Excuse me, how to practice chest muscles?

Training plan, including: bench press, inclined plate bench press, supine bird, arms.

Support and supine flexion arm pull-ups Each movement is practiced in five groups, and each group does 6-8 times.

Special attention: when doing bench press, you often change the grip distance of your hand so that your 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 is training the outside of the pectoral muscle (also stab it when the action is almost finished)

Stimulate the inside of the chest muscle). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Supine arm flexion pull-ups are

In order to enlarge the chest, it is also the last time to practice the chest muscles.

Action essentials:

The supine elbow pull-ups are sitting on the supine stool, with the upper back attached to the stool, the waist suspended, the feet supported on the ground, and the hands supported on the ground.

Hold the dumbbell (or barbell) and put it back from the head until the upper arm is parallel to the ground. And then use the strength of the pectoral muscles

Pull up until your arms are perpendicular to your upper body. Do it repeatedly. Note that your arms should be slightly flexed during practice. You can invite others to sit while you are doing it.

It's on my leg in case I pull myself over.

Bench press is an important action to develop chest muscles, but you must pay attention to the elbow opening and stand up as much as possible.

Chest. It is also important to find the exercise that suits you best by intuition. Maybe you practice bench press alone.

Yes, maybe supine birds and cross-pull-down suit you best.

Schwarzenegger generally practiced bench press in five groups, 6 10 times in each group. If you participate in weightlifting competition, practice 8 12 groups.

And the weight is extremely heavy. Sometimes the principle of gradually losing weight is adopted, starting with a heavy weight and pushing only one at the end.

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.

Framework, on this basis, often changes. He likes to change training techniques to stimulate muscle growth and prevent muscle from making mistakes.

After adaptation, some kind of training stopped. If you change your movements and intensity every training session, you are not just yourself.

It is fresh and hard to practice, and the 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. Pulleys are pulled down crosswise for 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 number of repetitions in each group is sometimes higher.

Or lower, in order to achieve a special training effect. After part of the muscle training, do the action modeling training. Schwarzenegger often spends a lot of time tightening himself from all angles.

Chest muscles are completely congested. 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.

★ Abdominal muscles

How to build beautiful abdominal muscles!

Sit-ups are certainly abdominal muscle training's first choice.

But what is the most effective method?

If you are fat, I mean if you have a thick belly fat layer.

You must adopt aerobic training.

Jogging first. 10 minutes.

Lie down and do sit-ups.

Then get up immediately and make a sprint. Hold on for more than 30 seconds.

Then immediately lie down and do sit-ups.

Get up and jog for another 3 minutes.

Lie down again.

Then get up and sprint.

This practice is super tiring. Few people can persist for a month in a row.

But those who insist. Great ABS!

If you are thin. That's easy.

My idea is,

Forget the methods and groups of abdominal muscles mentioned in those bodybuilding books.

Do it every day. I feel my abdominal muscles burning every day until my forehead sweats.

The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm.

Stick to it for half a month, and your abdominal muscles will be unique.

On the new practice of sit-ups.

The traditional way to do hair is to press your feet under someone's ass, bend your legs, put your head in your hands and touch your knees with your elbows.

In fact, this method can only practice abdominal muscle feeding in that position. What about the stomach?

Practice the lower abdomen, lie flat, and put your hands on your sides. Leg lifts.

Don't lift it to 90 degrees. Just hold it above 45 degrees.

Do it repeatedly. My stomach is gone.

Besides, I don't do sit-ups completely. Make into segments.

For example:

1, head off the ground and away from the ground. Stop halfway up.

2. The body is completely off the ground. Elbows touch knees.

3, the body fell, but did not touch the ground. Stop in action.

4, the body is completely paralyzed. Prepare for the next move.

The above four steps are once. A group of eight times (more is not enough. Tired! )。

The effect is super hard.

How to develop bodybuilding abdominal muscles

The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.

First, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.

Second, leg flexion exercise supine position. Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.

Third, lifting the legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action. Repeat 8 times.

Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.

Five, "cycling" exercise supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.

Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.

Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.

How to quickly develop sexy abdominal muscles

Sports trends are becoming more and more popular, but must we practice abdominal muscles in the gym? The answer is: no, of course, a professional gym can develop perfect abdominal muscles, but you can also develop beautiful abdominal muscles without a gym. This time, we will introduce some movements to you so that you can train your abdominal muscles at home. In addition, we also divide the action into three stages: the primary stage, the intermediate stage and the advanced stage. Let you have different choices. Before the introduction, the coach will remind you of some important things and concepts:

1. Be sure to spend a few minutes warming up before exercising.

2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.

People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat.

People with a lot of body fat should try not to eat after 9 pm.

5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness.

6. Exhale forcefully during exercise, and inhale conversely.

7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable.

8. Another point is very important: perseverance+endurance+perseverance.

Are you ready?

Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles.

Initial order

1. Lower abdominal reverse sit-ups

Lower back pressure: low risk

The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are folded at about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point. Repeat times 15-20 times.

2. Side-belly broom twist side-belly twist

Lower back pressure: low risk

Feet shoulder-width apart, knees slightly bent, hands open on a long stick. When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.

Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating.

3. Upper abdominal sit-ups: Knee touching and knee rolling.

Lower back pressure: low risk

Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands on your knees. When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.

4. The compound movements from elbow to knee in upper and lower abdomen.

Lower back pressure: moderate risk

Lie flat on your upper body, put your hands by your ears, and bend your knees at 90 degrees above the ground. The bigger the angle, the more difficult it is. During exercise, the abdomen forcibly drives the body and feet inward, so that the elbows are as close as possible to the knees and slowly return to the starting point, with no feet and no shoulders touching the ground. The repetition frequency is 12- 15.

Intermediate order

5. Lower abdomen lifts legs and straight legs lifts legs.

Lower back pressure: high risk

Lie flat on the ground, put your hands on your hips, and keep your feet together and straight. When exercising, the lower abdomen lifts the feet hard, and the knees are slightly bent and cannot be completely straightened. At this time, your body is about 90- 100 degrees. Put it down slowly when you go back. You can't touch the ground with your heels. The number of repetitions is 12.

6. Side folding knife

Lower back pressure: low risk

The body lies flat in a straight line to the left, the left palm is placed on the right abdomen, the left leg is bent about 90 degrees, the right hand is placed next to the ear, and the right foot is straight. When exercising, use the lateral abdomen to drive the upper body and right foot to move inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.

Note: Don't just turn your head. Keep your upper body and shoulders off the ground as much as possible.

7. Sit-ups, knees bent, abdominal rolling of the upper abdomen "bend his knees"

Lower back pressure: low risk

Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands beside your ears. When exercising, use the strength of the upper abdomen to drive the upper body, so that the elbow is as close as possible to the thigh and knee, and then slowly backward without touching the ground. The repetition frequency is 12- 15.

8. Air bicycle with compound movements in the upper abdomen, lower abdomen and side abdomen.

Lower back pressure: moderate risk

Lie flat on your upper body, put your hands by your ears, and bend your knees at about 90 degrees to the ground. When exercising, use the strength of the whole abdomen to drive. Rotating the upper body and the lower body is like riding a bicycle. Use your right elbow as close as possible to your left knee, straighten your right foot as much as possible, and then change sides. The left elbow is as close to the right knee as possible. The number of repetitions is 12.

Note: Don't move too fast.

C advanced

9. Lift your hips and lift your hips in the lower abdomen

Lower back pressure: moderate risk

The body lies flat on the ground, and the hands are spread evenly at the sides of the body to stabilize the body. Lift your feet together and make an angle of about 90 degrees with your body. During exercise, the lower abdomen forcibly drives the buttocks to lift, so that the buttocks leave the ground, so that the center of gravity falls on the shoulders, and then slowly returns to the starting point, and the buttocks do not touch the ground. The repetition frequency is 10- 12.

10. Side leg lift: Lift the legs to the side.

Lower back pressure: low risk

This action is extended by the upper abdomen folding knife, the upper body posture remains unchanged, and the lower body feet are straight. When exercising, both feet and upper body are lifted inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.

Note: Don't just turn your head. Keep your upper body and shoulders as far away from the ground as possible.

1 1. Toes touch the upper abdomen and feet roll.

Lower back pressure: moderate risk

Lie flat on your upper body with your hands straight, at about 90 degrees to your body; Put your feet together and lift them about 90 degrees away from your body. During exercise, the upper abdomen drives the body hard to make the fingers as close as possible to the toes, and then slowly come back without touching the shoulders. The number of repetitions is 12.

12. Folding of upper abdomen and lower abdomen (V-ups), combined action.

Lower back pressure: high risk

Lie flat with your hands and feet straight. When exercising, both hands and feet move to the middle at the same time, and then slowly put them down without touching the ground. The number of repetitions is 12.

Original address: /index_sc.asp? articleid= 1 126

Many people do hundreds of sit-ups every day, hoping to develop beautiful abdominal muscles. Actually, it's a waste of time. In my opinion, there is no difference between the abdomen and other parts of the body. The training of abdominal muscles should be divided into 4-5 groups like other parts of the body, and each group should do 20-25 times to achieve complete exhaustion (if more can be done, it means that the intensity is not enough).

I like to do every movement slowly and keep my muscles tense for a few seconds at maximum contraction. The most effective abdominal exercises are sit-ups and hanging legs. Abdominal muscle training, where gyms can be seen everywhere today, has a good effect.

Generally, I choose to practice abdominal muscles on days when I don't do aerobic training, and arrange it at the end of weight-bearing training.

Speaking of weight training, I want to emphasize that when training in other parts of the body, you must use heavy objects. Many people find that if you lift hard enough, you don't even need to practice abdominal muscles, because heavy training will force abdominal muscles to help the muscles you are training. No matter where you train, you should arrange at least one compound action using barbells and dumbbells (not combined equipment) for heavy weight training. Good examples are the upright barbell or dumbbell bending movement of biceps, the upright bending arm pull-ups movement of triceps, the upright barbell push-ups movement of shoulders, the squat movement of legs, the hard pulling and bending rowing movement of the back. Even if you practice chest, you must tighten your chest muscles and stabilize your torso.

