The original site has a graph:: /index_sc.asp? articleid=434
Horizontal lifting
Starting posture
Sit on the bench and put the barbell above the nipple.
Action process
Lift the barbell vertically until your arms are completely straight and your chest muscles are completely contracted. Hold for one second and slowly fall.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
Be careful not to use excessive resistance. Use less force at first, and then gradually increase it to avoid neck sprain. No neck rotation is allowed.
-
Upward inclined horizontal elevator
Starting posture
Lie on the bench with your head up 30-45 degrees, and put the barbell on your chest with your hands.
Action process
Lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
-
A downward sloping horizontal elevator
Starting posture
Lie on the bench with your head down and put the barbell on your chest with your hands.
Action process
Lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
-
Dumbbell fly
This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.
Starting posture
Lie on your back on the bench, fists facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.
Action process
Put your hands down to your sides and bend your elbows slightly until you can't lower them any further. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.
Breathing method
Inhale when your arms are apart and exhale when you return.
Pay attention to key points
Don't hold your hand tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
-
Horizontal straight arm pull-ups up
Starting posture
On the bench lying on your back, two hands hold dumbbells or barbells, and the arms are straight and parallel to the ground. Put your feet flat on the ground or bench.
Action process
Keep your arms flat, pull the dumbbell or barbell up and back, and lower it as low as possible. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side.
Breathing method
Inhale when pulling up and backward, and exhale when pulling up and forward.
Pay attention to key points
When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body.
Carve the perfect chest muscle
Original address: /index_sc.asp? articleid= 1 120
The chest is the most prominent part of the body contour. For men, a well-defined and strong chest is a display of fortitude, strength and self-confidence, which can fully reflect the masculine beauty of men; For women, the perfect chest curve can fully show women's feminine beauty.
People who like bodybuilding can improve the muscles and lines of the chest without any professional skills. For example, everyone knows push-ups, and many people can do sit-ups by imitating them. But if we really want to do these movements correctly and develop a well-defined chest deeply and effectively, we must do it according to our designed plan.
First, barbell recumbent position recommendation
Never ignore this exercise. In order to make it play its role to the maximum, it is necessary to carry out serious analysis and research from the following aspects.
Preparation posture: Lie on your back on a flat plate with your feet flat on the ground, with the distance between your feet slightly narrower than your shoulders. Hold your chest out, arch your back slightly, and keep your hips in contact with the flat. You'd better have a companion to help you pick up the barbell and control it. Proper wide grip distance is an important link to stimulate the chest muscles to the greatest extent. Narrow grip will use more deltoid toes and triceps brachii. Too wide grip strength will shorten the range of motion and may lead to excessive pressure on the wrist and rotator cuff.
Exercise: Take/kloc-0 deep breaths each time to prepare your body. The barbell leaves the frame, forcibly contracts the pectoral muscles at the apex, and accurately pulls the barbell to the sternum with the latissimus dorsi. Keep your chest upright and imagine that your chest meets the barbell half-way. When the barbell bottoms out, the chest muscles should feel fully stretched. The contraction and extension of the pectoral muscles are like squeezing the rubber band intermittently when using a barbell.
Control breathing when the barbell descends. When the lever touches the chest, make a short stay, stay nervous, don't relax, and be ready to push the barbell. When the barbell leaves the chest, push the barbell upward in the direction of your feet like a downward oblique push. This technique can avoid pulling the chest muscles and shoulder muscles. Imagine pushing the barbell away from yourself. The correct action is that there will be pressure on the upper back. When you are close to exhaustion, you will find the barbell moving slowly and steadily.
Number of groups: Try to do 3-4 groups with appropriate weight. 1 group does not need perfect shape, try to do 15 times. The last two groups tried at least 10 times, and finally 1 group tried to be exhausted. Adopt the rhythm of "3-0-2": put down the barbell for 3 seconds, don't stay at the lowest point (0 seconds), and lift the weight for 2 seconds. The rest between groups is 1 ~ 2 minutes.
Skills:
1. Don't just push the barbell with your arms. Imagine pushing your body and barbell off the ground with the strength of your whole chest muscles.
2. Make sure your hips are on a flat surface. Don't lift your hips during practice, otherwise it will cause injury and reduce the exercise of chest muscles.
