Brother crow's muscles are mainly embodied in chest muscles and abdominal muscles, which are mainly embodied in training. The best way to train is the gym. Many big stars often go there, and there are special personal trainers to help them make training plans. In fact, we can also train our muscles through gym training methods. So what training moves can train the muscles like Brother Crow? Here are some training moves for you.
1. Flat bench press as a training action to exercise chest muscles, first lie flat on the barbell bench, with your feet on the ground and your hands firmly grasping the barbell. The grip is wider than the shoulder. When lowering, the forearm should be perpendicular to the grip distance of the arm. Lift the barbell and lower it at a slow and controlled speed. At this time, the forearm is vertical to the ground, so that gravity will directly act on the forearm. After the barbell touches the chest, push it up until the arm is straight. In this process, hold your chest out and don't shake your shoulder blades when pushing up. Feel your shoulder blades against the mat. Do 8- 15 times and do 3-5 groups.
2. As a kind of self-weight training, leg hanging is actually very difficult to train, because not only the abdomen needs strength, but also the core needs to keep the body balanced without shaking. Beginners are advised not to start with this action, but to start with belly rolling. First, they need a horizontal bar. They hold the horizontal bar with both hands shoulder-width. Their arms and legs are straight, then their legs are bent upwards, and finally they are bent at 90 degrees in the process of lifting upwards. Imagine your ass pointing forward and then returning to the original position. If you want to increase the difficulty, you should try to keep your legs straight. This action also requires some strength in your hand. If you don't have arm strength for such a long time, you can use protective gear to reduce the strength of your forearm. Do 10- 15 times, and do 3-5 groups. You can use your feet to clamp heavy objects, such as dumbbells, to improve your strength.
3. Barbell bending, this action is a training action that mainly exercises the arm. Through the flexion and extension of humerus, the function of biceps brachii can be exerted, so as to exercise biceps brachii. Stand with your feet shoulder width apart, lean forward slightly, put your center of gravity on the palm of your front foot, and hold the barbell with both hands. It is recommended to use a straight pole with a moderate grip distance to keep the arm drooping naturally. At the same time, the position of your scapula needs to be fixed to keep your arm from shaking. Then bend your arm and hold the barbell on your chest until the biceps brachii is completely contracted, pause for a moment and slowly put it down.
These are some recommended training moves. Through the training of chest, abdomen and arms, you can train Brother Crow's figure. Of course, it is also necessary to combine regular diet and training habits, which cannot be achieved overnight, so what is needed in the end is persistence, and persistence is victory.
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I am very happy to explain to you the training methods of chest muscles and abdominal muscles!
Chest muscle training methods: the first, kneeling push-ups. This can be called a warm-up action. Put your hands on the ground first, then put your knees on the ground, so that your feet naturally cross, and the distance between your hands must be greater than the shoulder distance. Second, formal action. When you are ready, you can naturally start the formal exercise. Try to press your body down, and it is best for your chest to touch the ground, so that when your body reaches the lowest point, you can slowly support it for about two to three seconds to complete a round trip. Third, take twenty actions as a group, take the number of the above actions, rest for 30 seconds after finishing, and continue to repeat. After finishing the two groups, you can get up and stand for a while, no more than 30 seconds, and then continue to prepare for the next exercise. Fourth, push-ups. The preparation for this action is to put all your legs high, about 30 to 50 cm. In other words, land on your knees and support your body with your hands. Fifth, next, similar to the second action, press down as much as possible, then reach the lowest point, and then lift it up. Twenty are a group, rest for 30 seconds after finishing, and then continue to the second group. Six, after completing the two groups of actions, stand up, wait for 30 seconds, and then start the third action. Seventh, shoulder width push-ups. This action is actually the same as the first action. The only difference is that the distance between hands should be the same as shoulder width. At the same time, after exercising for 20 times, rest for 30 seconds before moving on to the next group. In fact, at the beginning of our movement, it is basically impossible to insist on doing a complete set of six movements. So, you only need to do the first and second movements. However, it should be noted that you must stick to it, rather than from less to more, and strive to achieve standard movements. Only in this way can you achieve your expected goal.
Abdominal muscles are easier to exercise than chest muscles, because they can do it at home without the help of instruments. At present, there are many ways to exercise abdominal muscles. Everyone should find a suitable exercise method according to their physical condition and hardware facilities at hand. There is no best, only the most suitable. The method is as follows:
1. Touch your ankle, lie on the floor or mat, then lift your legs, bend slightly, lift your upper body so that your fingertips can touch your ankle, quickly put down your body, get up and touch your ankle again, and repeat the above actions. 2. Pay attention to keep your arms straight and your fingertips can reach your ankles. This action should have a certain speed. Generally, it takes 1 second to complete an action in your mind. Fingertips to ankles are then reduced to one action, done for 20 seconds, and then still 10 seconds. 3. Lift your legs and lie on the floor or mat. Raise your legs slightly and bend your arms to the ground. Then stretch your legs upward, drive your body upward, and make your hips leave the ground at an angle of about 30 degrees. Put it down. Repeat. 4. Use the strength of legs to drive the body upward, and at the same time, the abdomen is pulled and pressed, which is very helpful for abdominal muscle exercise. 5. Pull left and right. Lie on the floor or mat with your legs bent, so that your feet are as close to the ground as possible. Lift your neck and head slightly, and your eyes can see your thighs. Put your arms straight at your sides, then pull one hand to the side, recover and change to the other direction. This action is a great test for abdominal muscles. Abdominal muscles hurt when you don't adapt at first. According to the situation, you can do two groups less at first. 6. Twist the arm together with the upper body to one side, so that the right hand can touch the right foot, and then return to the other direction. 7. Walking in a prone position, the essentials of action are very simple, with the body lying down and feet walking in the air. 8. Stretch the abdominal muscles, sit on the mat, only the hips support the ground, and the legs and upper body are as close as possible, then quickly separate and then close together. . . . Repeat the above actions. Don't touch the ground with your hands and feet, only use your hips to support the ground, so that the abdominal muscles can be fully stressed and stretched. 9. Many tutorials recommend this action, which has a remarkable effect on abdominal muscles. At the same time, it needs a certain speed, and the test of abdominal muscles is also great. You can adjust the strength at first. 10. Straighten your body with one leg facing the ground, elbows and forearms supporting the ground, one leg supporting the ground, and the other leg straightening about one foot off the ground. 15 seconds. Change your legs and do the above actions.
