Instead of going to the gym, use dumbbells instead of dumbbells. Then do unarmed training. I'll give you two plans.
One is to exercise with dumbbells at home, and the other is to exercise with bare hands at home. Choose for yourself.
Eat more foods containing protein, such as beef, chicken breast, eggs, milk, potatoes, tomatoes and broccoli. Add three meals, so that the weight goes up, the muscles come out, the natural body is coordinated, the weight goes up, and the physical quality is good.
1 dumbbell training
Where should I exercise my muscles if I want to be in good shape? If you really want to be healthy, of course, full-body exercise is the best. You have to tell me where you exercise mainly, that is, the big muscle group. The human body has three major muscle groups, namely, chest, back and legs. In other words, if you mainly practice chest, back and shoulders, plus biceps brachii and triceps abdominis, you can do sit-ups.
Ok, let's talk about how to exercise dumbbells at home according to your requirements.
Let's talk about the chest-pectoralis major, pectoralis minor and intercostal muscles.
(1) bird movement
Preparation posture: Lie on your back on a low bench shoulder width (3 square benches can be used instead in the family), with your legs flexed, your feet apart, your feet firmly on the ground, your arms straight, your hands holding dumbbells and your fists facing each other.
Action: At the same time, both arms slowly fall from above to the body, and try to expand the chest as much as possible. After a short pause, contract the pectoralis major and arm muscles, so that the dumbbell can be slowly lifted from both sides to the chest along the original path, and the preparation posture can be restored. Repeat the above actions for about 20 times.
In addition to supine position, birds can also move in standing position and inclined plate position (the angle of inclined plate is 30-60).
Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the speed of lifting and recovering is slightly faster than that of descending. After the arm is vertical, the pectoralis major still keeps trying to contract.
Function: Mainly develop pectoralis major and deltoid muscle.
(2) Sit back and lift
Preparation posture: Lie on your back on a low bench, knees bent, feet apart, step on the ground, arms straight, hands holding dumbbells on your legs.
Action: the straight arm of the left upper limb forcibly lifts the dumbbell to the back of the head through the upward direction, and when the dumbbell is slightly lower than the body behind the head, it slowly returns to the side. Alternate left and right. Repeat the above actions for 20 times.
Key points: Tighten the back and waist muscles, and control the descending speed with the strength of pectoralis major. Pull it up a little faster and then put it down evenly and slowly. When you start practicing, don't weigh too much dumbbells.
Function: Developing serratus anterior muscle and shoulder and back muscle, and enlarging thoracic cavity at the same time are beneficial to increase vital capacity.
Biceps brachii-Biceps brachii is a very stubborn part. Improper training method is the same as not practicing (like abdominal muscles, it takes a long time to stimulate him, that is, to practice when nothing happens, so as to see the effect).
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Mind bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
Triceps brachii-1. Neck flexion and extension: mainly practice triceps brachii. I'm a little tired when I practice. Hang in there. )
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.
Side by side.
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Finally, talk about back 1. Bend over and paddle with your arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
That's about it. This is how I practice dumbbells at home. Of course, I practice in the morning and go to the gym to retrain in the afternoon or after work.
You can also make dumbbells with long legs. If you don't like it, try it.
1. Squat: mainly practice thigh muscles and gluteus maximus.
Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.
2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.
shank
Standing on one leg and lifting heels: mainly practicing calf muscles.
Action: Hold the dumbbell, hold the fixture, stand on the pedal with one front foot and lower the heel as low as possible.
Bend your knees with your other leg and lift your calves. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.
2 unarmed training does not require equipment, and unarmed strength training is mainly divided into three parts:
1, push-ups: pectoral muscles and triceps brachii
2. Flexibility and strength of waist and abdomen
3, handstand: shoulder and back.
Chest muscle training mainly depends on push-ups. . . . . . It is recommended to train once every two to three days, with about 20 times in each group and five groups each time. When practicing push-ups, you should master the skills of muscle retraction and extension. It takes about 3 seconds for the body to go down, and it is the same when it gets up, so that the muscles can be fully stressed and the stimulation effect can be achieved. With the gradual deepening of exercise, it is best to put some weight on your back, or take a chair with a tripod on it and let your body lean down. Just doing push-ups is not enough, it can only connect the whole muscle. Muscle lines need to be sculpted in other ways, just like the chest-clamping equipment in the gym. You can sculpt the muscle lines into six groups without using any equipment, and each group has 30 times. After doing push-ups, the growth and lines of the chest muscles will get twice the result with half the effort.
Training method of arm
(1) Forearm: Make a fist with your bare hands and exert your strength. Each group should practice until their hands are sore. Do this in four groups. It is recommended to do this 3-4 times a week.
(2) Biceps: Take a bucket at home and fill it with water or half a bucket, or feel tired according to your own strength. Practice with forearm three times a week, each time 15 beat, and do 5 groups.
(3) Triceps brachii: Contact by push-ups, but pay attention to the fact that the two hands doing push-ups should be close together, preferably stuck together, and then go up and down like push-ups, with the same number of times and groups as the biceps brachii.
That's all, I hope I can help you,