Muscle growth is a process of training-recovery-growth.

The length of recovery process is determined by many factors, such as training level, load, physical function and so on. Generally speaking, after muscle exercise, under the condition of adequate nutrition and good rest, the body needs to recover to 90% 18 hours, and it takes 72 hours to fully recover.

Smaller muscles recover relatively quickly, such as biceps brachii and triceps brachii, and can recover completely in 48 hours; Larger muscles, such as quadriceps femoris and back erector spinae, take 72 hours to recover. If the muscles are not fully recovered, the second training will cause muscle stiffness and fatigue, and the training effect will be greatly reduced.

In addition, it is necessary to develop body muscles in a balanced way. The muscles involved in pull-ups are mainly the back, and the parallel bars are flexed and stretched to train the triceps brachii. It is difficult to exercise the whole body muscles with only two exercise methods.

Extended data:

Whole body muscle training method:

1, chest training

Horizontal lifting

Starting posture: supine bench, barbell above nipple.

Action process: lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall.

Breathing method: Exhale when lifting and inhale when falling.

Important: Be careful not to use excessive resistance. Use it lightly for the first few times, and then gradually increase it to avoid neck sprain. Don't let your neck turn.

Upward inclined horizontal elevator

Starting posture: lie flat on the bench, hold your head 30-45 degrees, and put the barbell on your chest with both hands.

Breathing method: Exhale when lifting, and inhale when falling slowly.

A downward sloping horizontal elevator

Starting posture: lying on the bench head down, putting the barbell on your chest with both hands.

Breathing method: Exhale when lifting, and inhale when falling slowly.

Dumbbell fly

This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.

Starting posture: lie on your back on the bench, with fists facing each other and dumbbells in your hands; Arms straight up and perpendicular to the ground, feet flat on the ground.

Action process: put your hands down to both sides respectively, and bend your elbows slightly until you can't put them down. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.

Breathing method: inhale when the arms are pulled apart, and exhale when you return.

Note: Don't hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.

Horizontal straight arm pull-ups up

Starting posture: On the bench, hold dumbbells or barbells with both hands, with both arms straight and parallel to the ground. Put your feet flat on the ground or bench.

Action process: keep your arms flat, pull the dumbbell or barbell up and back, and drop it to the lowest possible position. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side.

Breathing method: inhale when pulling up and backward, and exhale when pulling up and forward.

Important points to pay attention to: when pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body.

2. Abdominal training

The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.

Lateral bending exercise

Stand straight. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.

Leg bending exercise

Keep your arms flat on the ground in supine position, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.

Lift your legs and abdomen.

Mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action. Repeat 8 times.

Sit and bend over.

The supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.

Ride a bike and lie on your back.

Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.

Waist twisting exercise

Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.

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