14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
Chest: bench press, inclined plate bench press, dumbbell chest expansion.
Back: Pull-ups, rowing practice.
Shoulder: Push, push behind the neck, bird.
Arms: barbell, dumbbell bending, chest push-down, arm flexion and extension (load).
Leg and buttock: Squat, stretch calf, bend calf (combined instrument).
The key to practicing abdominal muscles
God created the abdomen for two reasons: connecting the lower body and strengthening your whole torso. Since the abdomen is so important, why don't we work hard on a pair of beautiful abdominal muscles?
Diet You may have the most spectacular abdominal muscles in the world, but if they are covered with fat, no one can guide them. Remember, if you don't eat, you won't gain muscle, but if you eat too much, you will gain fat. If you have been trying to practice abdominal muscles continuously for more than a year, but you can't see it, you should review your diet.
Frequency Most people only practice three times a week. If you want to hurry, you can practice every other day.
Although many people do hundreds of sit-ups at a time, sometimes they don't practice abdominal muscles. People who don't practice a few times look beautiful. I suggest you choose 2-4 exercises that are most effective for you, and only do three groups, each group is 30-50 times, and each group is exhausted.
When you continue to tense the abdominal muscles, keep the whole group of abdominal muscles tense at all times.
When practicing abdominal muscles, don't arch your back completely, but your chest should contain less to concentrate the tension of your abdomen. The straighter the upper body is stretched, the more force the buttocks participate in, which not only reduces the stress on the abdominal muscles, but also increases the risk of low back strain.
Why do abdominal exercises sometimes lift the upper body and sometimes lift the legs?
Abdominal muscle exercise is a part of aerobics exercise, from the perspective of physical beauty. Abdominal muscles have a great influence on body shape, because fat people will have a fat belly, and a big belly will naturally make people feel bloated. Lose the beauty of the human body. So everyone attaches great importance to the exercise of abdominal muscles. When practicing abdominal muscles, different movements, abdominal muscles feel different parts, why?
Abdominal muscles are located between the chest and pelvis and connected with the chest. The lower part is attached to the pelvis and consists of a group of muscles, which can be divided into anterolateral group and posterior group. The main function of abdominal muscles is to train the muscles of anterolateral group.
Because every muscle has a starting point and an ending point, muscles and contractions should be fixed at one end and the other end close to the fixed end. That is, starting point fixation, end point fixation or proximal fixation and distal fixation. Knowing the anatomical structure of abdominal muscles, we can know why abdominal exercises can sometimes lift the upper body and sometimes lift the lower limbs.
Usually we divide the abdominal exercises of aerobics into upper abdominal exercises and lower abdominal exercises. Upper abdominal exercises are distal abdominal muscle fixation. Muscles contract from near to far, that is, lift the upper body. The lower abdominal movement is to fix the abdominal muscles at the proximal end, and the muscles contract from the distal end to the proximal end, that is, to lift the lower limbs. It can also be fixed in the middle of the abdominal muscles, and the distal and proximal ends of the muscles contract to the middle, that is, both ends lie flat on your back. Therefore, according to different personal circumstances, some people have loose upper abdominal muscles and more fat. Then strengthen the practice of lifting. Some people have flabby lower abdominal muscles and a lot of fat, so it is necessary to strengthen the practice of raising lower limbs, which is more important for the whole abdomen. It is necessary to strengthen comprehensive abdominal exercise.