Boys in the fitness (modeling type) when how to exercise will shape the body more perfect effect

To be effective and fast, it is best to go to the gym, with professional equipment and coaching. Want to fast and effective, that must go to the gym to practice. 1, barbell supine push-up focus on exercise parts: pectoralis major, deltoid and triceps. The vast majority of champion bodybuilders use the supine grip push-up as the best exercise for the upper body. B. Starting Position: Lie on a flat bench with your feet flat on the floor. Hold the bar with your palms up, slightly wider than shoulder width apart, and support the barbell with your arms straight at the top of your chest. C. Procedure: Open both straight arms to the sides, bend both arms slowly, and drop the barbell vertically until the bar touches the chest (close to the top of the nipple line). Then push up to the opening position and repeat. D. Training points: Do not arch your back and hips or hold your breath, this will make the muscles out of control, is dangerous. 2. Dumbbell Bench Press Key exercise areas: pectoralis major, deltoids and triceps. b. Starting position: Lie on your back on a flat bench with your feet flat on the floor. Hold dumbbells with palms straight up. C. Course of action: Open both arms to the sides, bend both arms slowly, drop the dumbbells vertically, drop to the lowest place, that is, do the upward push action, exhale when you push up. Exhale as you push up. Then push up to the opening position and repeat. D. Training points: do not arch your back and hips or hold your breath, this will make the muscles out of control, is dangerous. 3, lying dumbbell bird Focus on exercise parts: pectoralis major and deltoid. B. Start position: lie on your back on a flat bench press bench, hold dumbbells in each hand, palms opposite each other, push up to both arms straight, support above the chest. C. Course of action: Dumbbells in both hands fall parallel to the sides, elbows slightly bent, dumbbells fall to feel the muscles on both sides of the chest have a full stretch, and make the upper arm fall to below the shoulder level. Inhale y as the dumbbells come down. Exhale as you lift the dumbbell back to its original position. D. Training points: If the dumbbells to the sides of the fall, two arms such as straight state, the chest muscles will be very difficult to get the feeling of stretching and muscle contraction 4, upward inclined barbell bench press focus on exercise parts: the upper pectoralis major muscle, followed by the anterior deltoid muscle and triceps brachii. B. Starting position: Lie on your back on a bench with an incline angle of 35-45 degrees. C. Procedure: Hands slightly wider than shoulder width apart, arms straight and supporting the barbell at the top of the shoulders. Inhale as you lower the bar to the top of the chest (near the collarbone). As soon as the bar touches the chest, do an upward push, and exhale as you push up. D. Training Points: Generally use a wider grip, the bar is lowered at the collarbone, this method makes the chest muscles use more force. 5, upward inclined dumbbell bench press Key exercise area: upper pectoralis major muscle, followed by the anterior deltoid and triceps. B. Starting position: Lie on your back on a bench with a 35-45 degree incline. C. Course of action: Hold dumbbells with arms straight at the top of the shoulders. Inhale as you lower the dumbbells to the top of the chest (near the collarbone). Lower to the lowest place, that is to do the upward push action, upward push when the exhalation. D. Training points: The exercise process will focus on the main force on the pectoralis major muscle, so that the pectoral muscles are always in a state of tension. Triceps brachii as a secondary supplementary power. 6. Upper Incline Dumbbell Flying Bird Key exercise area: upper chest and deltoid. B. Start position: lie on your back on an inclined bench press, hold dumbbells in each hand, palms facing each other, and push up until both arms are straight. C. Course of action: Dumbbells are dropped parallel to the sides, elbows slightly bent, and the dumbbells are dropped until the muscles on both sides of the chest are fully stretched. When the dumbbells fall, inhale y. Exhale as you lift the dumbbells back to their original position. D. Training point: If the dumbbells to both sides of the fall, two arms such as straight state, chest muscles will be very difficult to get the feeling of stretching and muscle contraction. 7, double bar double arm flexion key exercise parts: mainly lower pectoralis major muscle, followed by triceps and deltoid muscle. B. Starting position: the best distance between the two bars is wider than the shoulder, hold the bar with both hands into a straight arm support, chest, stomach, legs straight and relaxed together as a pendulous. C. Course of action: Exhale, bend the elbows and arms, and lower the body until the arms are bent to the lowest position, the head should be drawn forward and the elbows should be spread out, so that the pectoralis major muscle is fully elongated and stretched. Inhale immediately, and use the pectoralis major muscle to suddenly contract to support the two arms, so that the body rises until the two arms are completely straight; when the upper arm exceeds the horizontal position of the pole, the hips are slightly retracted, and the torso is in the posture of "bowing the head and containing the chest". When the arms are straight, the pectoralis major muscle is in a state of complete tightening. Repeat the exercise. D, training points: the action should be carried out slowly, do not borrow the body of the vibration of the pendulum to help complete the action; support the speed of fast, chest, head up, stomach, not shrugged shoulders; in order to increase the intensity of training can be in the waist of weight bearing exercises. 8, diet should focus on strengthening high protein and high fat. After each exercise half an hour to an hour or so is the peak of protein intake. Pay attention to eat some high protein food. Do the above points, and perseverance, persistence, I believe you will achieve their own goals. Work hard, my friend. If you are practicing at home, there are ways to do it: 1: Abs: I personally feel that my own abs are better. But you have to stick to it. Do 3-4 times a week, but the abs and other muscles are different, you have to constantly stimulate it, so you have to do every time to exhaustion, in order to achieve the effect, the best interval in the middle of a minute or so. Do about 6 sets. The best way to practice abdominal muscles or sit-ups, each time to do 100-200, 20-30 for a group, at least to do 5 groups, the specific depends on the individual situation. You can increase the weight appropriately, hand holding a dumbbell or discus or something, put behind the head, the effect is better. Push-ups can also exercise the abdominal muscles. Remember to fitness must not be a one-time to do tired, to do in groups, to have the effect, generally also each time to do about 100, at least divided into 5 groups, depending on their own situation. Hands grasping in a high place, so that the body is suspended vertically, waist and abdomen force upward, so that the legs and upper body is 90 degrees, pay attention to the body do not shake, other places do not force, but also grouped to do. 2: pectoral muscles: lie flat, lift the barbell, the weight to their own situation. 10 per group, 3-5 groups each time. Push-ups, 30 per set, do 3-5 sets. 3: Dumbbells, arm weights, pullers, also to do in groups, according to their own situation, 3-5 groups, dumbbells each group of 50, arm weights, pullers each group of 15. 4: If more fat, to adhere to aerobic exercise, running is very effective, can lose excess fat, so that the muscles better show. 5: Diet has to focus on strengthening high protein and high fat. After each exercise half an hour to 1 hour or so is the peak of protein intake. Pay attention to eat some high protein food. Do the above points, and perseverance, perseverance, I believe you will achieve their own purposes.