3. Push the barbell up and grab the barbell instantly, contract the gluteal muscles, abdominal muscles and respiratory muscles, and imagine that energy is transferred from the abdomen to the grasping hands.
Tip: When using a heavy barbell, it is not advisable to bounce off the chest. It is not only easy to damage the sternum and pectoral muscles, but also reduce the stimulation to the pectoral muscles and inhibit muscle growth.
Second, the dumbbell bird
This is an ideal exercise to build a perfect chest muscle. It can not only fully stimulate the chest muscles, but also stretch the connected muscle tissues. Can make the human body feel strong stretching and contracting movements. Correctly following the following exercises will build stronger and more stylish chest muscles.
Preparation posture: supine, hips and shoulders on the stool, feet flat on the ground. Hold the dumbbell close to your chest, palms facing each other, and then lift the dumbbell upward, with your arms basically straight.
Exercise: Bend your elbow slightly and slowly lower the dumbbell to both sides. At the lowest point, the upper arm is basically at the same level as the bench, and the elbow is bent about 90 degrees to fully stretch the chest muscles. Put the dumbbell down slowly and inhale at the same time. Don't rush for success. Raise the lower edge of the rib to stretch the pectoral muscles as much as possible, pause when reaching the bottom, and then slowly drive the dumbbell to do the "flying bird" action backwards and upwards, and return to the starting position.
Number of groups: make three groups with relatively light weight, each group 10 ~ 15 times, and stick to the rhythm of "3-0-2" seconds.
Tip: Don't put dumbbells near your shoulders, because they are not "pushing". Imagine "hugging" a person while lifting the dumbbell backwards and upwards, and don't push him away from beginning to end.
Tip: Don't try to use too much weight to avoid pulling your shoulder. Proper weight can keep your movements standardized.
Third, dumbbell tilt, bench press.
Inclined plates with different inclinations can be used. For example, when the tilt angle is very large at first, gradually reduce the angle until it is parallel to the ground, use the same weight, and the interval is very short, which is conducive to reducing muscle fatigue.
Preparation posture: lie on your back on the inclined plate, put dumbbells directly above your shoulders with your hands, put your feet flat on the ground, keep your back straight and lean against the inclined plate, tighten your abdominal muscles and straighten your neck.
Exercise: Follow a triangular trajectory when lifting, and the dumbbells should meet at the midline of the body above the chest and shoulders. The movements should be smooth and smooth, paying special attention to the squeezing of the pectoral muscles, and the movements should be slow when recovering.
Number of groups: Use dumbbells with proper weight, and do 3 ~ 4 groups, each group 10 times. The action rhythm is "3-0-2" seconds. Try not to pause (only at the top or bottom if you need to pause a little).
Skills:
1. When pushing the dumbbell upward, try to make the dumbbell "float" gently as if it were out of control. In this way, the chest muscles must start working immediately to prevent dumbbells from falling.
More topics on chest exercises::/SPE _ xb.asp.
Shoulder muscle training (action picture)
Original site map: /index_sc.asp? articleid=437
Forward flat lift of deltoid muscle
Starting posture
Legs upright, chest out and abdomen in. Hold dumbbells or barbells with both hands and hang your arms in front of your legs.
Action process
Hold the bell with your straight arm and lift it slightly over your shoulder. Hold still for a second, then slowly lower your straight arm and return to your leg. If you use dumbbells, you can do it with your left and right hands once and alternately.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
When lifting, keep your whole body upright, keep your arms straight, and focus on the deltoid.
-
Lateral lifting of middle deltoid muscle
Starting posture
Open your feet naturally, hold the dumbbell with both hands and hang it at your sides.
Action process
Contraction of deltoid muscle, straight arm to the side, until slightly higher than the shoulder, rest for a second, and then slowly lower the arm to the drooping position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when falling and exhale when falling completely.
Pay attention to key points
When lifting, keep your whole body upright, don't sway and bend, and keep your arms straight.
-
Stretch the middle of deltoid muscle on one arm side.
Starting posture
Stand upright with one foot covering one handle of the tensioner or one end of the rubber strip. Put your other hand on your waist.
Action process
To contract the deltoid muscle, with one hand, pull the stretcher or rubber strip to the side at shoulder height. Press your waist with your other hand to keep your balance. After pulling to the highest point, pause for one second, and then under the control of deltoid muscle, let the tension spring or rubber strip slowly relax to the starting position. After repeatedly practicing one shoulder and failing to pull it up, practice the other shoulder.
