① Training content: total strength training, which is divided into chest and back (bench press, flying bird, push-ups, butterfly machine clamping chest, etc. ), shoulders (neck pressing, dumbbell side lifting, dumbbell front lifting, rowing, etc. ), upper limbs (arm bending, neck and back arm flexion and extension, etc. ), lower limbs (half squat with load, heel lift with load, frog jump, leg lift running, etc. ).
② Training volume: Select 10- 12 movements (2-3 movements in each part) from the above training contents, and repeat the training 3-4 times a week, and each movement is repeated in 3-4 groups, with each group repeating 8- 12 times.
(3) Training requirements: the movements are standardized (please be instructed by fitness experts), the training content is changed once every two weeks (each part is still 2-3 movements), and attention is paid to warm-up before training and stretching after training.
In terms of diet, it is necessary to increase the intake of protein, and ensure the intake of about 100g of protein every day. For example, the following diet can be adopted: 7-8 ounces of staple food, 250ml of milk, 3 eggs, 2-3 ounces of fish and shrimp, 2-3 ounces of meat, 3-4 ounces of tofu, 500g of vegetables and 400g of fruit. If the diet can't meet the above requirements, you can also add some whey protein powder after daily training or before going to bed, and add some sports drinks before and after training.
Sitting posture, flexion and extension of one arm, neck and back arm
A. Key exercise site: triceps brachii. B. Starting posture: Sit on a stool with your feet flat on the ground and the bell in the palm of your right hand.
Heart forward, directly above the head. Put your left hand on your left waist. C. Action process: The right upper arm clings to the right ear and is not allowed to move.
Move it. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better. Then, with the contraction force of the triceps brachii of the right arm,
Press and hold the bell and lift it to recover. Do it repeatedly. When the left hand and the right hand alternate, the same number of times should be completed. D. training points: hold the bell above your head
Diagonal backwardness is better than direct backwardness in training.
Flexion and extension of prone arm
A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool and bend the upper body forward until the back is flat with the ground.
Ok, hold the left hand on the stool with the palm of your hand, and bend the elbow with the dumbbell in your right hand, so that the right upper arm is close to the side and parallel to the back, and the forearm hangs down.
. C. Action process: Hold the bell, keep the upper arm close to the body, fix the elbow position, lift the bell backwards until the arm is straight, and then slowly release it.
Restore it. Only the forearm moves up and down. D: training points: adopt the "isolated training principle". Hold the bell until the whole arm is straight, make the triceps brachii contract completely, keep still and meditate 1, 2, 3, and then put it down for reduction.
Back muscle exercise
The back of the neck is wide and the pull-ups are upward.
A. Key exercise areas: latissimus dorsi and shoulder muscles. B, starting posture: two arms hanging on a single pole, hands wide grip distance, front.
Hold the crossbar tightly, so that the lower part of the back is relaxed, the latissimus dorsi is fully extended, and the two calves are bent and lifted. C, action process: suction
Qi, concentrate the contraction force of latissimus dorsi, bend your arm up to the back of your neck, make it close to or touch the horizontal bar, and pause for 2-3 seconds. Then shout
Qi, under the control of the contraction force of latissimus dorsi, makes the body slowly descend and recover. Repeat the exercise. Training points: excessive action
Don't swing back and forth in the process, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Make latissimus dorsi muscle fully elongated.
Sitting posture, flat lift.
A. Key exercise areas: latissimus dorsi and upper back muscles. B. Starting position: Sit on the mat and hold the handle of the tension machine with both hands.
Lean forward, bend your knees at the same time, and put your face down between your arms. C. Action process: inhale and pull the traction rope backwards with both arms.
At the same time, lean up and back, chest out. When the handle of the tension machine touches the chest and abdomen, stop for 2-3 seconds. Then exhale and slowly restore.
Repeat the exercise. D, training points: the movement should be complete, and the muscles should be fully contracted to prevent jerkiness or convulsions.
You can do it on the horizontal bar.
raise
A. Key exercise areas: mainly important muscle groups such as the sacrospinous muscle. B. Starting posture: On the prone pad or pommel horse, the upper body bends forward.
Fix your feet, put your head in your hands or lift a barbell. C. Action process: inhale, the upper body bends forward, and then bends backward.
Muscle strength, stand up and recover, and breathe naturally after reduction. Repeat the exercise. D. training points: during exercise, the waist and back
The department must always be straight, and it is not allowed to loosen the waist, contain the chest and bow the back; When the upper body bends forward, try to be slow and avoid sudden and rapid bending to prevent the waist.
Back muscle strain.
Dumbbell prone rowing
A. Key exercise parts: upper back muscles, especially latissimus dorsi and biceps brachii. B. Starting posture: kneeling on one leg.
