How to practice bodybuilding at home

You can, but the growth rate will be very slow, and it is impossible to reach too high a level, the owner has to be patient.

The following are some of the training methods that I have searched for you, and I hope that you will filter and master the training methods that are suitable for you to realize your fitness dreams!

Chest

Bench press, incline bench press, supine bird, double arm support and supine flexed arm pull-up. Practice five sets of each movement and do 6-8 reps per set.

Special note: Change the grip of your hands frequently when doing the bench press to work both the inner and outer pectoral muscles.

Movement experience: incline bench press is to train the upper pectoral muscles. The supine bird is to train the outer pectoral muscle (when the movement is almost finished, it also stimulates the inner pectoral muscle). The double arm support is to train the lower edge of the pectoral muscle, the outer pectoral muscle is also stimulated. The supine flexed arm pull-up is designed to expand the chest and is the finishing move for the pectoral exercises.

The main points of the action:

Supine flexed arm pull-up The action is to lie on the bench on your back, with your upper back against the bench, your waist and head hanging in the air, your feet on the ground to support you, and hold the dumbbells (or barbells) with both hands, and put them down from your head backward until your upper arms are parallel to the ground. Then use the power of the pectoral muscles to pull it up until the arms and upper body are vertical. Do it repeatedly. Note that the arms should be slightly flexed during the exercise. You can ask someone else to sit on your lap while you do it to prevent you from pulling yourself over with one force.

The bench press is an important exercise for developing the pectoral muscles, but you must be careful to spread your elbows and try to lift your chest at the same time. It's also important to use your intuition to find the exercises that work best for you. Maybe you're fine with bench presses alone, but maybe deadlifts and cross over pull downs are best for you.

Swarzenegger's bench press is usually done in sets of five, with six to 10 reps per set. If he's competing in powerlifting, he'll do 8 to 12 sets, and he'll use very heavy weights. Sometimes he also uses the principle of gradual weight reduction, starting with very heavy weights and ending with an empty bar. He once pushed a 500-pound (227-kilogram) barbell, the highest ever. The record high for repetitions was

405 pounds (184 kilograms), pushed 8 times. 315 pounds (143 kilograms) pushed 25 times. 225 pounds (102 kilograms) pushed 60 times.

Arnold's pec workout program for the 1975 Mr. Olympia competition. Arnold's program has a basic framework, which he changes frequently. He likes to vary his training techniques to stimulate muscle growth in case the muscles have stagnated after adapting to a certain exercise. If you change the movements and intensity of each training session, not only will you feel fresh and energized, but your muscles will continue to grow and not stagnate. Before the competition, he used Wade's dual division method of training, Monday, Wednesday and Friday morning chest and back training, first practice incline bench press, then practice flat bench press, in order to give priority to the development of the upper chest. The program is as follows:

1. Incline bench press 5 sets of 8 10 reps

2. Flat bench press 5 sets of 8 10 reps

3. Deadlift bird 5 sets of 8 10 reps

4. Pulley cross over pull downs 5 sets of 10 15 reps

Using a gradual increase in the weight and decrease in reps, for example, Incline bench press, start at 20 reps, and then reduce it to 15 reps , 12, 10, and 8 reps, and the weight is increased to 315 pounds (143 kg). The number of repetitions per set is sometimes higher or lower, all with the aim of achieving a specific training effect. Some of the muscle training is followed by movement modeling. Schwarzenegger spends a lot of time tensing his fully engorged chest muscles from all angles. In doing so, he learns to control his muscles and make them more defined, and also strengthens his endurance, thus preparing him for competition.

Schwarzenegger chest muscle training characteristics:

Doing movements is more strict. In the large weight training, in order to complete the last one or two movements, he only used the "cheat" law or forced borrowing law. The most basic principle of bodybuilding training is overload, and the trick is to put heavier loads on the muscles alone. Therefore, strict movement discipline is a basic requirement.

Early training focuses on a fully developed chest, and each training session involves practicing the upper chest, the lower chest, the center seam, the inner and outer pectoral muscles, and the thoracic silhouette. Always keep the muscles under tension during training, especially when the barbell or dumbbell is lifted to the highest point. Fully extend the pectoral muscles. Arnold has been known to use dumbbells instead of barbells for incline bench presses in order to stretch the upper pectoral muscles more effectively. Because the dumbbells can be placed a little lower than the barbell, they don't block the pectoral extension.

