1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain 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. The research shows that: 1- 5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.
6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.
8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.
1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.
12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.
13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't take the ridicule of the gym to heart. Anterior deltoid muscle
Qianpingju
Start with your legs upright, chest out and abdomen in. Hold dumbbells or barbells with both hands and hang your arms in front of your legs.
During the action, hold the bell with a straight arm and lift the bell slightly over your shoulder. Hold still for a second, then slowly lower your straight arm and return to your leg. If you use dumbbells, you can do it with your left and right hands once and alternately.
Breathing method Inhale when lifting and exhale when falling.
Pay attention to the main points. When lifting, keep your whole body upright, keep your arms straight and focus on the deltoid.
Deltoid muscle
Side lifter
Starting posture, your feet are naturally open, and you hold dumbbells in your hands and hang them at your sides.
During the movement, the deltoid muscle contracts, and the straight arm is lifted to the upper side until it is slightly higher than the shoulder, and then the arms are slowly lowered to the drooping position.
Breathing method Inhale when lifting and exhale when standing still. Inhale when falling and exhale when falling completely.
Note that when lifting, keep your whole body upright, don't swing and bend, and keep your arms straight.
Single-arm side flat pull
Single-arm side flat pull
The starting posture is that the whole body is upright, and one foot covers one handle of the stretcher or one end of the rubber strip. Put your other hand on your waist.
During the action, contract the deltoid muscle and pull the stretcher or rubber strip to the side shoulder height with one hand. Press your waist with your other hand to keep your balance. After pulling to the highest point, pause for one second, and then under the control of deltoid muscle, let the tension spring or rubber strip slowly relax to the starting position. After repeatedly practicing one shoulder and failing to pull it up, practice the other shoulder.
Breathing method Inhale when the pull-ups are pulled up, and exhale after reaching the apex. Inhale when falling, and exhale when falling to the bottom.
Pay attention to the main points. When pulling up, don't shake your body to help. This action can also be done with dumbbells and side lying.
Posterior deltoid muscle
Bend over and lift horizontally.
Start with your feet open, bend forward 90 degrees, hold the dumbbell with both hands and hang your arms straight down your shoulders.
During the movement, the back of the deltoid muscle contracts, and the straight arm lifts the dumbbell horizontally from both sides until it is parallel to the ground. Hold still for a second, then slowly lower your arm.
Breathing method Inhale when lifting and exhale when falling.
Key points: when the dumbbell rises and falls, keep the whole body stable and don't swing. Focus on the back of the deltoid. Relax completely before lifting, and contract completely when reaching the highest point. This action can also be done on the bench.
Vertical propulsion
The starting posture pulls the barbell from the ground to the chest and stands upright.
During the action, push your arms up until they are completely straight, and stand still for one second, so that the barbell slowly falls to your chest.
Breathing method Inhale when lifting and exhale when falling.
Note: Don't swing when the barbell rises and falls. This action also has a great exercise effect on triceps brachii. If the barbell falls behind the neck, it will have a great exercise effect on the back of deltoid muscle, which is called neck back pressure. Stools can also be recommended for the chest and nape of the neck. Dumbbells can also be used, and the left arm and the right arm can alternately push up and down at the same time. By doing this, you can inhale when pushing up and falling, and exhale when you are still.
musculus pectoralis major
Horizontal lifting
Start sit-ups with the barbell above the nipple.
During the movement, 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 Inhale when lifting and exhale when falling.
Pay attention to the main points. When lifting, the back and buttocks should be placed flat on the stool surface, and the feet should be stepped down hard.
Upward inclined horizontal elevator
The initial posture is to lie flat on the bench, raise your head 30-45 degrees, and put the barbell on your chest with both hands.
During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
A downward sloping horizontal elevator
The starting position is to lie on the bench head down and put the barbell on your chest with both hands.
During the action, lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method Inhale when lifting and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
Dumbbell fly
Lie on your back on the bench in the starting position, fists facing each other, and lift dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.
