First of all, there should be a pair of dumbbells with adjustable weight. Different weights aim at different actions. The number of each group is 8 to 12, which is most suitable for beginners to practice muscles. So the number of each group is 8 to 12. After this number, adjust the weight to exhaustion. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
Warm up for 10 minutes before doing the following exercises, and then you can run.
The Quaker's name for Sunday
Chest: dumbbell bench press 4 groups
Dumbbell flying bird 4 zu
4 groups of push-ups (20 to 30)
Biceps biceps brachii: 6 groups of dumbbells bent with one arm.
Wanju 6 zu
abdominal muscle
the next day
Legs: Squat 6 groups.
Jianbuqu 4 zu
Heel lift 6 groups
Triceps brachii: 4 groups of dumbbell flexion and extension.
Narrow distance push-ups 4 groups
Dumbbell neck and back arm flexion and extension 4 groups
abdominal muscle
the third day
Back: 4 groups of wide and narrow pull-ups (try to do more than 10).
Dumbbell rowing 4 zu
Shoulder: 4 groups are recommended.
Qianpingju 4 zu
Side lift 4 group
abdominal muscle
Rest on the fourth day
Practice abdominal muscles after other actions.
Abdominal muscles: 4 groups at each end.
Supine leg lifting group 4
Abdominal roll 4 group
Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.
Is to practice the cycle of three days off.
Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can use protein powder (suitable for obesity) or muscle powder (suitable for thinness).
Question 2: How to practice forearm muscles If there are no dumbbells, you can wet a big towel or bath towel first, and then unscrew the towel with both hands. This action can best exercise the forearm. Thank you!
Question 3: How to exercise forearm muscles? The simple method of training forearm muscles is relatively simple, but boring. The key is to persist.
The action points are:
1. Put your arms flat on the square stool with your wrists exposed. Take a dumbbell with the right weight and hold it tightly. The upper arm and forearm are roughly 90 degrees. Relax the upper arm muscles and focus on the forearm and wrist;
2. The wrist sinks slowly, so that the forearm muscles near the square stool contract and the muscles facing one side stretch as far as possible;
3. Slowly lift your wrist, so that the arm muscles facing you slowly contract, and the muscles close to the stool stretch to the limit;
4. Repeat this cycle once, and do 10- 15 times continuously as a group. If it is less than 10 times, the weight is too large; if it is more than 15 times, the weight is too small.
5. After a group of hands are trained, there is no need to pause. If you need a rest, the rest time between groups should not exceed 1 minute, remember;
6. Do five groups of hands continuously, then rest for 2-3 minutes, increase the weight by 20-30%, and then do three groups, 3-5 times in each group.
7. After the training, continue other actions.
8. Start training for 6 days a week, and train 4-5 times a week after one month. With the increase of weight, the number of training sessions per week gradually decreases. Finally, take a day off for training, mainly for muscles.
9. Pay attention to rest and nutrition.
Question 4: How to train the muscles of the arm/forearm quickly? The training method is 1. Do push-ups with fist support. 2. Remove one end of the dumbbell, then hold one end with your hand, try to put the dumbbell flat and train your wrist strength! If you are weak, I suggest you start from the basics, slow down first, lay a good foundation (starting from running, sit-ups and push-ups), and then start doing particularly heavy exercise, otherwise you will be easily injured. There are two kinds of muscles, one is the big muscle in Europe and America, and the other is the thin muscle in Bruce Lee. The first training method is heavy weight and fast speed, and the second is medium weight and long time. But each kind of muscle will grow, but the second kind of muscle will be less (strength comes from muscle, you can't have strength without practicing muscle)
1. As mentioned above, just use your 15KG dumbbell and do 50- 100 every day.
2. Hands are shoulder width apart, fingers are forward, and the body is straight. When doing this, keep your body up and down (don't tilt your hips there, just move your upper body). The elbow joint is close to your body, almost touching the ground is the standard.
3. Make 100- 150 pieces every day and divide them into several groups.
Note: if you are afraid of suffering, you will halve it, and the effect will not be obvious. You should practice various postures, because you exercise different muscle groups.