First of all, you have to define the purpose of your workout: whether you want to make your pecs thicker, or just shape them a little bit, or develop a specific part of the pecs, or make the whole pecs developed. Once you're clear on your goal, you need to think about what movements you're going to use to work on what areas. For example, the usual push-up, the main training of the outer pectoral muscles, is very effective for the development of the outer pectoral muscles. It is the most generally effective method used to train the pectoral muscles. If, just want to do general pectoral exercise, do not have to be like a specialized bodybuilder, then the exercise is the best, the most convenient, it is not subject to the limitations of the site, tools, almost anytime and anywhere. But if, however, it is more demanding, you have to practice it with some equipment, for example: bench press, which requires a barbell, bench press bench, etc. But it's very adjustable, the grip distance is different, practicing different parts of the chest muscle. The narrower the grip, the closer to the inside you work, and the more you can shape the middle seam of the pecs. With a wider grip, you can work the outside of the pecs. Also, the double bar arm extension is a proven move for shaping the lower and outer edges of the pecs. Also, the supine flyes, a difficult move, are good for developing the entire pecs. As well as, practicing the butterfly machine on specialized equipment is effective. However, it is advisable to practice the basic movements, which are, bench press, push-ups, and incline bench press (for the upper pectoral muscles). Also, pull-ups, although mainly for the back muscles, are still effective for the pecs (especially the upper pecs). The above are just a selection of movements. In fact, the more important principle of exercise is: "from strength to strength, step by step". If you are not careful, you can get injured, which is counterproductive. There is also proper nutrition, and recovery are important factors, can not be sloppy.

Find the right target, find the right method, perseverance, there will be results.

Abdomen

Modern medicine has proved that men lose elasticity of the abdominal muscles and the formation of "generals belly", and hypertension, heart disease, diabetes and many other common diseases are closely related. So middle-aged men exercise muscles to focus on, in which the abdominal muscles are the most important.

Bending down to exercise the abdominal muscles is the simplest way. Bend down at the waist, legs upright, arms and head down, hanging in the air, do not force yourself to touch the ground with both hands, try to relax, and then naturally get up, stretching the back and leg muscles, about stopping for 1 minute, and then repeat 3 times. Twice a day, for 2-3 months will be able to see the effect.

In addition, sit-ups to exercise the abdominal muscles of the method is also simple and easy to implement. In order to enhance the whole body muscle strength, if supplemented with strength equipment training, the effect is more significant.

Don't go more than three days between workouts

Muscles are built. Bodybuilding coach said, the muscles are the most "grateful", as long as you can adhere to often give it a little "stimulation", it will be 10 times the return to repay you. But if "three days fishing, two days sunshine net", the effect will be greatly reduced.

Muscle exercise requires rest, and after 2-3 days, without the stimulus of exercise, the effect of the previous period of exercise will gradually fade. If you do not give the muscles sufficient time to replenish nutrients, the muscles can not grow more robust than the original. However, the coach reminded that the time can not be too long, this rest time to the muscles again have the ability to last exercise as the standard calculation, generally need 2-3 days.

Back

Upper Back Vertical Shrug

Starting Position

Body upright, both hands with a positive (prone) grip on the barbell or dumbbells, the grip is slightly wider than the shoulder.

Procedure

Let your shoulders tilt down as far as possible, not exert any force at all on your arms, then shrug your shoulders (mainly contracting your trapezius muscles), rest for a second, release your shoulders, and repeat.

Breathing Methods

Inhale as you shrug your shoulders and exhale as you release them.

Points to note

Shrugging the shoulders to lift the barbell slightly upward relies solely on the force generated by contracting the trapezius muscles, and the elbows should not be bent at all.

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Upper Back Upright Row

Starting Position

The feet are naturally open, and the bar is held in both hands. Grip the bar with both hands, using a top grip that is narrower than your shoulders (as narrow as two fists meeting in the center of the bar).

Procedure

Pull the barbell upward until the bar almost touches your chin. Rest for a second, let the bar drop until your arms are fully extended, and repeat.

Breathing

Inhale as you pull the barbell up and exhale as you lower it.

Points to note

When pulling up, keep the bar as close to your body as possible. If you have a wide grip, keep your elbows pointed up as you lift the barbell. Don't swing your body when pulling up. Lower the barbell slowly, and finally let the barbell drop as low as possible.

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Latissimus dorsi pull-ups

Starting position

Grip the bar squarely (palms forward) with a wide grip, feet off the ground, and straighten your arms with your body naturally hanging down.

Procedure

Use the contraction force of the latissimus dorsi muscles to pull the body upward until the bar touches or approaches the chest. Rest for a second to allow the latissimus dorsi to contract completely. Then gradually relax the latissimus dorsi muscles and let your body descend until it returns to a full sag, and repeat.

Breathing Methods

Inhale as you pull your body up and exhale as you lower it.

Points to note

Focus on the latissimus dorsi muscle when pulling up, pull your body up as high as possible, and don't let your body swing when pulling up. Do not let your body swing during the pull-up. When you lower, your feet should not touch the ground. You can add weight by hooking a barbell piece around your waist.

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Latissimus dorsi Seated Pull-Down Hanging Bars

Starting Position

Sit on a bench, with both hands with a wide grip and straighten upward, holding the bar squarely (palms forward).

Procedure

Contract the latissimus dorsi muscles and pull the stick down as far as you can until it touches the back of the neck and shoulders or the front of the chest. Then slowly relax the latissimus dorsi muscles and let the baton retract to the height of your arms.