Breathing method
Inhale when pulling up and exhale when reaching the top. Inhale when falling, and exhale when falling to the bottom.
Pay attention to key points
When pulling up, don't shake your body to help. This action can also be done with dumbbells and side lying.
-
Deltoid muscle back bend, side lift.
Starting posture
Open your feet, bend forward 90 degrees, hold the dumbbell with both hands, and hang your arms straight down your shoulders.
Action process
The deltoid muscle contracts at the back, and the straight arm lifts the dumbbell from both sides until it is parallel to the ground. Hold still for a second, then slowly lower your arm.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
When lifting and lowering dumbbells, keep your whole body steady and don't swing. Focus on the back of the deltoid. Relax completely before lifting, and contract completely when reaching the highest point. This action can also be done on the bench.
-
Back upright push of deltoid muscle
Starting posture
Pull the barbell from the ground to your chest and stand upright.
Action process
Push your arms straight up until they are completely straight, rest for a second, and let the barbell slowly fall to your chest.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
Don't swing when the barbell goes up and down. This action also has a great exercise effect on triceps brachii. If the barbell falls behind the neck, it will have a great exercise effect on the back of deltoid muscle, which is called neck back pressure. Stools can also be recommended for the chest and nape of the neck. Dumbbells can also be used, and the left arm and the right arm can alternately push up and down at the same time. By doing this, you can inhale when pushing up and falling, and exhale when you are still.
Ultra-wide shoulder actual combat training method
Original address: /index_sc.asp? articleid = 1 18 1
Shoulder is the "beam" of the human body, which has a decisive influence on the V-shaped contour of the whole body, the stretching, strength and momentum of the body, especially on the development of the whole back muscle group. In other words, the width of the shoulders determines the space for lateral development of the body. The wider the space, the greater the potential for physical development, and the more you can stand out.
This paper talks about an effective training method for shaping super-wide shoulders.
First, barbells and dumbbells are recommended.
This action can be said to be the "mother of action" in shoulder training. The heavy weight forces the body's resistance structure into a mechanical triangle, which also stimulates the upper chest, upper back and lower legs.
Do 1-2 groups first, and each group has 15-20 to warm up before entering the formal group. By weight method, each group 12 times, the second group 10 times and the third group 8 times. If you are not afraid of the load and have reached the intermediate training stage, you can try to lift the limit weight. 3-4 times in each group, and the second group 1-3 times. Suggest not less than 3 times. If you are so nervous that your legs tremble after putting down the dumbbell, you have done your best and the effect is excellent! Do not exceed 2 groups, otherwise it will be excessive.
It is easy to keep balance when standing, and you can use the strength of your waist and legs to avoid shoulder injuries when lifting dumbbells. If you use sitting posture for isolated shoulder exercises, the weight should be adjusted accordingly, and the lower limit is 6 times, otherwise the shoulder joint will be overloaded when lifting dumbbells.
In the training, I found that barbells and dumbbells are still different: dumbbells are point supports, which have greater freedom of movement, good roundness shaping effect on deltoid muscles, can be lowered, breathe more smoothly, and help to increase the circumference of the whole upper body. The barbell is held with both hands, with body form's stable support surface. It is easy to borrow the power of the upper back, but it has excellent effect on the inverted triangle of the standard image. Therefore, from the training point of view, the two exercises should be used alternately to obtain comprehensive effects.
Second, the increase (decrease) of the weight of the giant group.
There are two ways: one is the giant group with increasing weight. First, put the dumbbells in the order of four weights, starting from the light weight, and do side lifts, such as continuous lifting 10, 15, 20, 25 kg, without rest in the middle, and complete all the weights to form a giant group. The frequency is also from high to low, which are 25, 15, 10, 8 times respectively, and rest for 1 to 1 minute and a half before starting the next mega group. According to personal ability, do 2-3 groups and adjust the weight according to the training level. At first, let the body have an adaptation process, which can be divided into three heavyweight classes, and then gradually transition to four.
