Hang in there!
If you want to greatly increase your muscles, you must pay attention to your diet and do more high-intensity anaerobic exercise.
Try the following exercises:
biceps brachii
The biceps brachii protrudes forward of the upper arm. Basic action: 1, arms bent, this action can be standing or sitting, and there are various ways to lift dumbbells and barbells. The upper arm must be tightly attached to the armpit, and the hands should be bent as far as possible to the chest by using the contraction force of the biceps brachii. 2, backhand narrow grip pull-ups, but also use the strength of biceps brachii contraction to achieve the purpose of exercise. (Practice six groups, each group 12- 15 times).
triceps brachii
Behind the upper arm is triceps brachii. Practicing triceps brachii well can make your arm muscles clear. Basic action: 1. There are two movements: lying flat on the wide stool with hands shoulder width apart, holding the barbell and lifting it, then slowly bending it back to the top with the elbow joint as the fulcrum, and then restoring the barbell to its original position with the help of the contraction force of triceps brachii. (Practice six groups, each group 12- 15 times).
triangular
The muscles of the shoulder are deltoid muscles, which are divided into anterior bundle, middle bundle and posterior bundle. Basic movements: 1, toe adduction, holding dumbbells or barbells in front of you, holding them shoulder-width, and forcibly raising your arms to make them 90 degrees with your body (practice six groups, each group 12- 15 times). 2. In the center sill, hold the dumbbell beside you and lift your arms from both sides to the top of your head. (Practice six groups, each group 12- 15 times). 3. At the back, hold the barbell shoulder-width with both hands, put the barbell behind your neck, straighten your arms and push the barbell up, then slowly bend your arms and put the barbell behind your neck and shoulders. (Practice six groups, each group 12- 15 times).
abdominal muscle
Lumbar muscles and abdominal muscles are difficult to practice, so you have to work hard. Basic action: 1. Inclined sit-ups. I won't say much about this action. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and then bend your body. 3. From both ends, lie flat on the bench, straighten your upper arms and legs, swing your straight arms, take your hips as the fulcrum, close your upper body and legs at the same time, and touch your raised toes with your hands. 4. Bow the weight behind the neck, put the barbell behind the neck, slowly lean forward, make 90 degrees with the leg, and then use the waist strength to restore the original position. (Practice six groups, each group 12- 15 times).
Femoral muscle
Basic movements: 1, squat with the center of gravity behind the neck, barbells crossed on the shoulders, feet open shoulder width, squat and breathe, and then stand up with the help of quadriceps. (Practice six groups, each group 12- 15 times). 2. Squat down with weight before the neck, pull out the barbell and put it on the clavicle before the chest, and bend your knees slowly until the thighs are closed and tightened. (Practice six groups, each group 12- 15 times). In order to increase the load, you can pad the heel with 5-6 cm of bricks or wood.
Leg muscles
The bodybuilding standard of calf muscles is to practice rhombus. Basic movements: 1, lift the heel, with two toes standing on a board or brick 5- 10 cm above the ground, slowly sink the heel into the ground first, then lift the heel and stand on tiptoe, improve the position of the body's center of gravity, and tighten the muscles of the buttocks and thighs. (Practice six groups, each group 12- 15 times)
musculus pectoralis major
Pectoralis major is one of the larger muscles in human body, which is relatively easy to practice. Basic action: 1. A supine bird lies flat on its back on a wide stool, holding a dumbbell in each hand, raising both hands, and then slowly spreading to the sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Lie flat on the wide stool, lift the barbell with both hands, then slowly put it above the nipple, and then push hard. This action requires two people to cooperate and the other person to protect it. (Practice six groups, each group 12- 15 times). 3, push-ups to improve the difficulty, you can raise your feet to a 45-degree angle, put heavy objects on your back or neck for overload training, so that the pectoralis major muscles can be fully stretched. (Practice six groups, each group 12- 15 times)
latissimus dorsi
With the development of latissimus dorsi, the human torso presents a "V" shape, like an open fan. Basic movements: 1, pull-ups, pull-ups and then widen your neck, don't shake your body, then bend your arms and pull-ups. This action is the most effective. (Practice six groups, each group 12- 15 times) 2. Rowing vertically, the person's waist bends 90 degrees, hands hang down and hold the barbell, then pull the barbell up to the waist, hold it for a while, and exert force on the back. (Practice six groups, each group 12- 15 times). 3. Practice of special combined musical instruments.
