I am a physical education major and have a little interest in bodybuilding *** Let’s discuss the following. Here are my answers haha~~~~
Deadlift - divided into straight-leg deadlifts It is mainly used to exercise the lower back, namely the sacrospinalis muscle, and is one of the basic movements of bodybuilding. Take the straight-leg deadlift as an example: (1) Starting position - feet open, slightly narrower than shoulders. Bend forward without bending your knees. Hold the bar with both hands with an overhand and underhand grip, slightly wider than shoulder width. Don't bow your head.
(2) Action process - Contract the lower back muscles, lift the upper body up and back, and move the shoulders as far back as possible. Finally, contract the sacrospinalis as much as possible, rest for a second, and then slowly bend forward until the barbell almost touches the ground. If you want to increase the flexion and extension of the back to increase the exercise effect, place your feet on the bolsters and place the barbell on the ground.
(3) Breathing method - inhale when pulling up and exhale when lowering.
(4) Important points to note: Always keep your legs upright and do not bend your knees. The intention should always be on the back. Move smoothly and use heavy weight, but don't go too heavy. Never use heavy weight suddenly. You can also do this movement with your legs bent, which is called a "flexed-leg deadlift". It has a slightly smaller exercise effect on the lower back, but it helps to exercise the quadriceps muscles.
Squats - Squats are one of the go-to quadriceps exercises for athletes of almost any level - even Mr. Olympia. Let me introduce: (1) Starting position - stand in front of the squat rack, bend your knees, hold the barbell on the squat rack with both hands and hold it on your chest and shoulders. Take two steps forward, stand with your feet slightly wider than shoulder width, toes slightly pointed outward, and straight body
(2) Action process - bend your knees and squat until your thighs are parallel to the ground or Slightly lower, stay still for a second, push your legs hard with your thighs and buttocks, and return your body to an upright position. Repeat according to the specified number of times and sets. When finished, step back and return the barbell to the squat rack.
(3) Breathing method - exhale when squatting and inhale when standing up.
(4) Key points to note - During the entire movement, the back should be straight, the upper body should not lean forward, the buttocks should not protrude backward, the lower back should collapse, and the movement should be stable.
Bench press - as the main exercise method to exercise the entire chest muscle group, the bench press is divided into incline bench press, decline bench press and flat bench press. The following takes the flat bench press as an example: (1) Starting position - Lie on your back on a bench and place the barbell above your nipples
(2) During the action, lift the barbell vertically until both arms are fully extended. Contract the chest muscles completely, stay still for a second, and then slowly lower.
(3) Breathing method: Inhale when lifting and exhale when falling.
(4) Key points to note: When lifting, your back and buttocks should be flat against the bench surface.
Press - I am a little confused about this. If it is written correctly and it is "press", then it is the bench press above; if it is written incorrectly, it is the "leg press" introduced to you below. ": (1) Starting position - lie on your back on the bottom of the "leg lift", curl your legs so that the entire sole of your foot is against the bottom of the weighted plate.
(2) Action process - push up on the board with both legs until the legs are completely straight, and at the same time try to contract the quadriceps. Stay still for a second, bend your knees, and let the weighted plate slowly lower to the height where it was first locked. Repeat again.
(3) Breathing method - inhale when pedaling hard and exhale when lowering.
(4) Important points to note - When lying on your back, your buttocks should be directly under the center of the weighted plate. When pedaling, the entire sole of your foot is flat against the bottom of the board.
Pull-ups - an action that can be practiced with bare hands that affects the middle back (lats). Pay attention to maintaining the correct posture: (1) Starting position - hold both hands with a wide grip (palms Forward) Horizontal bar, feet off the ground, arms hanging down and straight.
(2) Action process - use the contraction force of the latissimus dorsi to pull the body up until the horizontal bar touches or is close to the chest. Stay still for a second to fully contract your lats. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat.
(3) Breathing method - inhale when pulling the body up and exhale when hanging down.
(4) Important points to note - when pulling up, focus on the latissimus dorsi muscles, pull the body as high as possible, and do not let the body swing when pulling up. The feet cannot touch the ground when hanging down. You can add weight by hanging a barbell on your waist.
Also, it’s really hard to get 100 points. Haha~~~~
The so-called local training is relative to the concept of whole-body training. Most of the training in bodybuilding also uses partial training-a training session only focuses on a few or even one or two parts. To put it simply, for example, if you practice your back today, your chest tomorrow, and your legs the day after tomorrow—until all parts of your body have been trained accordingly, then start from the beginning again, and so on.
The advantage of this is that it is highly efficient and gives the muscles sufficient recovery time: the system will never miss any part of the body.
The parts that require repeated stimulation include the abdominal muscles, forearm muscles, and calf muscles. This is because these parts are used a lot in daily life and have strong fatigue resistance. . As far as I know, some football players practice thousands of sit-ups every day in order to improve the contraction strength of their abdominal muscles and improve their shooting power. Of course, this must be combined with personal actual conditions and feelings during training.
For abdominal muscle training, I personally recommend that you practice at least 5 days a week, once a day, 4 groups of 30 times each, rest <1 minute between groups, and do sit-ups without any weight. Any equipment such as a Roman chair can be used. Once the strength of the abdominal muscles has been strengthened and personal training experience has become richer, then gradually introduce weight-bearing exercises and other abdominal muscle exercises such as cantilever leg raises.
The answer made me dizzy and my hands cramped~~~~~
Finally finished the answer~~~~~
I hope you can use it~~ ~~~
ps: When practicing the movements introduced above, you must maintain standards to achieve good results and prevent injuries.
For movements such as deadlifts, squats, and bench presses that require the use of heavy weights, you must pay more attention to safety—act within your ability. Use protective gear (belts or the like) and fully communicate with your training partners.
Wish you to become a bodybuilder soon Muscle man Haha~~~~