There is also a decreasing method, which only needs to reverse the weight order, and it is also 2-3 cycles. To remind you, you must move your shoulders. You need to press down with a small weight and multiple vertical tensioners to make your shoulders and upper body hot and congested, or you can choose a warm-up activity that suits you. Because this kind of training has extremely high requirements for the shoulder joint, only a high degree of concentration and sufficient preparation activities can avoid injury. Junior trainers should not be rashly adopted.
Third, pay attention to the front, middle and back bundles of shoulder muscles.
Only by practicing the front, middle and rear three beams can the shoulders be strong and full. Among the three muscles, the front bundle and the middle bundle are generally practiced more, and the back bundle is easily ignored.
The special action of training toe-in is the dumbbell alternating front flat lift. Upright elbow barbell rowing and shoulder push-ups are also good training moves. In addition, the toe of deltoid muscle can also get good exercise in bench press.
There are mainly dumbbell side lifts, cross side lifts of standing low-position tensioners and side lifts of single-arm low-position tensioners in training.
The back beam is mainly the side lift of dumbbells or the side lift of stretchers. It is worth mentioning that sitting dumbbell rowing is a good way to thicken shoulder muscles, which not only stimulates the posterior bundle of deltoid muscle, but also has a good exercise effect on muscles near the posterior bundle, such as teres major, teres minor and infraspinatus. The development of these muscle groups can make the side and back vision of shoulder and back better. The training method is to sit at the end of the stool, with the upper body leaning forward, the chest close to the thigh, and the arm pulled back hard to make the shoulder muscles contract completely. After a few seconds, stretch your arms forward and down to fully stretch your muscles. Don't weigh too much, so the pull-up and pull-down range is more sufficient. Each group 10- 12 times, for about 3 groups.
Fourth, other effective actions.
In addition to practicing the isolated movements of each bundle of deltoid muscle, there are some movements that have good shoulder extension effect, such as wide grip pull-ups and wide grip front (back) pull-ups and so on.
No matter what training method suits you and is effective, it is a good method for you. As long as you take training seriously, learn bodybuilding science as much as possible, and be good at thinking and summarizing in training practice, I believe it won't be long before you have super-wide shoulders and physique like a champion.
Practice widening your shoulders.
Original address: /index_sc.asp? articleid= 1 172
Everyone loves beauty, and everyone wants to have a healthy body and a perfect body shape. Shoulder width is the standard for healthy men. However, due to various reasons, many young men's shoulders are very narrow and even slip. This not only affects the beauty of body shape, but also brings great psychological burden to many young men. In fact, narrow shoulders can be completely improved through exercise. Through specialized training of shoulder muscles, shoulder muscles can be enlarged to make up for the lack of shoulder stenosis.
The human shoulder mainly includes deltoid, trapezius, supraspinatus, infraspinatus, teres major, teres minor and other muscles. Among them, deltoid muscle is divided into three bundles: front, middle and back, which is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder. Therefore, reasonable deltoid exercise can completely widen your shoulders and improve your body shape quickly and effectively.
Deltoid muscle exercise mainly includes:
1. Straight arm side lift
Practitioners stand upright, look forward, lift dumbbells and hang their arms. When practicing, raise your hands straight through your side to a horizontal position. This action is mainly to develop the middle bundle muscle of deltoid muscle, generally doing 3 ~ 4 groups, each group doing 8 ~ 12 times. When practicing, the weight of dumbbells should be appropriate, and each group can only try 8 ~ 12 times.
2. Lift the straight arm horizontally and upwards.
The preparation for this exercise is as above. When practicing, hold the dumbbell straight arm with both hands and lift it horizontally. After 2 ~ 3 seconds of static force, hold the dumbbell straight arm with both hands and lift it upward. This exercise can effectively develop the toe end of deltoid muscle, usually doing 3 ~ 4 groups, each group doing 8 ~ 12 times.
Open your neck and push back.
This sport can be played by standing or sitting. The exerciser holds his chest out, looks forward, holds the barbell with wide hands, lifts the barbell from the back of his neck along the pillow, and straightens his arms. This action can fully develop the anterior, middle and posterior deltoid muscles, generally doing 6 ~ 8 groups, each group doing 4 ~ 6 times.
If you want shoulder width, just stick to the above practice methods and practice 2 ~ 3 times a week. After a period of time, you will get satisfactory results.
More shoulder muscle exercises: /spe_jian. active server pages
References:
www.yelg.com