Practice when you are tired. When your body recovers, continue to practice. Practice if you have nothing to do. It is estimated that once every two days, the body can't stand it. Don't overwork, otherwise all the work will be wasted. Pay attention to the preparation activities. Make your own plan according to your own situation.
Push-ups are not only about practicing your arms, but also based on your own weight. You are too light to practice.
Also, strength is not proportional to arm thickness.
Diet is very important. Eat meat and eggs, vegetables and fruits every day. Nutrition should keep up with 1. Straighten your arm.
2. Keep your arms straight at your sides and lift them forward (the muscles of these two arms can be more beautiful when combined, and you won't lose the flexibility of your arms because you practice alone).
3. Hold the dumbbell with both hands and lay it flat for about 10 second.
4. (The difficulty is coming) Sit on the shadowless stool and lift the dumbbell forward with one hand.
5. (Props are needed) Sleep on the board, lift double dumbbells in parallel, and hold for 10 second, so that the human body is cross-shaped.
Invent oneself
It is best to exercise when the idle hand touches the "mouse muscle" of the trained hand, which is helpful for the adjustment of strength.
When training, practice in front of the mirror. Seeing generate's muscles helps to improve self-confidence and adjust actions. This is a chart that you can see more clearly.
Question 5: How to practice forearm muscles to lift dumbbells is the most effective? You can also take a drink bottle and fill it with sand, and keep your arms bent and straight repeatedly.
Question 6: How can we develop chest muscles and arm muscles faster? Hello, my friend! Let me give you an answer: the general exercise method is the combination of aerobic exercise and anaerobic exercise, and the combination of unarmed exercise and equipment exercise. In the exercise, according to different parts of the body and organ system, carry out various methods and times of exercise. This is a whole-body exercise process, not just to exercise a certain muscle, or several muscles. Exercises for various parts of the body mainly exercise the big muscles of the back, chest, abdomen, legs, hands and other parts ~
To start fitness, you need to warm up fully first. First do low-intensity aerobic exercise, jogging, cycling, etc. About 20 minutes. Through aerobic exercise, your body will gradually get better, your body temperature will rise slowly, your heart rate will increase, and your breathing will become faster at a constant speed. Blood circulation is also faster, so that oxygen and nutrients will be transported to the heart and muscles to prepare for your exercise. Then, it is necessary to fully exercise the joint ligaments of all parts of the body and stretch the muscles of the limbs and back.
Then you can do anaerobic exercise.
Because strength training is intensive, consumes a lot of energy, and bears a heavy burden on nerves, we must pay special attention to recovery after training. Generally speaking, after bodybuilding training, under the condition of adequate nutrition and good rest, the body needs to recover to 90% 18 hours, and it takes 72 hours to fully recover. If you do the second training without fully recovering your muscles, the effect will definitely be bad. If this continues, it will also cause muscle stiffness and fatigue, which will greatly reduce the training effect. Generally speaking, practice 1-2 hours three or four times a week, and then pay attention to proper nutrition ~
The following are exercises for each part for your reference. I don't know if you have dumbbells at home, but it would be more convenient if you did:
(Again: For beginners, pay attention to the following points:
1。 Progressive overload rule: The basis of enhancing any health quality is to make your muscles undertake heavier tasks than before, and let them bear more and more loads. Specifically, it is to gradually increase the weight and density, but it must be gradual.
2。 Multi-group practice rule: every movement needs multi-group training, so that every muscle group can be thoroughly exercised. Generally 3-4 groups, each group is 8- 12.
3。 The law of chaos and unpredictability: that is, the law of changing motion In order to avoid muscle adaptability, muscles are often given new * * *.
4。 Rule of isolated exercise: For the muscle parts to be developed, bear the load alone as much as possible, and concentrate the muscles without the help of other parts.
5。 Priority training rule: for the weakest or key parts of the body, arrange them at the front of the training class to ensure the training amount with sufficient energy and physical strength. )
Monday: chest, waist and abdomen muscle exercise
Chest exercises:
* * Push-ups. 15-20 (times) x 3-4 group, which is the basic training method.
