I 16 years old, 177m, 68kg. If I want to build muscles like Quan Xiangyu, what should I do?

Exercise your muscles like in the dormitory! Maybe you want to take part in bodybuilding, but you don't have the conditions. Why not exercise in the dormitory? Don't underestimate dumbbells, let alone think that they are only used to exercise biceps brachii. If used properly, it can help you build an impressive body!

Dumbbell shoulder pressure

Target parts: shoulders, upper chest

You can sit standing with your legs apart and your torso straight. Hold a dumbbell in each hand, palm forward, elbow joint about 90 degrees. Lift the dumbbell to the top of your head. Control the dumbbell to slowly return to the initial position.

Why practice?

A man's shoulders should be wide enough to resist responsibility and show momentum. The width of the shoulders depends on the size of the bones and deltoid muscles. Bone is difficult to change because of heredity, but we can exercise deltoid muscle. Pushing shoulders to practice deltoid muscle also helps to exercise the upper part of trapezius muscle and upper part of pectoral muscle. If you are worried about losing weight, practice this action more. In order to achieve better results, dumbbells can also be lifted horizontally, sideways and sideways.

Dumbbell rowing upright

Target site: shoulder

Standing posture, legs apart and hip width; Keep your torso straight, hold a dumbbell in each hand, hang the dumbbell in front of your thighs, and put your palms back. Bend the elbow to both sides and lift the dumbbell vertically to shoulder height. Note that the elbow joint is slightly higher than the dumbbell. Stay for a few seconds, then slowly lower the dumbbell to the initial position.

Why practice?

This is also a classic action to exercise shoulders. Mainly exercise the upper part of the deltoid and trapezius muscles of the shoulder, especially strengthen the rotator cuff muscles. The rotator cuff is composed of supraspinatus, infraspinatus, teres minor and subscapular muscles, which are tightly wrapped around the shoulder joint and play a great role in the movement and stability of the shoulder joint.

Lie on your back, bend your arms and pull up.

Target sites: lower chest and back.

Lie on your back on a flat stool (or beside a hard bed), with your upper scapula and head suspended, your upper body supported by your middle back, and your legs stepping on the ground separately. Hands in the jaws, palms crossed * * * Holding dumbbells behind your head and bending your elbows. Pull the dumbbell to the top of your head along the arc, and then slowly lower it to the initial position.

Why practice?

Nothing can make others despise your physique more than the "ribs" on your chest. As a man, a broad and solid chest can make you look more confident and reliable. If you add a thick fan-shaped back, it will be more perfect. If there is any exercise that can exercise the chest and back well at the same time, it is only this exercise. It is said that it can also increase breasts. Schwarzenegger often practices immediately after squatting, in order to increase the circumference of the whole upper body. If you want to emphasize the chest and back separately, you can exercise weight-bearing push-ups and pull-ups respectively.

Bend over dumbbells and bend and stretch with one arm

Target site: upper arm back.

Bend over, put your left hand on the stool surface (or the edge of a hard bed), kneel on the stool surface with your left knee, support your body with your right leg slightly bent, hold a dumbbell in your right hand, stick your upper arm to your sides, and naturally droop your forearm. Keep the upper arm still, slowly straighten the elbow joint, and make the dumbbell rise to the back of the body. Then slowly restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

Why practice?

Even if your thighs are thick because you play football, you still can't change your arms as thin as hemp stalks. If you want to change, you must exercise. This action is an isolated training action, which can strengthen the triceps brachii at the back of the upper arm, make your arm stronger and more powerful, and shoot higher and farther when you are still. When you exercise, the wrist angle is different, and the focus of the exercise is also different. Generally, the palm can be inward. The parallel bars arm flexion and extension can also effectively exercise the triceps brachii. If you adjust the angle properly so that the upper body is perpendicular to the ground, you can even focus on exercise.

One-arm flexion and extension behind dumbbell neck

Target site: upper arm back.

You can sit standing. Step on the ground with your legs apart, keep your trunk straight, hold the dumbbell in your right hand and lift it straight up, higher than your head, with your palms forward. Keep your upper arm still, keep your palm forward, slowly lower the dumbbell to the back of your head, and then straighten your elbow to restore the dumbbell to its original position. Repeat the specified number of times and do it on the other side.

Why practice?

This is also the action of exercising triceps brachii. The difference is that neck flexion and extension can focus on training the long head of triceps brachii and help to develop triceps brachii in an all-round way. At the same time, because the bending and stretching of the bending arm is easy to borrow, the technical requirements for the action are relatively high, so it should be arranged in front; The flexion and extension of the back arm of the neck can be completed with greater weight and hands, which can increase muscle mass more effectively.

