The following is the training method:
chest
Bench press, incline bench press, supine bird, double arm support, supine bent arm pull-ups. Each movement is practiced in five groups, and each group does 6-8 times.
Special attention: when doing bench press, you should always change the grip distance of your hand, so that the chest muscles can be exercised both inside and outside.
Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird exercises the outside of the pectoral muscle (it also stimulates the inside of the pectoral muscle when the action is almost completed). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Lying on your back with your arms bent and pull-ups is to expand your chest and is also the end point of chest muscle exercise.
Action essentials:
The pull-up action of supine bent arm is to sit on the supine stool, stick the stool on the upper back, suspend the waist and head, support the ground with both feet, hold the dumbbell (or barbell) with both hands, and put it back from the head until the upper arm is parallel to the ground. Then pull up with the strength of the chest muscles until the arms are perpendicular to the upper body. Do it repeatedly. Note that your arms should be slightly flexed during practice. When you do it, please ask someone to sit on your lap in case you pull yourself over.
Bench press is an important action to develop chest muscles, but you must pay attention to opening your elbows and trying to stand up when practicing. It is also important to find the exercise that suits you best by intuition. Maybe you can just practice bench press, maybe supine birds and cross pulldown are the best for you.
Schwarzenegger generally practiced bench press in five groups, 6 to 10 times in each group. If you take part in the weightlifting competition, practice 8 to 12 groups and use extremely heavy weight. Sometimes the principle of gradually losing weight is adopted, starting with a heavy object and finally pushing only an empty rod. He once lifted a barbell of 500 pounds (227 kilograms), which was the highest record. What is the maximum number of repetitions recorded?
405 kg (184 kg), push 8 times. 3 15 lb (143 kg) push 25 times. 225 pounds (102 kg) push 60 times.
Arnold's chest muscle exercise plan during the 1975 Olympia competition. Arnold's training plan has a basic framework, which often changes. He likes to change training techniques to stimulate muscle growth in case muscles get stuck after adapting to a certain training. If you change your movements and intensity every training class, you will not only feel fresh and practice hard, but also your muscles will continue to grow and will not stagnate. Before the game, he trained with Wade's double differentiation method, practicing chest and back on Monday, Wednesday and Friday morning, first practicing reclining push, and then practicing supine push, giving priority to the development of upper chest. Here's the plan:
1.8 10 divided into 5 groups of inclined plate bench press.
2. Flat bench press 5 groups of 8 10 times.
3.5 group supine birds 8 65438 00 times.
4? Pulley cross-pull down 5 groups 10 times 15 times.
By gradually increasing the weight and reducing the number of times, such as inclined plate bench press, the weight is increased to 3 15, 12, 10, 8 times, and the weight is increased to 3 15 pounds (143 kg). The repetition times of each group are sometimes higher and sometimes lower, in order to achieve special training effects. After part of the muscle training, do the action modeling training. Schwarzenegger often spends a lot of time tightening completely congested chest muscles from all angles. Doing so can learn to control muscles, make muscle lines clearer and strengthen endurance, thus preparing for the competition.
Characteristics of Schwarzenegger s chest muscle training;
The action is strict. In heavy training, in order to complete the last one or two moves, he used the "cheating" rule or forcibly borrowed the rule. The most basic principle of bodybuilding training is overload, and the trick is to add a heavier load to the muscles trained alone. Therefore, a strict code of conduct is the basic requirement.
Early training pays attention to the all-round development of the chest, and every training should practice the upper chest, lower chest, middle seam, internal and external chest muscles, chest and so on. Keep your muscles tense during training, especially when the barbell or dumbbell is lifted to the highest point. Fully stretch the chest muscles. Arnold used dumbbells instead of barbells to do tilt bench press in order to stretch the upper part of pectoral muscles more effectively. Because dumbbells can be put lower than barbells, it will not hinder the stretching of chest muscles.
First of all, you should be clear about your exercise purpose: do you want to build a thick chest muscle, or just shape a little chest shape, or develop a certain part of the chest muscle, or let the whole chest muscle develop. The purpose is clear, we must consider what actions to practice what parts. For example, with the usual push-ups, it is very effective to practice the outside of the pectoral muscles. It is the most common and effective way to practice chest muscles. If you just want to do general chest muscle exercise, you don't have to be like a special bodybuilder, then this kind of exercise is the best and most convenient. Not limited by venues and tools, it can be done almost anytime and anywhere. But if the requirements are higher, you have to practice with some equipment, such as bench press, barbell and bench press. However, it is very adjustable, and the parts of the chest muscles are different with different grip distances. The narrower the grip distance, the closer the training site is to the inside, and the middle seam of the pectoral muscle can be shaped. If you have a wider grip, you can practice, outside the chest muscles. In addition, the bending and stretching of the parallel bars arm is an effective action to shape the lower and outer edges of the pectoral muscles. There are also difficult movements of supine birds, which are good for the development of the whole pectoral muscle. And practicing butterfly stroke on special equipment are all effective. However, it is suggested that it is best to practice with basic movements, that is, bench press, push-ups and inclined plate bench press (to practice the upper part of chest muscles). Also, pull-ups, although mainly training back muscles, are still effective for chest muscles (especially upper chest muscles). The above is just a choice of action. In fact, the more important exercise principle is: "Do what you can, step by step". If you are not careful, you will get hurt, which is counterproductive. Proper nutrition and recovery are important factors and should not be neglected.
Find the right goal, find the right method, persevere, and it will be effective.
abdomen
Modern medicine has proved that the "general's belly" formed by the loss of elasticity of male abdominal muscles is closely related to many common diseases such as hypertension, heart disease and diabetes. Therefore, middle-aged men should focus on muscle exercise, of which abdominal muscles are the most important.