Push-ups are very effective for developed pectoralis major muscles and also have a certain effect on developed triceps brachii. Feet can be close together or shoulder-width apart. Exhale when the body descends, and inhale when supporting. During the whole exercise, the body should always keep a straight posture. You can also try different actions: relax the distance between your hands and practice the outside of pectoralis major; Raise your feet, keep your head low and your feet high (the angle should not exceed 10 degrees, otherwise your shoulders are not your chest), and you can practice the upper part of pectoralis major; Keep your hands as close as possible, and even do push-ups with your hands folded. You can focus on the triceps brachii and pectoralis major.
* * Bench-push bar dumbbell exercise, the most important chest exercise method, is mainly influenced by factors such as bell weight, bar grip mode, grip distance, lifting angle, lifting speed, group times, etc. The muscles to be practiced are mainly pectoralis major, and others include arm muscles and shoulder and back muscles. In the grip distance (the same distance as push-ups), it should be clear that:
1. Flat grip: indicates that the grip distance is the same as the shoulder width. It is the largest in front of the pectoral muscle.
2. Wide grip: the grip distance is obviously wider than the shoulder, and it is the largest on the outside of the pectoral muscle, which makes the pectoral muscle wider.
3. Narrow grip: the grip distance is narrower than the shoulder, and it is the largest inside the pectoral muscle. The difference in grip distance above is different for the pectoral muscles. Similarly, different grip distances will also affect the auxiliary muscle: triceps brachii, which depends on the angle of elbow and shoulder during exercise. During exercise, the greater the change of elbow angle (the angle between upper arm and forearm), the greater the influence on triceps brachii. During exercise, the greater the change of the shoulder angle (the angle between the upper arm and the body), the greater the * * * on the chest muscles. Because many times when everyone is doing the same action, they find that the effect is different, but they can't find the reason. Or you miss your chest muscles, but you go ... >>
Question 7: How to practice the muscles on the arm? Arm muscles are divided into upper arm muscles and forearm muscles. The upper arm muscles are wrapped around the humerus to form two groups. The front group consists of biceps brachii, coracoid brachialis and brachialis. It is a flexor group, and its function is to make the upper arm bend, the forearm bend and rotate outward, and move closer to the upper arm. The back group has triceps brachii and elbow muscles, which are extensors and are used to straighten elbow joints and forearms.
The forearm muscles were also divided into two groups. The anterior group is located on the palm and medial side of the forearm, including elbow flexion, wrist flexion, finger flexion and muscles that make the forearm pronate. The posterior group is located on the back and side of the forearm, including the extension of fingers, wrists and muscles that make the forearm supinate. Forearm muscles are mostly named after their position and function.
The barbell bends the feet shoulder width, and the arms naturally droop. Generally, the middle grip is shoulder width, and the palm faces forward. Using the contraction force of biceps brachii, bend your arm and lift the barbell to your chest. The biceps brachii is extremely tight and temporarily stopped. Then control the barbell with the strength of biceps brachii and slowly lower it along the original route. Inhale when bending over and exhale when putting down. When exercising, your mind should focus on the biceps brachii. Don't shake your body back and forth when you do the action. In the process of arm flexion, the upper arm should be close to the side; When lowering, the arm must be completely extended and relaxed, and the biceps brachii should be fully extended before making the next move. If you bend your arm before it is completely straight, after a long time, your tendons will shorten, your muscles will become stiff, and your arm may never be straight.
Dumbbells bend, feet are shoulder-width apart, and arms droop naturally. Hold the dumbbell forward with the palms of both hands, and bend the dumbbell to the chest alternately or simultaneously. The biceps brachii is extremely tight and the wrist is twisted in the direction of the thumb. Stop, control the dumbbell with the strength of biceps brachii, and slowly put it down along the original route. Inhale when bending over, exhale when lowering, and concentrate on biceps brachii. When doing an action, you must not shake your body back and forth. In the process of arm flexion, the upper arm should be close to the side; When falling, the arm must be completely straight, and the biceps brachii should be fully extended before the next movement. When the dumbbell is bent to the chest, the wrist is twisted in the direction of the thumb, which can make the biceps brachii tighter.
