1. Abdominal muscles
You must adopt aerobic training-style exercises.
Jog first. 10 minutes.
Lie down and do sit-ups.
Then get up and sprint immediately. Hold for more than 30 seconds.
Immediately lie down and do sit-ups.
Get up again and jog for 3 minutes.
Lie down again.
Get up again and sprint.
This kind of training is super tiring. Not many people can last for a month.
But whoever persists. The abdominal muscles are so cool!
If you are very thin. That's easy.
My approach is,
Forget the abdominal muscle training methods and number of sets mentioned in those bodybuilding books.
Keep doing it every day. Do it every day until you feel a burning sensation in your abdominal muscles and sweat on your forehead.
The standard is that when you stop, you have to straighten your waist and make an ugly posture to relieve the cramps in your abdominal muscles.
If you stick to it for half a month, your abdominal muscles will become unique.
We are talking about the new method of sit-ups.
The traditional way of doing hair is to put your feet under someone else's buttocks, bend your legs, put your hands behind your head, and touch your knees with your elbows.
In fact, this method can only train the abdominal muscles in that position. My belly is just as it should be.
To practice lower abdominal exercises, lie down flat with your hands on your sides. Lift your legs.
Don’t lift it to 90 degrees. Just raise it to more than 45 degrees.
Do it repeatedly. The belly is gone.
Furthermore, I did not complete the "sit up" movement. Made into segments.
Examples:
1. Keep your head off the ground and your back off the ground. Stop halfway through the rising motion.
2. The body completely leaves the ground. Elbows touch knees.
3. The body falls down but does not touch the ground. Stop mid-movement.
4. The body collapsed completely. Prepare for the next move.
The above 4 steps are done once. 8 reps as a set (you can’t do more than that. You’ll be tired!).
The effect is super cruel.
2. Chest muscles
Do push-ups, gradually switch to one hand, but do it step by step. I can do 100 with one hand, but it takes a process, it is very effective. Also, do parallel bar extensions, pull horizontal bars, group no less than 100 people every day, hold bricks in both hands and hold on to it! It is most effective to do some strenuous work if you have time
3. Deltoid muscles
1. Straight-arm side raise
The practitioner stands upright, looks forward, and holds dumbbells in both hands. Arms droop. When practicing, raise the straight arms of both hands to the horizontal position by the side of the body. This action mainly develops the middle deltoid muscles. It is usually done in 3 to 4 groups, with each group doing 8 to 12 times. When practicing, the weight of the dumbbells should be appropriate, so that each group can only do 8 to 12 times as hard as possible.
2. Straight arms raised forward and upward
The preparation for this exercise is the same as above. During the exercise, hold dumbbells in both hands and raise them straight in front of you. After holding still for 2 to 3 seconds, hold dumbbells in both hands and raise your arms straight in front of you. This exercise can effectively develop the front bundle of the deltoid muscles. It is usually done in 3 to 4 groups, with each group doing 8 to 12 times.
3. Wide-grip neck push-back
This exercise can be performed in a standing or sitting position. The practitioner holds the chest high, looks forward, holds the barbell wide with both hands, and lifts the barbell Lift your arms straight up from the back of your neck along the occipital area. This action can comprehensively develop the front, middle and back three bundles of the deltoid muscle. It is usually done in 6 to 8 groups, with each group being done 4 to 6 times.
If you want to make your shoulders wider, just stick to the above practice method and practice 2 to 3 times a week. After a period of time, you will definitely get satisfactory results.
4. Local muscles
Pull-ups
A. Key training areas: latissimus dorsi and shoulder muscles.
B. Starting position: Both arms hang on the single bar, with a wide grip on both hands. Hold the crossbar firmly with the front hand to relax the lower back, fully stretch the latissimus dorsi, and bend and lift the two calves. rise. C. Action process: Inhale
inhale, concentrate the contraction force of the latissimus dorsi, bend the arms and pull up to the collarbone in front of the neck, so that it is close to or touching the horizontal bar, and pause for 2-3 seconds.
