1, beauty back training plan
Men's back muscles are very important. If the back muscles are flat and weak, it will cause the spine to be fragile, especially for those who are slightly hunched. When doing this group of movements, keep your torso steady with your legs. In addition, the position of the motion axis should not be too close to the neck, otherwise it is easy to damage the neck muscles.
Introduction of men's back beauty scheme 1: rowing in a sitting position
Sports muscle group: rhomboid muscle. This action requires a certain intensity, which can make the muscles behind the shoulder plump and powerful, and restore the deformed scapula to its original position.
Preparatory action: sit on the rowing machine, keep your upper body vertical, tighten your waist, hold your chest out and abdomen in.
Action essentials: sink your shoulders, keep your left and right shoulder blades on the same level, pull the rowing machine back with your elbows close to your ribs until your upper arms and forearms stop at 90 degrees, and so on.
Action amount: 3 groups at a time, each group is 8 ~ 12.
Reminder: The key to doing this action well is to keep the waist tense during the exertion, so that the strength balance is concentrated on the rhomboid muscle.
Introduction of men's back beauty program 2: sit-ups
Sports muscle group: vertical spinous muscle. Although this movement is not much exercise, it can effectively prevent low back pain.
Preparation: Sit on the standing machine with the waist close to the protruding part of the backrest, and adjust the motion axis to about 30 cm below the neck.
Action essentials: cross your hands on your chest and do reciprocating motion with your waist as the fulcrum. It is advisable to keep the upper body and thigh plane at 30 ~ 95 degrees at each pause.
Action amount: 3 groups at a time, each group is 8 ~ 12.
2, the method of exercise chest muscles
First of all, the chest expander
Choose a strength value that suits you. Adjust the height of the seat so that the arms are just flat with the chest after bending. Slowly pull the handle to the chest until the distance between the two handles is shoulder width, and then slowly press the two handles to the position where they can touch the chest. Hold this position for two seconds. Then slowly return the handle to its original position. Control the movement speed, and each group of movements will be repeated 15 times. Complete three groups of actions at a time.
Second, push-ups
1. Push-ups
Relax your hands and put your feet on the bench. Put your toes together and hook the edge of the bench. Move the body vertically downward. Keep your torso and legs straight when moving. Bend your arms at 90 degrees and slowly lower your body until your chest touches the floor. You can feel the stretching of your chest muscles. Then slowly return to the original position in the opposite direction. In order to keep the tension of the chest muscles constant, don't completely straighten the elbow joint when moving to the highest point. Try to do 8 to 12 repetitions slowly: if you find it difficult, put your feet on a lower bench or floor.
Step 2 push-ups
Open your hands on the bench, put your feet together and stand on tiptoe. Keep your torso and legs straight, and move your body vertically downward. Try to contract your abdominal muscles. Move down until your arms are bent at 90 degrees, and slowly move down until your chest touches the bench. You can feel the stretching of the chest muscles. Then slowly return to the original position in the opposite direction. Make sure you don't straighten your elbow at the highest point. Try to do 8 slowly? 12 Repeat.
Third, a supine bird.
1. Lie flat on the bench, with your legs naturally drooping, so that your feet touch the ground; Take a 5-8 pound dumbbell in each hand and stretch your arms to your sides. During exercise, the elbow joint keeps a certain bend. Grab the dumbbell from the start. At the same time, your upper arm is parallel to the surface of the stool.
2. Lift the dumbbell slowly. The action route is curved, as if to hug a big tree: dumbbells meet at the neck. Then slowly return your arm to the starting position along the original route. Don't bend your back when lifting your arm. Control actions, and each group of actions is repeated 15 times. Complete three groups of actions at a time.