During the movement, hands fall to both sides respectively, and elbows bend slightly until they can't be lower. 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 your arms are apart, and exhale when you return.
Be careful not to 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 arm pull-ups
The starting position is to lie on your back on the bench, hold dumbbells or barbells in both hands, and straighten your arms parallel to the ground. Put your feet flat on the ground or bench.
During the movement, keep your arms flat, which will pull the dumbbell or barbell up and back and lower 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.
Pay attention to the main points. 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.
quadriceps femoris
Squat back
This action not only exercised the quadriceps and gluteus maximus, but also gave the lower body a comprehensive exercise.
The starting position is to stand in front of the squat rack, kneel down, hold the barbell on the squat rack with both hands and shoulder it behind your neck. Take two steps forward, with your feet open, slightly wider than your shoulders, your toes slightly outward and your body straight.
During the movement, kneel down to the top of the thigh and be parallel to or slightly lower than the ground, and stand still for one second. The thighs and hips force the feet to land and make the body upright. Repeat according to the specified number of times and groups. When finished, stand back and put the barbell back on the squat rack.
Breathing method Exhale when squatting, and inhale when standing up.
Note: During the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable. When the leg is almost straight, straighten the knee joint forcibly.
Squat forward
The starting posture is standing in front of the squat rack, kneeling, holding the barbell on the squat rack with both hands and supporting it on the chest and shoulders. Take two steps forward, with your feet open, slightly wider than your shoulders, your toes slightly outward and your body straight.
During the movement, kneel down to the top of the thigh and be parallel to or slightly lower than the ground, and stand still for one second. The thighs and hips force the feet to land and make the body upright. Repeat according to the specified number of times and groups. When finished, stand back and put the barbell back on the squat rack.
Breathing method Exhale when squatting, and inhale when standing up.
Note: During the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable. When the leg is almost straight, straighten the knee joint forcibly.
Leg lift
In the initial posture, lie on your back on the bottom plate of the "leg support", curl up your legs, and let the whole sole stand against the bottom surface of the weighting plate.
During the movement, push your legs up until they are completely straight, and at the same time try to contract the quadriceps femoris. Hold still for one second, bend your knees and let the weighting plate slowly descend to the first height. Do it again and again.
Breathing method Inhale when pedaling hard and exhale when descending.
Note that when you lie on your back, your hips are just below the center of the weight plate. When pedaling the board, the whole sole of the foot is flat on the bottom of the board.
biceps femoris
Leg flexion and extension
Sit on the autocratic bench in the starting position, add a barbell piece with the required weight on the other side of the roller, hook the roller with your feet, and make a 90-degree angle between your calf and thigh.
During the exercise, the leg forcibly contracts the quadriceps femoris, straightens the knee joint, and straightens the calf upward. Hold still for one second, lower your calf and repeat the above actions.
Breathing method Inhale when pedaling hard and exhale when descending.
Vertical leg bending
The starting posture is to stand on a high wooden block or low stool, with a dumbbell tied to one foot, hanging directly outside the wooden block naturally, the other leg supporting the weight, and one or two hands holding the wall or batten.
Bend your knees during the movement, bend your calves backwards as far as possible, rest for a second, and try to contract your biceps. Naturally lower the calf to its original position. Repeat.
Breathing method: Inhale when the calf bends and exhale when it droops.
Pay attention to the main points. Don't let your thighs swing back and forth when bending your calves.
Leg muscle group
Bend your legs on your stomach
The initial posture is prone on a special bench, two ankles are hooked under the roller, and a barbell piece with the required weight is added on the other side of the roller.
Bend your knees, bend your calves backwards, and try to contract your biceps when you reach the highest point. Hold still for one second, straighten your calf to its original position, and repeat.
Breathing method Inhale when bending the calf and exhale when lowering it.
Note: when bending the calf, the thigh is flat on the stool surface. If you don't have a special bent leg bench, you can lie on an ordinary bench with dumbbells and barbells.
Standing high heels
Starting posture, put the barbell on the shoulders behind the neck, open your feet, buckle your toes slightly inward or outward, and stand on the mat with your feet exposed.
