One stroke and one style, practicing bodybuilding at home
When it comes to bodybuilding, someone will immediately think of the gym, think of professional treadmills, professional combination equipment, professional personal trainers and nutritionists, etc., and immediately think that this is a very distant thing.
But if you don’t want to be a professional athlete and don’t want to be a bodybuilding champion, what you want is nothing more healthy. You can easily put it on the fifth floor when you buy rice next time. At the wedding, you can successfully pick up.Your bride, without having to control her weight, if you want to achieve this effect you should strengthen your own arm exercises.
銆€銆€Absolute men and women, we can divide the body’s torso into two parts.
In the upper body, you can divide the shoulder muscles, arm muscles, back muscles, chest muscles, and abdominal muscles.
In the lower body, we can divide the muscles of the buttocks, thighs, calves, etc. Before we talk about the specific movements, there are several concepts that must be clarified: the principle of muscle growth: the muscles are only the largest in the shortest time.If you are excited, you will get the best growth.
Those who spend very easily on exercise, if not the level of the world champion, are to exercise as labor, which is no different from mining coal in the mountains. It is not bad to reduce muscles.
Of course, muscle growth also matches the balance of the nutrients you implant.
銆€銆€When a woman exercises, she is muscular and scary: when it comes to bodybuilding, many women will dismissively say, “I don’t want so much muscle!”
“It seems a bit irresponsible to say this. If it is so simple, it will grow muscles. I don’t think it is difficult to be a champion. What is the use of professional coaches?”
In fact, the training of strength will not make the girl’s muscles fly at all, and will regulate your body shape very well, so that your gait seems to change speed, dress clothes, and can bring other organs.Health, adjust your endocrine, so that you have less stomach pain, stomach pain and other problems on weekdays.
銆€銆€Weight balance: This is a complex system. Simply put, your weight is controlled by several aspects. It is not easy to simply change your weight through muscle and strength training.
銆€銆€The reason for these concepts is that you need to repeat less, because your hard work for a week may be lost because of your overnight mahjong. Your day’s emperor’s diet may also be completely ruined by a pack of cigarettes.you have to understand that the development of race is driven by many aspects of cooperation.
Let me introduce some specific actions to help you achieve your ideal body.
銆€銆€Top: This is a place that is of great concern to both men and women.
It is mainly composed of the pectoralis major muscles, which are divided into upper, middle and lower bundles. The role is to make the arm move forward and downward.
The muscle line of this part will directly affect the strength and image of a person as a whole.
銆€銆€One of the actions: push-ups – this may be too classic, and there are not many people who can really do this.
In fact, by changing the position of the hand, this action can torture the pectoralis major to the limit, and at the same time have a good exercise on the shoulder and arm.
銆€銆€Equipment: bed, chair, small stool action essentials: the toes touch the ground, the palms support the ground, the body is kept straight, the elbows are bent to the body to open, the body is evenly lowered to the tip of the nose to touch the ground, hold for a second, and then prop up again,It will fall again before it is completely straightened to some extent, 8 to 12 times for a group (depending on individual circumstances can be increased or decreased), and more than three groups are training once a week.
The position of the two-handed line relative to the pectoralis major muscle directly determines the focus of the training on the part of the pectoralis major muscle. It is recommended that at the beginning, the middle beam is dominant, and the hand position is changed later.
At the same time, in order to deepen the action of the pectoralis major, you can also support the hands on the bench. The toes can be placed on the edge of the bed or on the corresponding height. This is very easy to find at home.
When doing the movement, because there is no ground restriction, the body may be over the horizontal plane of the hands, so that the pectoralis major muscles are fully decomposed.
Pay attention to exhale during the decline process.
Tip: Don’t underestimate this movement. With proper hand position adjustment, it can train almost three muscles including the chest muscles, the deltoid muscles (the main muscles of the shoulders) (the main muscles of the arms).
When women do this, they can make a certain angle between the body and the ground. For example, they can stay on the edge of the bed, so that the weight required for support can be reduced, and the body below the arm and the arm can be more than 90 degrees.This is equivalent to an upswing, which is especially beneficial for women to enhance darkness.
銆€銆€Classic level: 鈽?鈽?鈽?鈽?鈽?complete the shortcomings: 鈽?鈽?action two: supine birds – dancing like a bird instead of just lying flat on the stool.