The easiest way to exercise abdominal muscles is to bend over. Bend your waist down, keep your legs upright, and hang your arms and head in the air. Don't force yourself to touch the ground with your hands, relax as much as possible, then naturally get up and stretch your back and leg muscles, stop for about 1 minute and repeat for 3 times. Twice a day for 2-3 months.
In addition, the method of sit-ups to exercise abdominal muscles is also simple and easy. In order to enhance the muscle strength of the whole body, the effect will be more significant if it is supplemented by strength equipment training.
Do not exercise more than three days apart.
Muscles are made by exercise. The fitness instructor said that muscle is the most "grateful". As long as you can always give it a little "stimulation", it will repay you with 10 feedback. But if "fishing for three days and drying the net for two days", the effect will be greatly reduced.
When doing muscle exercise, rest is necessary. After 2-3 days, if there is no stimulation of exercise, the effect of the previous exercise will gradually fade. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. However, the coach warned that the rest time should not be too long. This rest time is based on the muscle having the last athletic ability again, which usually takes 2-3 days.
hard-working
Upper back vertical shrug
Starting posture
Stand up straight, hold (prone) barbells or dumbbells with both hands, and the grip distance is slightly wider than the shoulders.
Action process
First, let the shoulders lean down as far as possible, and the arms are not forced at all. Then, lift your shoulders (mainly contract trapezius muscles), stand still for one second, let go of your shoulders and repeat.
Breathing method
Inhale when your shoulders are raised and exhale when you are relaxed.
Pay attention to key points
Lift your shoulders and lift the barbell slightly. You can't bend your elbow just by contracting the trapezius muscle.
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Upright rowing with upper back
Starting posture
Open your feet naturally, hold the bar with both hands, and the grip above the grip distance is narrower than the shoulder (it can be so narrow that two fists meet in the center of the bar).
Action process
Pull the barbell up slowly until the bar 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 drooped.
Pay attention to key 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.
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Latissimus dorsi pull-ups
Starting posture
Hold the horizontal bar with both hands, with a wide grip distance (palm forward), feet off the ground, and arms naturally droop and straighten.
Action process
Pull up with 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.
Breathing method
Inhale when pulling up and exhale when hanging down.
Pay attention to key 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.
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Latissimus dorsi sitting pull-down hanging rod
Starting posture
Sit on the stool, straighten your hands up, with a wide grip distance, and hold the hanging stick forward (palm forward).
Action process
The latissimus dorsi contracts, and pull down the hanger 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 pulling down the hanging rod and exhale when releasing it.
Pay attention to key points
It is important to control the contraction and relaxation of latissimus dorsi. If the sitting height is not suitable, you can do it standing or kneeling.
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Latissimus dorsi bent over and rowed
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.
Starting posture
Bend your knees, lean forward, hold the barbell with your arms straight so that the barbell is slightly off the ground. Don't be depressed.
Action process
The latissimus dorsi contracts, pulls up the upper arm, pulls the barbell as high as possible, and stands still for one second, so that the barbell slowly descends until the arms are completely straight and drooping.
Breathing method
Inhale when lifting the barbell and exhale when lowering it.
Pay attention to key points
When pull-ups, you should think that the main strength comes 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.
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Changes of latissimus dorsi and rowing latissimus dorsi
Starting posture
Put a barbell at one end of the bar, leaving one end blank, and press it against the corner or with a heavy object. Riding across the bar, facing the heavy end, standing on the mat, knees slightly bent, hips moving backwards, hands holding the bar in tandem close to the barbell. Pull the heavier end slightly off the ground. Hang down your arms, don't bow your head.
Action process
The latissimus dorsi contracts and bends the elbow to draw the heavy end of the barbell closer to the sternum. Hold still for a second and try to tighten the latissimus dorsi. Relax the latissimus dorsi and let the heavy end of the barbell descend slowly.
Breathing method
Inhale when pulling up and exhale when descending.
Pay attention to key points
In order to use the contraction force of latissimus dorsi as much as possible, you should relax your grip with both hands to reduce your arm strength. Keep your upper body still and don't let it rise to help. Let latissimus dorsi relax completely before pulling, and contract completely when pulling to the highest point. Hold your chest out, tighten your waist, step on your legs hard, and move your hips back.
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Hard pulling of straight leg of sacrospinous muscle
Starting posture
Feet apart, 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. Action process
Contraction of lower back muscles, upper body upward and backward, and 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.
Breathing method
Inhale when pulling up and exhale when putting down.
Pay attention to key points
Always keep your legs upright and don't bend your knees. 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.
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Excessive sacrospinous muscle
Starting posture
Lie on the bench and let your upper body slide forward until your 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.
Action process
Try to keep your upper body upright, and when you reach the highest point, stand still for one second. Then reply slowly.
Breathing method
Inhale when standing up and exhale when leaning forward.
Pay attention to key points
When stretching upward, try to contract the sacrospinous muscle, and don't move too fast.
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Sacrospinous muscle is compressed and bent.
Starting posture
Lift the barbell at the back of the neck and shoulders, hold the bar with wide hands and stand upright.
Action process
Bend forward slowly until the upper body is parallel to the ground, rest for a second, and stand up until the whole body is upright.
Breathing method
Inhale when bending forward and exhale when standing.
Pay attention to key points
When the upper body flexes and stretches, 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.
The above is the exercise of chest, back and abdomen, and the methods of arms, legs and shoulders are not detailed here. I hope the landlord will forgive me.
Finally, I wish you success!