Dumbbell alternating bending

Target site: the front of the upper arm

You can sit standing with your legs apart; Keep your torso straight; Hang a dumbbell on each side of your body with your palms forward. Keep the upper arm still, bend the left elbow joint, lift the dumbbell to shoulder height, and rotate the palm outward at the same time to contract the biceps brachii peak. Then slowly return to the original position. Bend your right arm while lowering your left arm and do the same bending action.

Why practice?

If someone asks you to show your muscles, nine times out of ten you will raise your arms and bend your elbows to show your biceps. What better way to show a man's strength than the towering biceps brachii? In addition to this classic training action, there are dumbbell bends, dumbbell rotary arm bends, dumbbell hammer bends, dumbbell support bends and so on. You might as well try it separately.

Dumbbell support bending

Target muscle: biceps brachii.

Sitting posture, legs apart, feet on the ground to support; Hold the dumbbell in your right hand, support the right upper arm with the inside of your right thigh, put your left hand on your left knee, and lean forward slightly. Bend your right elbow, lift the dumbbell, contract at the summit, and then slowly return to the initial position. Repeat the specified number of times and do it on the other side.

Why practice?

Just like triceps exercise, this is the second action of biceps, because it is so convenient and effective to exercise your arm with dumbbells, which will make your arm more congested. Believe me, in a few months, your T-shirt sleeves will be full.

Sit dumbbell wrist flexion and extension

Target site: inside of forearm

Sitting posture, legs supported on the ground; Hold the dumbbell in your right hand, put your forearm on your right leg, hang your wrist and put your palm up. Try to bend your wrist to lift the dumbbell, then stretch your wrist to let the dumbbell fall, paying attention to the forearm always sticking to your thigh. Repeat the specified number of times and do it on the other side.

Why practice?

You must have seen "arm wrestling", which is a strength competition between men. The forearm flexor, which is responsible for bending the wrist, plays an important role in it, so you can exercise it by bending and stretching your wrist. In order to avoid the imbalance of opposing muscle strength, it is recommended to practice wrist flexion and extension (that is, hold the dumbbell with your palm down and stretch your wrist backwards as far as possible).

Dumbbell squat

Target position: thigh

Standing posture, feet apart and hip width; Chest out and abdomen in, look forward, and hang a dumbbell on each side of your body with palms facing each other. Bend your hips and knees and squat until your thighs are parallel to the ground and stay for a few seconds. Then return to the original position. When squatting, pay attention to the hips sitting back, keep the lower back straight, and the lowest point of the knee joint does not exceed the toes.

Why practice?

Never make the mistake that your upper body is trained like an orangutan, but supported on two thin "bamboo poles". You must develop your muscles in an all-round way, not only for aesthetic needs, but also because thighs are the foundation of your body. You need stronger thighs. Among all the related training movements, the most classic is barbell squat, and many world-class athletes can easily squat 500 kg barbell. Here, using dumbbells instead of barbells can get a good exercise effect. If the dumbbell is heavy enough, your trapezius muscle will also be exercised next to it. In addition, you can try to squat, with a relatively light weight, fully exercise the muscles of thighs and waist, abdomen and buttocks.

Dumbbell one-legged heel lift

Target position: lower leg

Choose a step, step on the edge of the step with the palm of your left foot, suspend or lightly place your right foot at the knee socket of your left leg, hang the dumbbell on the side with your left hand, and hold the support with your right hand. Stand on tiptoe to make the calf muscles in the peak contraction state, stay for a few seconds, and then slowly let the heel droop as much as possible to stretch the calf muscles. Repeat the specified number of times and do it on the other side.

Why practice?

Stronger calves can make you start faster, jump higher and win more applause in ball games. You can also try "cross-foot riding": stand on the edge of the steps with your feet, lean forward, let your classmates ride on your back to increase the load, and then start practicing. Sprint running in various sports activities can also exercise calf muscles well.

Dumbbell training program for boys' dormitory

Number of action teams

Shoulder push 2 yuan 15, 8

Rowing standing 2 15, 8

Supine bend arm pull-ups 215,8

Flexion and extension of bending arm 215,8

Flexion and extension of cervical posterior arm 215,8

Alternate bending 215,8

Bracing bending 215,8

Wrist bending 2 yuan 20, 15

Squat 215,8

Heel lift 2 20, 15

Sit-ups 20, 20

note:

It is recommended to buy adjustable dumbbells with large weight, or buy 2~3 pairs of dumbbells with different weights;

For each training action, we should choose the appropriate weight, that is, we should strive to reach the specified weight, not too light or too heavy;

Train three times a week and complete the above-mentioned prescribed actions each time;

The two groups rest for 30~60 seconds between each training action;

Abdominal muscles should be taken seriously as core muscles, so freehand sit-ups should be added to the plan.