Then exhale, use the contraction force of the latissimus dorsi to control it, and slowly lower the body to restore it. Repeat the exercise. D. Training points:
During the movement, do not swing the body back and forth and use inertia to provide assistance; when the whole body is drooping, the shoulder blades should be relaxed. Fully lengthen the latissimus dorsi.
Dumbbell bench press
A. Key training areas: pectoralis major, deltoid muscles and triceps brachii.
B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with both palms straight upward.
C. Action process: Open the two straight arms to both sides, slowly bend the arms, and drop the dumbbell vertically. When it reaches the lowest point, do the push-up
Movement, exhale when pushing up. Then push up to the open position and repeat sitting.
D. Training points: Do not arch your back and hips or hold your breath. This will cause the muscles to lose control and is dangerous
Incline barbell bench press
A. Key training areas: the upper part of the pectoralis major, followed by the anterior deltoid and triceps brachii.
B. Starting position: Lie on your back on a bench press with an incline angle of 35-45 degrees.
C. Action process: The distance between the hands is slightly wider than the shoulders, and the arms are straight to support the barbell at the upper part of the shoulders. Inhale as you lower it to the top of your chest (near your collarbone). When the bar touches your chest, push up and exhale as you push up.
D. Training points: Generally, a wider grip is used, and the horizontal bar is placed at the clavicle. This method makes the chest muscles use more force
Incline dumbbell lying Push
A. Key training areas: the upper part of the pectoralis major, followed by the anterior deltoid and triceps brachii.
B. Starting position: Lie on your back on a bench press with an incline angle of 35-45 degrees.
C. Action process: Hold the dumbbells with your arms straight at the upper part of your shoulders. Inhale as you lower it to the top of your chest (near your collarbone). When it reaches the lowest
position, push up, and exhale when pushing up.
D. Training points: During the exercise, the main force is concentrated on the pectoralis major, so that the pectoral muscles are always in a state of tension. The triceps serve as secondary
supplementary strength.
Deep squats
Mainly train the thigh muscles and gluteus maximus.
Action: Hold a dumbbell in each hand at the side of the body, or place the dumbbell slightly higher than the shoulder. Control it steadily. Stand with your feet naturally open about shoulder width, with your feet slightly in a figure eight shape and your chest lifted. , tighten the waist and back. Bend your knees and squat down to the lowest position, then contract your thighs to squat back up.
Dumbbell press
A. Key training areas: This action exercises the large muscle groups in the upper part of the trunk. For example: deltoid muscles, trapezius muscles, upper pectoral muscles,
triceps brachii, and upper back muscle groups. B. Starting position: Hold the dumbbells on both sides of the head with both hands C. Action process: Hold the dumbbells in a vertical direction with both hands
Push up the dumbbells until the arms are straight. Then slowly lower it to the starting position. D. Training points: The dumbbell grip method has a greater degree of freedom than the barbell.
Back of the neck press
A. Key training areas: This action exercises the large muscle groups in the upper part of the trunk. For example: deltoid muscles, trapezius muscles, upper pectoral muscles,
triceps brachii, and upper back muscle groups. B. Starting position: Place the crossbar on the back of the neck and shoulders. C. Action process: Hold your hands slightly wider than shoulder-to-shoulder distance, and push the barbell up until your arms are straight. Then slowly lower it to the back of your neck and shoulders. D. Training points: If you regularly change the grip distance between the two hands, you can exercise different parts of the muscles.
A wide grip is better for training the deltoid muscles, while a narrow grip focuses on the brachialis
Triceps.
Stiff-leg deadlift: Mainly trains the lower back, gluteus maximus and biceps femoris.
Action: Hold a dumbbell in each hand and hang it in front of the body. Stand with your feet naturally open, shoulder width apart, straight legs, straight back, bend your body forward, and raise your head until your upper body is approximately parallel to the ground. . Then the lower back muscles contract to restore the upper body. Note: To maintain tension, the dumbbells should not touch the ground when bending forward. Don't move too fast.
These are local muscles that can be trained separately, such as the 2-ceps, pecs, and deltoid muscles. These are all local muscles. Just follow the training I posted. I have said it before...