On the bench, one hand rests on the bench surface. Hold the dumbbell forward with the other fist eye, next to the pituitary gland. Stand up straight with the other leg, upper body.
Bend forward until your back is parallel to the ground. C. Action process: Hold the bell close to the leg side and lift it up to the shoulder or higher. When you ring the bell, lift it.
The focus is on the contractility of latissimus dorsi. Then slowly put it down and recover along the original road. Do it repeatedly. Practice with one hand, and then switch to the other.
Hands. D: Training points: When the dumbbell is lifted to the highest point (shoulder height), at the same time, the upper body slightly rotates to the other side.
This will be more conducive to the complete contraction of the back muscles.
The front of the neck is wide and the pull-ups are up.
A. Key exercise areas: latissimus dorsi and shoulder muscles. B, starting posture: two arms hanging on a single pole, hands wide grip distance, front.
Hold the crossbar tightly, so that the lower part of the back is relaxed, the latissimus dorsi is fully extended, and the two calves are bent and lifted. C, action process: suction
Qi, concentrate the contraction force of latissimus dorsi, bend your arm up to the clavicle in front of your neck to make it close to or touch the horizontal bar, and pause for 2-3 seconds.
Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise. D, training points:
Don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Expansive latissimus dorsi muscle
Slight elongation.
Biceps brachii exercise
Squat down and bend over
A. Key exercise site: biceps brachii. B. Starting posture: Sit or lean, slightly lean forward, and hang dumbbells with one hand and one leg.
On the inside, the other arm naturally bends the elbow and is supported on one thigh with the palm or elbow. C. Action process: Hold the bell and bend the elbow slowly.
Bend up to the chest, the upper arm is not allowed to move, close to the inner thigh. D. training points: when holding the bell, don't carry it on your back.
It's loose When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds. Then, put it down slowly. also
You can do it standing.
Standing dumbbell hammer lift
A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting, arms straight.
However, drooping, dumbbell in hand, jaws forward. C. Action process: Both upper arms take elbows as axes at the same time and bend with dumbbells at one side of the body.
Tighten the forearm forcibly, pause for 2-3 seconds, then exhale, hold the bell and slowly put it down to the side, and repeat the exercise. D. training points:
When holding the bow, the two upper arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.
Sit on dumbbells and bend alternately
A. Key exercise site: biceps brachii. B. Starting position: Sit at one end of the stool with dumbbells in each hand, next to the pituitary gland. C.
Action process: bend the bell with one hand to the shoulder, then slowly put it down, and bend it with the other hand. Bend your hands alternately.
D: Training points: Some bodybuilding champions like to turn their palms down and their wrists outward to their shoulders at the beginning. When they put it down, they turned back to restore it. They think it is more effective to practice like this.
Dumbbell bench press
A. Key exercise parts: pectoralis major, deltoid and triceps brachii.
B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.
C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, it will be pushed up.
Action, exhale when push-ups. Then push it to the open position and sit down.
D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.
Flexion and extension of parallel bars arm
A, key exercise parts: mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle.
B. Starting posture: The distance between the two bars is better than the shoulder. Hold the bars with both hands as straight arms, hold your chest out and abdomen in, and straighten your legs together to relax.
Sagging.
C. Action process: exhale, bend your elbows and arms, lower your body until your arms are bent to the lowest position, and your head should be pulled forward.
Elbow abduction makes pectoralis major fully elongated and stretched. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until two.
The arm is completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight,
The pectoralis major is in a state of complete tightening. Repeat the exercise.
D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Lift quickly, hold your chest high,
Belly in, don't shrug; In order to increase the training intensity, you can carry out waist weight-bearing exercises.
You can do it on the parallel bars.
Tilt dumbbell bench press upwards.
A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii.
B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.
C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). Reduce to the lowest level
Push up when doing it, and exhale when pushing up.
D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii is secondary.
Supplementary strength of
Dumbbell bird in prone position
A. Key exercise areas: pectoralis major and deltoid.
B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.
C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall until the muscles on both sides of the chest feel full.
Stretch and make the upper arm lower than the shoulder level. Take a deep breath when the dumbbell falls. Hold down the bell and lift it back to its original position along the original road.
Exhale at the right time.
D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.
Feeling.
Tilting dumbbell bird
A. Key exercise areas: upper chest and deltoid muscle.
B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight.
C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall until the muscles on both sides of the chest feel full.
Stretching feeling. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.
D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.
Feeling.
Dumbbell push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. Such as deltoid, trapezius, upper pectoral muscle,
Triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: hands are vertical.
Push the dumbbell until the arm is straight. Then slowly lower it to the starting position. D. training points: the dumbbell grip is much bigger than the barbell.