During exercise, the calf muscles are contracted, so that the heel is raised as much as possible and the gastrocnemius muscles are completely tightened. Hold still for a second, put down your heels and recover. Do it again and again.
Breathing method Inhale when lifting the heel and exhale when putting it down.
Pay attention to the main points. Keep the center of gravity stable when the heel is raised and lowered. When you stand on tiptoe, your forehead should be raised forward. When descending, make the heel lower than the surface of the mat.
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.
Lie on your back, lift your legs and curl your upper body.
The starting position is lying flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.
During exercise, try to curl the upper body forward while keeping the calf down, so that the body will not actually be lifted very high.
Breathing method Inhale when curling forward and exhale when leaning back.
Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.
Hang the pole, bend your knees and shrink your legs
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.
triceps brachii
Flexion and extension of arm
Starting posture, holding barbells or dumbbells in both hands. After holding high above your head, bend your elbows and let your forearms droop backwards. Stand upright or sit on a stool.
During the movement, the upper arm is close to the ear, keeping vertical and not shaking. Triceps contraction, elbow joint extension, forearm extension, until the arm is completely straight, triceps complete tightening. Hold still for one second, then bend the elbow, let the forearm slowly droop to the starting position, and let the triceps stretch as far as possible.
Breathing method Inhale when the forearm is extended and exhale when it is bent.
Note: Don't swing your upper arm when stretching your forearm.
Bend over and stretch your arms.
The initial posture is to bend forward, hold the dumbbell in one hand, unfold it with the other hand or hold it on the hind leg of the knee with the other hand, so that the upper arm holding the bell is close to the side and parallel to the upper body. Bend your elbows and let your forearms droop naturally.
During the exercise, the upper body and upper arm remain motionless, and the triceps are contracted, and the forearm is stretched backward and upward until the arm is completely straightened, and the triceps are completely contracted. Hold still for a second, then bend your elbow and let your forearm slowly droop to the starting position.
Breathing method Inhale when stretching forearm and exhale when drooping.
Pay attention to the main points. Try not to let the upper arm swing up and down when stretching the forearm. After the arm is completely straightened, lift the wrist upward to make the triceps contract more thoroughly.
Horizontal arm flexion and extension
The starting posture is to lie flat on the bench, hold the barbell backwards or forwards with both hands, lift it upwards, bend your elbows after your arms are perpendicular to the ground, and hang your forearms.
During the movement, keep the upper arm from swinging, contract the triceps, and stretch the forearm upward until the arm is completely straight. Hold still for one second, fully contract the triceps, then bend the elbow and slowly lower the forearm to the starting position, fully extend the triceps.
Breathing method Inhale when stretching forearm and exhale when drooping.
Key points: when the forearm is stretched and drooped, the upper arm should remain in place and not swing.
Raise your arm straight back
Starting posture: stand upright, hold the barbell backwards or forwards with both hands and put it behind your back.
Keep your arms straight during the movement and lift the barbell as far back as possible. Finally, bend your wrist upward, try to contract your triceps, rest for a second, and lower the barbell to its original position. Relax the triceps.
Breathing method: inhale when the arm is raised backwards, and exhale when it is lowered backwards.
Pay attention to the main points. Don't shake your body when raising your arms. Lift it as high as possible, bend your wrist and make the triceps contract completely.
The bending and stretching of the arm in the chest
Starting posture, both hands hold a curved handle connected with the chest pull rod, and the grip distance is shoulder width or slightly narrow or tight. The upper arm rests on the ribs. Bend your elbow, bend your forearm.
During the movement, keep the upper arm still, contract the triceps and forearm muscles, and press the crank hard until the arm is completely straight. Hold still for a second, try to contract the triceps, bend the elbow, and let the crank slowly return to its original position.
Breathing method: inhale when the handle is pressed and exhale when it is retracted.
