In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Warm up for 10 minutes before doing the following exercises, and then you can run.
Chest exercises: barbell bench press, upper oblique bench press, lower oblique bench press, dumbbell flying birds (4 groups in each group).
Novices can do 8 to 12RM load, and each group can probably do 8 to 12 load. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
What is the most effective way to train expression ability? Mr. Huang, president of today's talent and Asian speech coach, thinks:
1, proposed topic. There are four purposes: to make people know, to make people believe, to make people walk and to make people happy; There are four basic requirements: appropriate, concise, attractive and pleasing to the ear, and the topic should be even. 2. Title type. (1) topic orientation-manly demeanor, (2) symbol-raising the sail of life, (3) implication-heavy wings, (4) awakening-advancing, oriental giant, (5) rhetoric-where are the talents? (6) Lyric Party, dear mother.
3. Write a good speech. No matter what you write and who you write to, all your speeches must be meaningful, reasonable and emotional, that is, there must be an organic combination of facts, reasons and emotions. We usually evaluate a manuscript and say: This manuscript is too true, but it lacks "emotion", and this manuscript is too empty, but it lacks "facts". Argumentation and lyricism without facts are pale, and facts without lyricism and argumentation are dull. 4. Remember the class notes.
5. Practice by yourself.
On stage, opening, stepping down. You should be full of emotions, confident, steady and natural, and look around the audience. The pitch at the beginning should not be too high, just a little lower. Step down smoothly and avoid "gloating" or "looking tired".
What is the most effective way to practice chest muscles? The most effective way to practice chest is to do lying bird, lying bird, bench press and bench press with dumbbells, or do barbell bench press (practice the whole pectoralis major and middle chest); Inclined bench press (lying on a flat stool with an upward inclination of 30~45 degrees, and pushing the barbell vertically upward mainly for chest training); Down-sloping bench press (lying on a flat bench with a downward inclination of 20~40 degrees and pushing the barbell vertically upward, mainly to exercise the lower chest muscles). Add dumbbell birds, butterflies, push-ups, etc. Do 3-5 groups for each movement, and do 8- 12 for each group. The training effect is better! You can have a look here. There are pictures and articles, all about the action of strengthening the chest. I hope I can help you! :laijs。 /article/sort.php/sort.php？ sortid=29
What is the most effective way to get rid of acne marks? Herbal acne cream is highly recommended. This cream is mild in texture, with zero addition and no side effects, and has a good effect. It is the best item in online printing. The landlord can try this. It's really good, or it's French!
How to practice chest muscles and abdominal muscles is the most effective? How long will it take to practice? A better way to exercise chest muscles is to press barbells or dumbbell benches. The weight is about 12 times at most, and then take the maximum number you can lift as a group. It is appropriate to set the number of groups at intervals of two minutes. Try to look at yourself. After doing the barbell bench press, do two groups of explosive push-ups (the sooner the better, the times are not required to be exhausted). Sit-ups with a little aerobic exercise are really bad for abdominal muscles. Eat more high-protein things such as eggs and lean meat. How long can protein powder be practiced? If the initial results are slow after 3 months. . . I remember someone practicing for six months. Anyway, the most important thing is perseverance, and you will have perfect muscle lines. It's no use saying anything if you can't insist. Muscles do not belong to lazy people. Let's go
Please accept it, thank you!
What is the most effective fitness method for office workers? Does going to the gym work? I am thin. How long will it take me to build my muscles? Thank you. Of course, the gym should be faster. Go to work every day I'm an office worker, too. I'm very busy at work. As long as I have time, I can stay in the gym. If you have a plan and perseverance, and persist for half a year, you can make great progress.
Remember, if you want to grow muscle with high protein and high load, you must constantly destroy it! Let him not adapt to the current workload so that he can continue to grow.
Eat 7 points and practice 3 points. This is the true meaning of fitness.
I am an amateur bodybuilder. If you have any questions, ask me.
I hope it is not easy for the landlord to use typing. Thank you.
Quanzhou boss doesn't pay wages. The most effective way is for the employer to pay wages monthly. If the salary is not paid in time, you can complain to the local labor and social security department (labor inspection brigade) or apply to the labor dispute arbitration committee for labor arbitration.
Try the first one first, and then apply for labor arbitration if it fails.
Legal basis: Article 50 of the Labor Law shall be paid to the laborer himself on a monthly basis in the form of money. The wages of workers shall not be deducted or delayed without reason.
What is the most effective method for fillet disease? As far as the methods and products I have used myself are concerned. The products on the market are basically not as good as the essence I use. I have suffered from rounded corners for many years. Only this essence has really solved my problem, and there has been no recurrence in recent years.
How to practice chest muscles and abdominal muscles? How long does it usually take? Haha, it's easy to handle. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat as little or no pasta as possible (steamed bread, bread, noodles, biscuits, snacks, chocolate, etc.). ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within two or three years, you will certainly develop yourself into a tall, capable, handsome, elegant and graceful one, with the elegance of the Seven Fairies in your gestures, so that all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Ask for help, who knows what is the most effective way to get rid of acne and freckle? The main cause of acne is excessive sebum production caused by strong androgen level in the body, including endocrine and external intake; Excessive keratinization of hair follicle tube leads to blockage, and common spots are freckles and chloasma. Freckles are more common in girls' cheeks, and the brown spots are very dense. Chloasma, commonly known as "butterfly spot", is related to estrogen and autonomic nerve dysfunction. Women's long-term use of cosmetics or before and after pregnant women will cause certain diseases such as irregular menstruation and inflammation. My aunt, even after giving birth, has a lot of butterfly spots on her face, and applying some beauty cream to remove spots has no effect. Later, she did laser freckle removal at Shanghai Meize Plastic Surgery Hospital.