Freedom.
Stand upright and lift horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: feet are shoulder-width apart and palms stand opposite each other.
Holding dumbbells relatively, the upper body bends forward parallel to the ground, and the legs bend slightly, so that there is no tension in the lower back. C. course of action:
Hold the bell to both sides until the upper arm is parallel to the back (or slightly beyond), stop for a while, and then put down the dumbbell to recover. heavy
Say it again. D. training points: if you hold the bell to both sides and bend your elbow and wrist slightly, you will feel that you can make the deltoid muscle.
The group got better contraction. During the whole exercise, the mind should focus on the contracted muscle groups.
Side lifter
A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, holding dumbbells in front of the pituitary gland in each hand.
Elbow slightly bent, eyes forward. C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to be flush with the head.
High position. Then, slowly fall back to the original position along the original path and repeat it. D. training points: during the lifting of the bell,
Elbow and wrist are always slightly flexed, which is more effective for deltoid contraction. When the dumbbell is lifted to both sides, both hands should exert force at the same time.
Turn your wrist up slightly above your thumb until it reaches the highest position. When the dumbbell falls, the wrist turns back.
Use dumbbells or barbells to lift horizontally before.
A. Key exercise areas: upper chest and deltoid toes. B. Starting posture, standing naturally, holding a bell or a barbell in each hand.
Hanging in front of your legs. C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight.
. Then, slowly put down the reduction and repeat it. D. training points: if you use dumbbells, put your fists and eyes forward and hold the bell in front of you.
Lift it. This method is to concentrate on training deltoid toes alone.
Shear span
A. Key exercise areas: gluteus maximus, hamstring and quadriceps femoris. B. Starting posture: put your feet together and put the barbell on the back shoulder of your neck.
Go up (or shame dumbbell). Let your right foot take a big step forward first. Then, squat slowly, with your right knee bent forward and your left leg slightly upright.
Sink straight. C. Action process: When squatting to the lowest position, both legs are straight up at the same time, and the left foot is retracted forward.
Right feet together. Then, let your left foot take a big step forward and squat down. Do it repeatedly. D. training points; If you squat,
When standing for three quarters or stretching for a short distance, the quadriceps femoris mainly contracts. This action
You can also cut and squat in situ and practice alternately with your left and right feet.
Leg-resting sit-ups
A. Key exercise area: upper abdomen. B. Starting posture: lying on the ground on your back, with your calves horizontally placed on the stool, so that your thighs
Vertical to the ground, your hands can be crossed on your chest or behind your neck. C. Action process: slowly bring your shoulders to your knees.
Bend upward until the shoulder swelling is off the ground 1 ~ 2 inches, and keep still for one second. Then, return to the starting position. Do it repeatedly.
D. Training points: When bending and contracting, in order to better contract the abdominal muscles, make the lower back close to the ground. In the use of weightlifting training
At the beginning of the course, we should avoid jumping and bouncing in every attempt.
Lie on your back and lift your legs
A. Key exercise areas: lower abdomen and upper thigh flexors. B. Starting posture: supine on a stool or on a sloping board, up and down.
The back is close to the stool surface and the legs are naturally straight and close together. C. Action process: make the trunk and lower back close to the ground, and bend your knees slightly.
Bend and lift your legs up until your thighs are perpendicular to your torso. Then, slowly lower your legs. Do it repeatedly. D. Training priorities
E: when the back is always close to the stool surface, the muscles of the lower abdomen are in a tight state. If the lower back bends or leaves the fecal surface, then
It will affect the contraction effect of lower abdominal muscles. In order to strengthen the training intensity, you can also practice on your back on the inclined plate.
Rectus abdominis
Sit up straight.
The initial posture is supine position on the flat mat or supine position on the inclined plate with head up. Hold the fixed object behind your head with both hands and straighten your whole body. During the movement, the abdominal muscles contract and keep the straight legs bent upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.
Bend your knees and shrink your legs to hang the bar.
Starting posture, hands holding the horizontal bar, the whole body hanging straight under the bar. During the action, your knees are bent and your calves are retracted as far as possible. When you reach the highest point, completely contract the rectus abdominis for one second. Then slowly droop the calf until it is completely straight. Breathing method: inhale when the calf contracts and exhale when landing. Pay attention to the main points. Try to lift your knees up when you contract your calves.
Leg contraction
Sit on the edge of the stool in the starting position, and support your hands on the stool. Keep your legs straight forward. During the movement, bend your knees and shrink your calves as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight. Breathing method: inhale when the calf contracts and exhale when landing.
Note that this action is relatively simple, and its function depends on the height of the knee and the speed of the action. The higher, the slower and the bigger, and vice versa.