As for abdominal muscle training, you can do sit-ups. This does not require equipment, it is very convenient and very useful
5. Methods and nutrition
If you want to be short Time is effective. In addition to training with a large amount of exercise, it is more important to eat high-protein foods and get enough sleep!
Foods such as beef, egg white, milk, chicken breast, etc. Also eat foods high in vitamins, such as vegetables.
It is also important to get enough sleep, which should be about 7 to 9 hours a day.
Remember, muscle growth is maintained by nutrition. If you don’t pay attention to nutrition and only train, you will only get thinner and thinner!
1. Chest
1. Bench press: Mainly trains the thickness of the pectoralis major muscle and thoracic groove.
Action: Lie on a supine bench with dumbbells in both hands, place the dumbbells on your shoulders, palms facing up, push the dumbbells up until your arms are straight, pause for a moment, and then slowly return. Tip: Push up and down in an arc to fully contract and stretch the pectoralis major muscles.
2. Incline press: mainly exercises the upper chest muscles.
Action: The essentials of the action are the same as the bench press. The difference is that the bench is adjusted to an inclination of 30 to 40 degrees and you lie on it while doing it.
3. Lying bird fly: mainly practice the middle groove of the chest.
Action: Lie on your back on a bench, hold dumbbells in both hands, palms facing each other, stretch your arms naturally above your chest, slightly bend your elbows and lower the dumbbells to the lowest point in an arc to both sides, fully stretch your chest muscles, and Contract with force to restore the arc of both arms.
4. Supine straight arm pull-up: The best action to expand the chest and train the pectoralis major and serratus anterior muscles.
Action: Lie on your back on a bench with your shoulders on your back, with your feet on the ground, hold one end of the dumbbell with both hands above your chest, and slowly lower (drop) the dumbbell behind your head with your shoulders as the axis (feel the stretch of your chest muscles and ribcage) , then lift the dumbbell back to the limit.
Note: To prevent injury, the lowering process should not be too fast.
2. Shoulders
1. Press: Mainly train the front, middle and rear deltoid muscles.
Action: Sitting position, holding dumbbells by your sides with both hands, elbows abducted, palms facing forward, push the dumbbells in an arc to the highest point, pause, and slowly control the dumbbells to return to the original route (arc) . Tip: You can also do it while standing, with both arms at the same time, or you can do it alternately with one arm.
2. Lateral raise: Mainly trains the middle deltoid muscle.
Action: Hold dumbbells in both hands and hang them in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position, pause for a moment, Then shoulder muscle control slowly returns. It can also be done with one arm and alternate between the two arms.
3. Bend over side raise: Mainly trains the rear deltoid muscles.
Action: Hold dumbbells in both hands, palms facing each other, bend over and bend your knees, keep your body stable, raise your arms to both sides, and then slowly return to the control.
4. Shoulder shrug: mainly trains the trapezius muscles.
Action: Hold dumbbells in both hands hanging by the side of the body, bend the knees slightly, lean the upper body slightly forward, fully lift the shoulders, try to touch the acromion to the earlobes, pause for a moment, and then slowly control the recovery.
3. Back
1. Bend over and row with arms: mainly train the latissimus dorsi.
Action: Lean over and slightly bend your knees, holding a dumbbell in each hand, hanging down in front of the body, and use the contraction force of the latissimus dorsi to lift the dumbbell to the height of the elbow and shoulder or slightly
At the shoulder position, pause for a moment, and then use the tension of the latissimus dorsi to control the dumbbell to slowly return. Note: When rowing, the latissimus dorsi muscle is mainly contracted and stretched, and the upper body should not be raised to avoid borrowing force.
2. Bent over and single-arm rowing: mainly trains the outer side of the back and lower back.
Action: Hold a dumbbell with your palm facing inward, and support the fixed object at the knee 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), pause for a moment, and then slowly and controlledly return the dumbbells (the back muscles are fully stretched). After completing one side, switch to the other side.