A common phenomenon is that although the abdominal muscles are good, they are covered with a layer of fat. In this case, even doing thousands of sit-ups won't help, because all you do is to further exercise the muscles below, without burning the fat covering it.

First of all, you must realize that there is no such thing as partial weight loss. The only way to reduce fat and muscle is to implement a comprehensive plan consisting of reasonable diet, aerobic training and weight-bearing training. These three aspects work together and promote each other.

Proper diet can accelerate muscle growth; Aerobic training can improve metabolism, so as to use food more effectively and burn fat; Weight training can develop all your muscles, including your abdominal muscles, and help improve your aerobic metabolism and metabolism.

In order to lose any excess fat, you need to reduce calorie intake, change your eating habits, turn sweets and simple carbohydrates into protein and fresh vegetables, and don't be partial to food or fall into personal hobbies. The interval between two meals should be regular, and each meal should be balanced in nutrition, which can just relieve appetite, not fill the stomach.

Arrange time for aerobic training. Relaxing aerobic training can be a half-hour to one-hour walk three times a week, or it can be carried out on the training equipment in the gym. Aerobic training is best arranged on days when no weight training is carried out. You don't need to work hard, you just need to increase your heart rate by 65-70% of the highest value, which is about 120 times per minute.

The three aspects of abdominal muscle training should be arranged in a balanced way, not extreme. If you don't want to poop in the mirror or grab a handful of meat at your waist, do it quickly!

Beautiful abdominal muscles depend on three elements.

Diet: You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one will know. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you work hard and keep practicing abdominal muscles for more than a year, you still can't see it. Then you should review your diet.

Frequency: practice abdominal muscles every other day. Although most people only practice three times a week.

Quantity: Although many people do hundreds of sit-ups at a time, I suggest you choose the 2 14 exercises that are most effective for you, and only do three groups, 30 to 50 times in each group, and each group should be completely exhausted. My abdominal muscle training never exceeds 15 minutes.

Weight: The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. The idea that gaining weight can burn more fat is wrong. So I suggest you use tension and control instead of weight bearing, and tighten and stimulate your abdominal muscles with your mind.

Constant tension: when practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always reach complete exhaustion. Each group should be completely exhausted. Not counting the times. Keep doing it until your abdominal muscles can't contract any more. When you don't have to straighten your abdominal muscles completely. Don't arch your back, but hold your chest slightly. So as to concentrate the tension on the abdomen. The straighter the upper body stretches, the more power is exerted on the buttocks, which not only reduces the pressure on the abdominal muscles, but also increases the risk of lower back strain.

Training action: I usually only use three exercises. And avoid monotony by changing their order frequently. The following are my three favorite sports:

Sit-ups: Lie flat on the ground with your calves on the bench. Then shrink your shoulders and create an arc in your upper abdomen, as if to roll forward. Don't stretch your head forward when doing the action, just touch your legs, because this means that your back will leave the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, I let my shoulders slowly return to the ground and never relax my abdominal muscles. Many people like to put their hands behind their heads when doing this exercise, but in most cases, all they do is pull their heads forward.

I am used to putting my fist in front of me.

Suspended leg lift: When doing this action, first of all, pay attention to avoid swinging, tighten your body and control the speed of action. In order to stimulate the intercostal muscles, my knees turn left and right, which also exercises the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it only stimulates your hips instead of your abdominal muscles. Do it my way. Exercise is hard, but it will completely stimulate your abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow. To prevent shaking. Remember: your goal is to practice abdominal muscles. Instead of lifting your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, then gradually straighten your legs and do it. Sit and lift your legs: This action can better stimulate the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles.

Beautiful abdominal muscles depend on three elements:

Reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.

Interviewee: Anonymous 1-4 10:49

Give yourself a plan ~ for example, get up 200 sit-ups every morning.

200 noon, 6 pm, 200 before going to bed

Chest muscles: Go to the gym if you can. If you can't, do push-ups and do exercises that help your chest muscles grow.

And diet should keep up with sleep: go to bed early and get up early.

Persistence is victory ~! ~

Respondent: jinxl 560- Scholar II 1-4 10:49.

Sit-ups can certainly exercise abdominal muscles, but if they are done for a long time, they will cause damage to your spine, so they should be moderate. You can lie flat and lift your legs straight: your body lies flat and your hands can be placed on your head, hips, waist and other parts. , depending on the situation. Then straighten your legs and cross them. The higher you are, the more effective you are. Twice a day, each time 100 yuan. This is a common training method in the army. It can effectively exercise your abdominal muscles. (2) There are many options for chest muscle exercise: arm bending (not less than 150 every day), pull-ups and push-ups (pay attention to the standard movements, otherwise it will be useless, that is, the arm should be bent 90 degrees, and the arm must be straightened when it is straightened, not less than 100 every day, and it can be done twice). In short, if you want to practice muscles, you have to suffer, that's for sure.

It would be helpful to buy a special forces training book. For example, the training manual of Royal SAS troops, the field survival endurance training manual and so on.