Breathing Methods

Inhale as you pull the stick down and exhale as you release it.

Points of Attention

You should focus your intention on the control of contraction and relaxation of the latissimus dorsi muscles. If the sitting height is not suitable, you can do it standing or kneeling.

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Latissimus dorsi prone rowing

This movement is one of the basic movements to exercise the latissimus dorsi muscle, which can be done with a barbell, Dumbbells, etc. When using a barbell, a wide grip and pulling it up to touch the abdomen has a greater effect on the lower part of the latissimus dorsi. When the grip is narrow and pulls up directly to touch the chest, the upper latissimus dorsi muscle is more affected. If using dumbbells, alternate between right and left hands or use a single to work one side first and then the other.

Starting position

Bend your knees, lean forward, and hold the bar with both arms hanging straight down, keeping the barbell slightly off the ground. Keep your head down.

Procedure

Contract the latissimus dorsi muscles, pull the upper arms up, pull the barbell up as high as possible, stop for a second, and let the barbell descend until the arms are completely straight down.

Breathing

Inhale as you pull the barbell up and exhale as you lower it.

Points to note

When pulling up, think about letting the main force come from the contraction of the latissimus dorsi muscles, not the glutes. When pulling up, tighten your waist, try not to rock your upper body, push your legs hard, and move your hips back to keep your balance. If you're rowing one-armed, the other hand can be propped up on your lap or a bench

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Latissimus dorsi, parallel-grip rowing, latissimus dorsi, variations

Starting Position

Place a barbell piece over one end of the bar, leaving one end empty, and hold it against a corner or with a heavy weight. Ride across the bar, facing the heavy end, standing on the mat with both knees slightly bent, hips shifted back, and both hands one in front of the other and holding the bar near the barbell piece. Pull the heavy end slightly off the ground. Keep your arms down and don't look down.

Procedure

Contract the latissimus dorsi muscles and bend the elbows to pull the heavy end of the barbell up close to the sternum. Rest for one second and tighten the latissimus dorsi muscles extremely hard. Relax the latissimus dorsi muscles and let the heavy end of the barbell descend.

Breathing

Inhale on the way up and exhale on the way down.

Note

In order to maximize the contraction of the upper latissimus dorsi muscles, the grip of the bar should be relaxed so as to minimize the use of arm strength. Keep the upper body immobile to prevent lifting. Before pulling up, let the latissimus dorsi muscle completely loose, pull up to the highest point when the complete contraction. Chest should be straight, waist should be tightened, legs should be stepped down hard and hips moved back.

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Sacrospinal Straight Leg Hard Pull

Starting Position

Stand with your feet open, slightly narrower than your shoulders. Bend your body forward without bending your knees. Grip the bar with both hands in a forward and reverse grip, slightly wider than shoulder width. Do not lower your head. The movement process

Contract the lower back muscles, lift the upper body upward and backward, and move the shoulders back as far as possible. Finally, contract the sacrospinal muscles as hard as you can, rest for a second, and then slowly bend your body forward until the barbell piece almost touches the ground. To increase the back flexion and extension to maximize the effect of the exercise, place your feet on a mat and the barbell on the floor.

Breathing

Inhale on the way up and exhale on the way down.

Points of attention

Legs are always upright, knees do not bend. The idea should always be on the back. Move smoothly, using a large weight, but never too heavy. Do not use large weights suddenly. You can also do this movement with your legs bent, called a "bent leg pull", which is slightly less effective on the lower back, but helps build the quadriceps.

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Sacrospinous Ultra Push-Ups

Starting Position

Lean over a bench and let your upper body slide forward until your belly is pressed against the bench. slide forward until the small of your back is pressed against the edge of the bench. Bend forward and let your upper body drop straight down. Have a partner press or sit on the calves. Cross your arms over your chest. For greater resistance, also hold a barbell piece in front of your chest.

Procedure

Push your upper body up as far as you can, and when you reach the highest point, rest for a second. Then slowly return.

Breathing Methods

Inhale as you raise your upper body and exhale as you bend forward.

Points to note

When lifting the upper body upward, you should try your best to contract the sacral spine muscles, and do not move too fast.

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Sacral spine weighted bowing

Starting position

Shoulder the barbell behind the neck, hold the bar with both hands with a wide grip on the bar, with your entire body upright.

Procedure

Slowly bend forward and bow until your upper body is parallel to the floor, rest for a second, and then lift your body upward until you return to a full body position.

Breathing Methods

Inhale as you bend forward and exhale as you lift up.

Points to note

When flexing and extending the upper body, you should always keep your chest out, stomach in, waist tight and feet straight. Hold the bar firmly with both hands and do not slide on the cervical spine. Consciously and thoroughly contract the sacral spine muscles when lifting up.

The above is the chest, back, abdominal exercise methods, about the arms, legs and shoulders of the method, this is not repeated, I hope the owners forgive.

Finally, I wish you success!