The sitting posture is bent, the upper body leans forward slightly, one hand holds the dumbbell in the palm upward, naturally hanging between the legs, holding the bell arm against the same thigh and pressing the other hand on the other thigh. Bend your arm and lift the dumbbell to your shoulder. The biceps brachii is extremely tight, twist your wrist in the direction of your thumb, stop for a while, then control the dumbbell with your biceps brachii and slowly fall between your legs. When the dumbbell is bent and put down, the bell-holding arm always clings to the ipsilateral thigh, inhaling when bent and exhaling when put down. When exercising, your mind should focus on the biceps brachii. When the bell-hugging arm falls, the arm must be completely straight, and the biceps brachii should be fully extended before making the next move.
The reverse grip pull-ups hold the horizontal bar upward, with the back of the hand facing forward, with the grip distance as wide as or slightly narrower than the shoulder, with the arms completely straight and the body suspended. Use the contraction force of biceps brachii to bend the arm and pull the body upward, so that the chin exceeds the bar. The biceps brachii is extremely tight. Stop. Use biceps brachii to control the body to slowly descend to the starting position. Inhale when pulling up and exhale when falling down. When doing the action, be sure to wait for the arm to be completely straight, and then pull the body up.
The back arm of the barbell neck flexes and stretches, and the feet are shoulder-width apart. Lift the barbell to the top of your head with both hands, with both arms straight and the back of your hand forward. Then bend your elbow, control the barbell with the strength of biceps brachii, and slowly fall behind your neck. Then, with the help of the contraction force of the triceps brachii, lift the barbell forward and upward until the arms are completely straight, the wrist is everted, the triceps brachii is extremely tight, pause, and then bend the elbow again. Inhale when lifting, and exhale when falling. When exercising, you should focus on the triceps brachii. When doing movements, the upper arm should be close to the ear. If the upper arm moves forward or separates to both sides, the exercise effect will be poor. You should stand up straight, hold your chest out, and don't stoop. This action can also be done by holding the bar back with the back of your hand.
Question 8: How to practice forearm muscles Hello, my friend, I am a fitness instructor, and I am glad to answer your question.
Dumbbell bench press
A. Key exercise parts: pectoralis major, deltoid and triceps brachii.
B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.
C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it drops to the lowest position, it will do push-ups and exhale when it is pushed up. Then push it to the open position and sit down.
D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.
Dumbbell bird in prone position
A. Key exercise areas: pectoralis major and deltoid.
B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.
C. Action process: Two hand-held dumbbells fall to both sides in parallel, and the elbows are slightly flexed until the muscles on both sides of the chest feel fully stretched and the upper arms fall below the shoulders. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.
D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.
Dumbbell push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles.
B. Starting position: Hold the bells on both sides of the head with both hands.
C. Action process: Push the dumbbell vertically with both hands until the arm is straight. Then slowly lower it to the starting position.
D. training points: dumbbell grip has greater freedom than barbell.
Side lifter
A. Key exercise site: the lateral middle bundle of deltoid muscle.
B. Starting posture: stand naturally, with dumbbells in each hand in front of the anterior pituitary, elbows slightly flexed and eyes forward.
C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to the level of the head. Then, slowly fall back to the original position along the original path and repeat it.
D. training points: in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, at the same time, the wrist is turned up slightly higher than the thumb until it is lifted to the highest position. When the dumbbell falls, the wrist turns back.
Use dumbbells or barbells to lift horizontally before.
A. Key exercise areas: upper chest and deltoid toes.
B. Starting posture, standing naturally, holding a bell in each hand or lifting a barbell in front of your legs.
C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat it.
D. training points: if you use dumbbells, put your fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.
I wish you a happy fitness and early success. If you have any fitness questions, you can ask them or ask our coach to answer them.
Question 9: How to practice the muscle behind the arm is called triceps brachii. You can't always practice with dumbbells, but only deltoid and serratus anterior. The exercise method is as follows: bend over 90 degrees, hold the dumbbell, the big arm is close to the body, and the small arm naturally droops. Slowly straighten your arm and then slowly lower it, so that you can practice your big arm. 10 to 12 are a group.