Of course, according to past experience, as long as you persist, it only takes about a month, and it will produce obvious results!
First of all, you have to buy a thick table and practice lifting in groups a day! One day you will have a perfect body like him …
Muscle is what many people dream of. Many boys are proud of having muscles. Having strong muscles can not only make you more temperament, but also make you more confident in front of girls. As a girl, boys should have enough muscles. If they are too developed, they may look scared. However, as stars, some male stars are keen on fitness, and their muscles also amaze the audience. For example, the famous Jason stans has perfect muscles, and there are many muscular stars in China. But there are so many stars who are over 50, but they are still muscular. Who are they?
Nick Cheung and Andy Lau.
The first thing to say is Nick Cheung, the winner of this film. Nick Cheung made his debut earlier, but only in recent years did he shine and become a powerful actor in everyone's mind! I believe many people have seen The Gambler 1999 starring Andy Lau before. In this film, Nick Cheung plays a young man who is obsessed with worshipping Andy Lau. Although he was a supporting role at that time, his partner with Andy also let everyone know a lot about him. At that time, he looked very immature and had no sense of muscle at all. He can only be regarded as a little fresh meat.
Nick Cheung
And Nick Cheung is not just the kind of effort that people see in their eyes. At that time, when he was still talking with the director about the script of Guild Wars, Nick Cheung secretly developed his muscles. At the time of the upcoming performance, he actually practiced secretly for several months, so the muscles of him and Eddie Peng Yuyan Yuyan are a mystery to everyone. According to his own disclosure, he exercised for 6 or 7 hours every day, and after 9 months of building, he finally developed a proud muscle.
Nick Cheung
As can be seen from the shape in the picture, Nick Cheung is in sharp contrast with the skinny and dangerous "Bone Dragon" before! Nick Cheung, born in 1967, is over 50 years old now, but her abdominal muscles are still particularly obvious! I have to admire his perseverance! If you want to give a name to the big men who are still muscular in the entertainment circle over 50 years old, I think Nick Cheung won the first place. He not only showed everyone his efforts, but also made people realize how an actor was tempered!
Mark Cheng
Speaking of young and dangerous people, we will definitely think of the once-popular Young and Dangerous movies. At that time, Pheasant and Chen Haonan were popular idols, and they naturally attracted much attention as protagonists. But in this movie, besides Chen Haonan, there is another hero, namely Stuart Hero! The one who lost in the battle between Causeway Bay and Chen Haonan. At that time, he also had a classic line: there can only be one Haonan in Causeway Bay, and that is me, Situ Haonan!
Mark Cheng
This Stuart Haonan's real name is Zheng Haonan. In fact, his acting skills are also good, his appearance is also very handsome, and his temperament is also good, but he has been tepid. Moreover, he also likes fitness, because he was born in 1964. He is 53 years old, but he is still a strong muscle! Among the bosses who have played gangs over the age of 50, Zheng Haonan can rank second for the time being!
Raven Roy Cheung
The last one is Roy Cheung, who is the most arrogant crow in Young and Dangerous. At that time, he had the title of "the first male model of East Star", and both his hairstyle and muscular figure were the envy of teenagers at that time! In "Young and Dangerous", he is overbearing and lawless, and can do things you can't expect, such as stuttering while dancing and shooting Chen Haonan's girlfriend, and getting up and smoking a cigarette to knock over the table when gangsters hold an auction!
Raven Roy Cheung
Roy Cheung
It is because of Roy Cheung's arrogance that the crow is played vividly, so that everyone can remember that he is the worst big brother among young dangerous elements! Many netizens saw his thick arm in the movie and said: this arm is simply! This arm is too thick! It must have been practiced! Although Roy Cheung is the villain in the movie, in real life, Roy Cheung is the villain. Now he is far away from the hustle and bustle of the city, living in the suburbs of Hong Kong, growing food and enjoying cycling fitness. Although the Chinese New Year is over 50, it still looks muscular and particularly stylish! It's just that Roy Cheung's interest in fitness is almost the same as Nick Cheung's dedication to work. Although the muscles are very stylish, they are still not as explosive as Nick Cheung! Therefore, Roy Cheung, a crow over 50, can only be ranked third for the time being! So, as a netizen, which brother over 50 do you prefer?