell well, which is not conducive to muscle development.
9 Select free weight
No matter how advanced the design of the instrument is, the effect is hard to compare with the traditional free weight. The reason is that the machine is balanced in advance, and the action starts from a low point, which reduces the difficulty of the whole lifting process. The advantage of free weight is that you must maintain the correct posture, balance, control, coordination and concentration in the whole movement, rather than simply pushing or pulling in a straight line. Therefore, the effect of barbell dumbbells cannot be practiced by equipment alone.
Third, the way men exercise leg muscles.
1, weight squat
Barbells are placed behind the neck and shoulders. Hold the pole with both hands, stand up straight, hold your chest and abdomen, and keep your back muscles tense. Then kneel down until the knees are completely flexed, then stop, straighten your legs and stand up with the contraction force of the quadriceps femoris, so that the quadriceps femoris tightens and stops. Get down again.
There are two ways to breathe in this movement: exhale when squatting under light load and inhale when standing up; Under heavy load, inhale first, then squat down, exhale before standing up, inhale again and stand up. In practice, when doing the last few squats, such as shortness of breath, you can also breathe several times after standing up to absorb more oxygen. When doing movements, your mind should focus on the quadriceps femoris. This action can also be practiced by holding dumbbells in both hands or carrying sandbags and rice bags on your shoulders.
2. Stretch your legs in a sitting position
Sitting posture, wear iron shoes on your feet (dumbbells or sandbags can also be tied to your feet), straighten your calves with the contraction force of quadriceps femoris, tighten quadriceps femoris as much as possible, stop for a while, and then put it down for redo. Inhale when the calf is straight, and exhale when the calf is lowered. Thought should focus on quadriceps femoris. Both calves can be straightened at the same time or alternately.
Bend your legs and lie prone on a prone stool. Wear iron shoes on your feet (dumbbells or sandbags can also be tied to your feet). With the help of the contraction force of the biceps femoris, make both calves bend towards your thighs at the same time, tighten the biceps femoris as much as possible, stop for a while, and then put it down and do it again. Inhale when the calf flexes and exhale when it is lowered. Thought should focus on biceps femoris.
3. Upright load-bearing lifting heel
Hold a barbell at the back of the neck and shoulders, and stand on a board with a thickness of 10 cm with your heels exposed. Lift the heel with the contraction force of the calf triceps, so that the calf triceps can be tightened as much as possible, stop for a while, and the heel falls until it falls below the board, and can't be lower. Then do it again. Inhale when lifting the heel, and exhale when lowering the heel. Attention should be focused on the triceps surae. The board is placed under the foot to fully stretch the triceps surae. In this way, when lifting the heel, you need more strength to get a more thorough exercise of the triceps surae.
The action is the same as the weight-bearing squat, except that all the toes are used to bear the weight when squatting and standing up. When the legs are completely straight, put down the heel to relax the triceps of the calf, and then raise the heel to support the body with toes. Inhale when you stand up, exhale when you squat down, and focus your thoughts on the triceps surae.
4, sit on the lotus and lift the heel.
Sitting posture, the barbell is placed on the thigh, close to the knee, with both hands holding the rod, the sole of the foot stepping on the board with a thickness of 10 cm, and the heel exposing the board. Lift the heel to tighten the triceps as much as possible, stop for a while, and drop the heel below the board until it can't be lower. Then do it again. Inhale when lifting the heel, and exhale when lowering the heel.
Fourth, the misunderstanding of male muscle exercise in summer
You can do supine belly roll to press the beer belly.
Truth: Want to have a flat belly? Then you have to eat low-fat food. No matter how many sit-ups you do, all they can give you is the muscles hidden under the "terrible" abdomen. Of course, they are hidden so deep that you can't see them.
The more you sweat during exercise, the more fat you lose.
Truth: The harder you train, the more calories you burn in a certain period of time. But the sweat you shed is not directly proportional to the fat you lose.
Lifting weights will make people look strong.
Truth: Weight lifting training accounts for 70% of the calories burned. Compared with conventional aerobic exercise, weight lifting resistance does more work on human muscles 10 to 20 times. The so-called "big guy" is because exercisers consume a lot of calories, which is also the reason why professional fitness enthusiasts consume a lot of calories in weightlifting. Therefore, if weightlifting training is combined with a moderately balanced diet and moderate calorie intake, not only can you burn fat and shape your body, but you can also avoid becoming an American uncle like Schwarzenegger.
Muscle is heavier than fat.
Truth: Muscle is denser than fat, so it takes up less space. And the increased muscles can make the figure more linear.
Weight-bearing exercise can convert more fat into muscle.
Truth: Muscle and fat belong to two completely different tissues, and you can't turn the former into the latter. Muscle can't be transformed into fat from the physiological level, but it will shrink. When you start exercising, your goal should be to burn fat and strengthen muscles.
Fat at a specific site can be reduced by exercising at that site.
Truth: There is no shortcut to reducing fat! If you do full-body strength training and aerobic exercise, the excess fat you don't want will be removed by yourself.
If you don't feel sour the next day, it means you haven't exercised enough.
Truth: Soreness is not an indicator of reaching sports standards. It is normal for the body to be sour after training. Especially if you change your exercise plan. Soreness also means that your exercise is beyond your body's acceptable load. If you go too far, you can exercise according to your own situation.
Aerobic exercise is only suitable for people who lose weight.
Truth: Even Superman has to do aerobic exercise to keep the syringe in shape. Your heart is your engine, and a powerful engine can ensure you go further.
The best exercise time every day is early morning.
Truth: There is not much difference when exercising, as long as you can keep exercising at a fixed time every day.
Weightlifting is a men's sport.
Truth: Weightlifting is an excellent way to burn fat for both men and women. But women can benefit more from weightlifting! Because it can increase bone density, thus avoiding osteoporosis. At the same time, ladies, targeted weight lifting can also make your back more elastic!