Diet:
Strategy 1: High-protein muscle for dinner can be obtained through routine weight-bearing training, high-protein diet and sleep. Suzuki Masaru Mao, a Japanese sports nutritionist, found that growth hormone, which promotes muscle growth, is secreted when people sleep. Growth hormone can guide amino acids in blood to muscle tissue, so that it can generate new muscle cells and repair damaged muscle cells. Therefore, bodybuilders should eat high-protein food at dinner or take amino acids before going to bed, so as to carry out the above muscle growth process more effectively and obtain stronger muscle blocks.
Strategy 2: Eat high protein after training. Scientific research shows that weight-bearing training can also promote the secretion of growth hormone. Because the slight damage to muscle fibers caused by the exertion of weight-bearing training can stimulate the repair function in the body and promote the secretion of growth hormone and the synthesis of amino acids. After weight training, the secretion of growth hormone can last for about two hours. One or two hours after meals is the peak stage of protein absorption. Eating high-protein food after training can make the peak of growth hormone secretion caused by weight-bearing training consistent with the peak of protein absorption, which is more conducive to muscle growth. The static state of muscle tissue during sleep can further strengthen the above effects, thus getting twice the result with half the effort. Many bodybuilding champions have successfully used this strategy. They train twice a day, once before lunch (including nap) and once before dinner (including staying up late). In this way, they provided two opportunities for growth hormone secretion and muscle growth in one day. No wonder they succeeded.
Nutrition is essential for everyone, and people engaged in bodybuilding training need adequate nutrition. Beginners often focus on training and ignore nutrition. In fact, without proper nutrition, any training is ineffective, so beginners should pay attention to the following five principles of bodybuilding nutrition:
1, supplement enough heat energy: muscle growth consumes energy. Without enough heat, normal muscle growth cannot be guaranteed.
2. Supplement enough carbohydrates: During bodybuilding training, energy is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training.
3. Supplement high-quality protein raw materials: protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must take high-quality protein every day to build muscles.
4. Promote synthesis and reduce decomposition: When muscle synthesis is greater than decomposition, muscle grows, and vice versa. Therefore, bodybuilders should pay attention to anti-muscle decomposition and promote protein synthesis.
5. Maintain proper hormone level: Growth hormone, insulin and testosterone in human body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.
◆ Dietary nutritional supplements suitable for beginners
Dining arrangement: It is more suitable for beginners to adopt the "five-meal eclipse method". That is, eat five times a day, and the sum of five meals reaches the sum of the calories that should be ingested every day. The proportion of five meals is breakfast 20%, breakfast 65,438+00%, lunch 30%, lunch 65,438+00% and dinner 30%.
Diet composition: The diet formula of bodybuilders is: moderate protein, low fat content and high carbohydrate content. The ratio of protein, carbohydrate and fat should be about 25 to 55 to 20.
Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, making them the first choice for beginners. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain normal human growth but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.
Eat more alkaline food: normal people's body fluids are weakly alkaline. After physical exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acid substances such as lactic acid and phosphoric acid, which makes people feel sore in muscles and joints and mental fatigue. At this time, you should eat more alkaline foods such as vegetables, sweet potatoes, oranges, apples, etc., and keep the basic balance of pH in the body to eliminate fatigue caused by exercise as soon as possible.
Vegetables, fruits and other alkaline foods can also supplement a variety of essential vitamins, supplement the loss of metabolism and sweating, and meet the needs of bodybuilding training.