Pay attention to the key points. When the crank is pressed, be sure to keep your arms completely straight. The upper arm should be fixed. Although the forearm also needs strength, the brain should pay attention to the expansion and contraction of the triceps.
biceps brachii
Double arm bending
The starting posture is that the whole body is upright, the barbell is held in both hands, and the arms are drooping.
During the movement, try not to swing the upper arm, bend the elbow, bend the forearm to the highest possible point, and at the same time contract the biceps and stand still for one second. Relax the elbow joint and let the forearm drop slowly until the arm is completely straight.
Breathing method Inhale when bending the forearm and exhale when leaning back.
Pay attention to the forearm to bend upward by the strength of biceps. When the forearm bends to the highest point, the biceps should be completely contracted for one second, instead of relaxing immediately. When bending, don't bend your forearm higher by swinging your elbow forward and up.
One-arm squat
From squatting on the ground or sitting on a stool, hold a dumbbell in one hand, let the upper arm stick to the inner thigh, and let the forearm hang straight down. Put the other hand on the other thigh.
During the movement, the biceps of the bell-holding arm are contracted, and the forearms are bent upward. When reaching the highest possible point, completely contract the biceps for one second, then extend the elbow joint and let the dumbbell slowly fall to the starting position. After practicing one side, change to the other side.
Breathing method Inhale when the forearm is bent and exhale when it is drooping.
Pay attention to keeping the upper arm close to the thigh to ensure that the elbow does not move when the forearm is bent.
Double-arm inclined plate bending
Stand behind the ramp in the starting position, hold the barbell with both hands, palm up, and put the whole arm or upper arm flat on the ramp.
During the movement, contract the biceps, bend the forearm upward until it reaches the highest possible point, completely contract the biceps for one second, then slowly expand the elbow joint and let the barbell slowly fall back to the board.
Breathing method Inhale when bending the forearm and exhale when falling.
Pay attention to the main points. The arm connected to the inclined plate should first be as straight down as possible. When the front arm is bent upward, the shoulder cannot be contracted upward.
forearm
Wrist bending
Starting posture, hold the barbell behind your hands and squat down. Put your forearm on your thigh, extend your wrist forward, hang it in front of your knees, or hold the pole with both hands. The reverse grip mainly exercises the medial forearm muscles. Mainly holding and training the lateral forearm muscles. You can also stick your upper arm on a flat or inclined board, or take turns lifting dumbbells.
During the movement, the forearm is flat on the thigh, and only the wrist flexes upward and inward as far as possible (refers to the contraction of the flexor muscles), and stands still for one second until it can no longer flex. Relax the forearm muscles and let the wrist fall forward.
Breathing method Inhale when bending wrist, and exhale when leaning back.
Note that when you bend to the end, you must try your best to contract the forearm muscles (flexors) for one second, and then gradually relax.
Upper back
Vertical shrug
Start with an upright posture, and hold the barbell or dumbbell with both hands in a forward (prone) grip with the grip distance slightly wider than the shoulder.
During the movement, let the shoulders lean down as far as possible, and the arms are not forced at all, then lift the shoulders (mainly contracting the trapezius muscles), stand still for one second, let go of the shoulders, and repeat.
Breathing method Inhale when shoulders are raised, and exhale when relaxed.
Pay attention to the main points. Lift your shoulders and lift the barbell slightly. Your elbow can't bend at all by contracting the trapezius muscle.
Upright rowing
Starting posture, your feet are naturally open and your hands are holding the bar. The upper grip is narrower than the shoulder (it can be so narrow that two fists meet in the center of the bar).
During the action, slowly pull up the barbell until the barbell almost touches the chin. Hold still for one second and let the barbell droop slowly until the arm is completely straight. Repeat.
Breathing method Inhale when the barbell is pulled up and exhale when it is drooping.
Pay attention to the main points. When doing pull-ups, keep the barbell as close to your body as possible. If the grip is wide, lift the barbell with the tip of the elbow up. Don't swing when pulling up. The drooping barbell should walk slowly, and finally let the barbell droop as much as possible.
centre back
pull-up
Starting posture: Hold the horizontal bar with wide grip distance with both hands (palms forward), with both feet off the ground, and the arms naturally droop and straighten.