How it works, look at the pectoral muscle that covers almost all the area in front of the torso, and you will understand.
銆€銆€Equipment: a pair of dumbbells, a large mineral water bottle action essentials: For men, a certain pair of dumbbells should not be extravagant, lying on a long strip chair (if you feel uncomfortable, you can put a large bath towel).
Hold the bell in both hands and lift the arm straight. Then, the elbows are slightly bent, and the hands are opened to the side. The strength of the pectoralis major is used to control the drop. When the elbows are down to the body plane, you will feel the strong stretching of the pectoral muscles.One second, then restore, before the body is completely straightened, and then start to descend for the second time. Note that the whole process is performed by the pectoralis major muscles. The position of the two-handed line determines the specific stress point of the pectoral muscle, and the longer change.The actual training position.
The process of decline is slower than the above, each group completed more than 12 times, adhere to at least three groups, and pay attention to exhale during the decline process.
銆€銆€For unarmed women, it is perfectly possible to replace the dumbbells mentioned above with water bottles filled with water. The effect is still good.
銆€銆€Classic level: 鈽?鈽?鈽?鈽?complete difficulty: 鈽?鈽?鈽?shoulder: mainly by the trapezius muscle (part of the neck and shoulders), deltoid muscle (wrapped the muscles of the shoulder a circle).
This part accounts for a large proportion of the upper body’s power distribution. Its practice can change your shoulder shape to a large extent and even widen your shoulders. Just turn on the TV and watch the models on the runway.I know the essence of the shoulder image. It can be said that a piece of clothing is worn on the body. It is mainly determined by this part whether it is good or not. I think most women need to exercise this part.
銆€銆€One of the actions: Horizontal Birds – the main training triangle in the deltoid muscle, the change makes your shoulders look strong, and if it persists, it can increase your shoulder width to the maximum extent.
And a slightly twisted deltoid muscle is a sign of a man, and women can change the degree of “shouldering shoulders” through its training, so that you can show a proud clothes rack.
銆€銆€Equipment: a pair of dumbbells, large mineral water bottle action essentials: upright, feet stand open shoulder width, knees slightly curved, upper body slightly forward, hands horizontally hold dumbbells or water bottles, elbows slightly curved, side flat handsWith the shoulder height, then slightly turned to the steering, shaped like a pour, can make the beam in the deltoid muscle fully stimulated.
Complete 12 times 脳 3 groups or more, the same should be carried out at a constant speed, keep breathing, boys during training, due to weight adhesion, pay attention to hernia when lifting.
銆€銆€Classic level: 鈽?鈽?鈽?鈽?鈽?complete the shortcomings: 鈽?鈽?action three: lean over the bird (shoulder side flat) – make your back shoulder, that is, the back of the deltoid muscle develop, it looks, your shoulder willThicker, women can make you look from the side, no more fat on the back.銆€銆€Equipment: a pair of dumbbells, large mineral water bottle action essentials: upright, feet stand open shoulder width, knees slightly curved, the upper body is tilted close to 90 degrees, hands hold the bell or water bottle horizontally, elbows slightly curved, side flatLift to the same height.
Complete 12 times 脳 3 groups or more, the same should be carried out at a constant speed, keep breathing, male training, due to weight loss, pay attention to hernia when lifting.
銆€銆€Classic level: 鈽?鈽?鈽?鈽?鈽?complete the shortcomings: 鈽?鈽?action two: straight arm front flat – the main training deltoid toe, make your shoulders full again.
銆€銆€Equipment: a pair of dumbbells, large mineral water bottle action essentials: upright, feet stand open shoulder width, hands raised from the front side to the horizontal state.
Complete 12 times 脳 3 groups or more, the same should be carried out at a constant speed, keep breathing, males during training, due to weight extension, pay attention to hernia when lifting.
銆€銆€Classic level: 鈽?鈽?鈽?鈽?complete difficulty: 鈽?鈽?For all the above actions, when the beginners start, it is not advisable to exceed three groups for each action, and then increase the intensity after being skilled.
That is, you can increase the number of groups or increase the weight.
銆€銆€This issue introduces how to increase the strength of the muscles, how to achieve the best state of the body, and also introduces the specific actions of the chest and shoulder.