3. Straight-leg deadlift: Mainly trains the lower back, gluteus maximus and biceps femoris.
Action: Hold a dumbbell in each hand and hang it in front of the body. Stand with your feet naturally open, shoulder width apart, straight legs, straight back, bend your body forward, and raise your head until your upper body is approximately parallel to the ground. . Then the lower back muscles contract to restore the upper body. Note: To maintain tension, the dumbbells should not touch the ground when bending forward. Don't move too fast.
4. Biceps brachii
1. Alternate curls: mainly train the biceps brachii and isolate the biceps brachii.
Action: Sitting (or standing), hold dumbbells hanging by your sides with both hands, palms facing each other, and elbows on both sides of the body. Use the elbow joint as the fulcrum, curl upwards, and at the same time externally rotate the forearm with the palm facing upward. Raise it to the highest point and tighten the biceps, pause for a moment, and then control the return. Do it in rotation.
2. Ideological curls: Mainly train the biceps peak.
Action: Stand, bend your upper body forward naturally, hold a dumbbell in one hand and hang it in front of your body, and place your upper arm against the knee or leg on the same side. Bend the other hand and place it on the knee or leg on the same side to stabilize the body. Curl the arm holding the dumbbell upward to the highest point to contract the biceps to the limit, pause for a moment, and then slowly return to the original position.
3. Side curl: Mainly trains the brachialis and forearm muscles.
Action: Sitting (or standing), hold a dumbbell in each hand hanging by the side of the body, palms facing each other, upper arms close to the side of the body, with the elbow joint as the fulcrum, curl upward to the highest point, pause, and then Restore slowly. Tip: Both arms can be done at the same time or alternately.
5. Triceps brachii
1. Arm flexion and extension at the back of the neck: Mainly train the triceps brachii.
Action: Sitting (or standing), hold one end of a dumbbell with both hands above the back of the neck, with the palms facing forward, with the upper arms fixed, and use the elbow as the fulcrum to do arm extension. Tip: Both arms can be done at the same time or alternately.
2. Bending arm flexion and extension: mainly exercises the upper part of the triceps brachii.
Action: Lean over, stand with your feet forward and backward into a lunge, hold your front leg and knee with one hand to stabilize your body, hold a dumbbell with the other, and keep your upper arms close to your side. Stretch the triceps brachii forcefully backward and upward until the forearm is parallel to the ground, causing the triceps brachii to contract to its limit, pause for a moment, and then slowly return to the original position.
6. Legs
1. Squats: Mainly train the thigh muscles and gluteus maximus.
Action: Hold a dumbbell in each hand at the side of the body, or place the dumbbell slightly higher than the shoulder. Control it steadily. Stand with your feet naturally open about shoulder width, with your feet slightly in a figure eight shape and your chest lifted. , tighten the waist and back. Bend your knees and squat down to the lowest position, then contract your thighs to squat back up.
2. Lunge Squat: Mainly trains the gluteus maximus, biceps femoris and quadriceps muscles.
Action: Hold the bell in both hands, stand with your feet naturally open, take a step forward with your right foot, bend your knees, and make the knees of your hind legs almost close to the ground, forming a lunge squat. After completing the prescribed number of times on one leg, switch to the other leg and do it forward.
3. Prone leg curl: mainly exercises the biceps femoris.
Action: Lie prone on a bench, hold dumbbells between your feet or tie dumbbells to your ankles, your calves hanging in the air, hold the ends of the bench with both hands, and straighten your legs. Then exert force on the biceps femoris, bend the calf, and reach the highest point so that the biceps femoris is in the "peak contraction" position. Pause for a moment, and then slowly and slowly return to the position controlled by the tension of the biceps femoris.
7. Calf
Standing one-leg heel raise: mainly exercises the calf muscles.
Action: Hold a dumbbell in one hand, hold a fixed object in the other hand, stand on the pedal with the front of one foot, lower the heel to the lowest point as much as possible, and bend the other leg to lift the calf.
Contract the calf muscles to lift the heel to the highest point, pause briefly, and then slowly return to the original position. Do it alternately with both legs.