During the movement, the body is pulled up by the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.
Breathe in when you pull up, and exhale when you droop.
Pay attention to the main points. When pull-ups, focus on latissimus dorsi, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.
Sit down and hang the rod
Sit on the stool in the starting position, with your hands straight up, with a wide grip distance, and hold the hanging stick forward (palm forward).
During the movement, contract the latissimus dorsi and pull the hanging rod down as far as possible until it touches the back of the neck, shoulders or chest. Then slowly relax the latissimus dorsi muscle and let the hanging rod shrink back to the height of the arm straight.
Breathing method: inhale when the hanging rod is pulled down and exhale when it is released.
Pay attention to control the contraction and relaxation of latissimus dorsi. If the sitting height is not suitable, you can do it standing or kneeling.
Bend over and row.
This movement is one of the basic movements to exercise latissimus dorsi, which can be done with barbells and dumbbells. When using the barbell, the grip distance is wide, and it has a great exercise effect on the lower end of latissimus dorsi when it is pulled up to touch the abdomen. The grip distance is narrow, and it has a great influence on the upper part of latissimus dorsi when it is pulled directly to touch the chest. If you use dumbbells, you can do it alternately with your left and right hands or practice one side first and then the other side alone.
Bend your knees in the starting position, lean forward with your upper body, and hold the bar with your arms straight so that the barbell is slightly off the ground. Don't be depressed.
During the movement, contract the latissimus dorsi, pull up the upper arm, pull the barbell as high as possible, and stand still for one second, so that the barbell slowly descends until the arms are completely straight and drooping.
Inhale when you breathe the square barbell, and exhale when you put it down.
Pay attention to the main points. When pull-ups, think about making the main strength come from the contraction of latissimus dorsi, not the hips. When pull-ups, the waist should be tightened, the upper body should try not to shake, the legs should exert strength, and the hips should move backwards to maintain balance. If rowing with one hand, the other hand can be supported on the knee or stool.
Xiabei
Straight leg hard pull
Starting position: feet open, slightly narrower than shoulders. Bend forward, don't bend your knees. Hold the lever with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head.
During exercise, contract the lower back muscles, lift the upper body upward and backward, and move the shoulders backward as far as possible. Finally, try to contract the sacrospinous muscle, rest for a second, and then bend forward slowly until the barbell piece almost touches the ground. If you want to increase the back flexion and extension to increase the exercise effect, put your feet on the mat and put the barbell on the ground.
Breathe in when you pull up and exhale when you put it down.
Note that your legs should always be upright and your knees should not be bent. Always keep your thoughts on your back. Move smoothly, use heavy objects, but not too heavy. Never use heavy objects suddenly. You can also bend your legs to do this action, which is called "bending your legs and pulling hard". It has a little less exercise effect on the lower back, but it helps to exercise the quadriceps femoris.
Carry a heavy burden, bow
Starting posture: Shoulder the barbell behind the neck, hold the grip with both hands wide and stand upright.
During the movement, bend forward slowly until the upper body is parallel to the ground, stand still for one second, and stand up until the whole body is upright.
Breathing method Inhale when bending forward and exhale when standing up.
Key points: When bending and stretching the upper body, always keep your chest and abdomen tight and your feet straight. Hold the bar tightly with both hands to avoid slipping on the cervical vertebra. Consciously and completely contract the sacrospinous muscle when standing.
Turn over and stand up
In the initial position, lie on the bench and let the upper body slide forward until the lower abdomen sticks to the edge of the bench. Bend forward and let your upper body droop straight. Let your partner press or sit on the calf. Cross your hands on your chest. To increase resistance, you can also hold a barbell piece on your chest.
During the movement, the upper body should stand up as much as possible, and stand still for one second when reaching the highest point. Then reply slowly.
Breathing method: Inhale when standing, and exhale when bending forward.
Pay attention to the main points. When stretching upward, try to contract the sacrospinous muscle, and don't move too fast.