First, practice the steps.
1. It should take a few minutes to breathe smoothly, relax and temporarily abandon the hustle and bustle of outdoor cities;
2. Warm-up, which is used to relieve the stiffness of joints such as neck, knee and hip, and stretch ligaments to prepare for improving the softness of the body;
3. Enter the yoga posture practice, during which you should try to adjust your breathing according to the requirements of the action;
Relax. Finally, supine relaxation is an essential part of yoga training, which can completely relax your body and mind and relieve fatigue;
5. Adjust interest rates. In addition, according to the training progress, we should also learn primary yoga experiences such as pranayama, cleansing and yoga meditation.
Second, the practical content
According to the characteristics of their own problems, the focus is on neck, shoulder and waist training to relieve the pain in these three parts.
Therefore, in the choice of movements, elbow hoop training is adopted, such as preheating, tree, mountain, triangle, semi-lotus, cobra pose and Sun.
Third, the training effect.
Increase the relaxation of neck and back, the vitality of back muscles and lumbar muscles, and reduce stiffness and stiffness.
Fourth, training time.
In order to improve the training effect and get the ideal effect in a short time, I am familiar with the posture and movements of yoga, increasing the balance and flexibility of my body, and the time is increasing.
Train three times a day, once in the morning, once in the afternoon and once in the evening. Half an hour in the morning and afternoon, and 1 hour in the evening.
Morning time: 5: 30 to 6: 00. If you don't do it, you can make it up during working hours.
Afternoon time: master flexibly according to the work situation. About 4: 30 to 5: 00, that is, before work.
Evening time: 8 o'clock to 9 o'clock.
Note: the choice of action can be changed according to the daily exercise situation and preferences. However, we should pay attention to preheating and relaxation, not to be too hasty and too heavy, to be calm and to match the rhythm of music.
Part II Massage Training Plan
Because the pain is obvious, it is necessary to strengthen the training of neck, shoulder and waist, supplemented by passive massage.
Go to the massage clinic for a massage first (preferably twice a week)
Second, self-massage
1, neck massage is mainly kneading, about 100 times, both left and right.
2, shoulder massage, mainly kneading, pinching, holding, about 100 times.
3, big and small arm massage. Give priority to hugging, press up and down, and continue to be enough.
4, hand massage. Hands-on training, shake hands and rub hands, and hold hands backwards until the hands are hot.
5, head massage. Acupoint massage on the head should be meticulous and the frequency should be comfortable.
Third, infrared therapy. Insist on once a day. After intermittent medication, heat again.
Option 2
People who want to practice fitness should first focus on basic training.
The following are our suggestions for your training plan.
The first day's plan
Chest: 6 groups of flat bench press, 8- 10 times in each group.
Push-ups in 4 groups, each group 10-20 times.
Four groups of double gong arm flexion and extension, each group 8- 10 times.
Butterfly machine clip chest 8- 10 times in 4 groups (as an auxiliary)
Back: 4 groups of pull-ups, 6-8 times in each group.
Six groups of latissimus dorsi chest pull-down each group 10- 12 times.
Abdomen: Four groups of sit-ups, 20 times in each group.
Four groups of supine leg lifts, 20 times in each group.
Make plans for the next day
Shoulder: Lift 6 groups vertically, 8- 10 times for each group.
4-6 groups of sitting dumbbells are lifted 8- 10 times in each group.
Four groups of dumbbell side lifts 12- 15 times each.
Arm: 4-6 groups of vertical barbells bend, each group 10- 12 times.
The flexion and extension movements of the posterior cervical arm in groups 4 ~ 6 were 65438 00 ~ 65438 02 times in each group.
Legs: Squat 6-8 groups, 8- 12 times in each group.
Heel lifts were performed in 6 groups 12- 15 times each.
Plan for the third day: same as the first day.
Plan for the fourth day: the same as the next day.
The fifth day plan
Aerobic training: run for 20-30 minutes.
Repair the bike 10-30 minutes.
In short, fitness is also a challenge to perseverance, and persistence is the key.
Real exercise+adequate rest+reasonable diet = fatter and stronger! ! ! !
Here are some ways for dumbbells to exercise all parts of the body:
The action of training with dumbbells alone (mainly the following training actions1>; Chest 2 > Back 3 > Shoulder 4 > Brachial 3.5 > Brachial 2.6 > Legs):
First of all, the chest
1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
2. Pushing upwards: mainly practicing upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
3. Sleeping bird: mainly practicing the middle thoracic groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Note: In order to prevent damage, the descending process should not be too fast.
Second, the shoulder
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Third, back
1. Bend over and paddle with both arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
Fourth, biceps brachii
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Mind bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
Five, triceps brachii
1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.
Six, legs
1. Squat: mainly practice thigh muscles and gluteus maximus.
Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.
2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.
3. Prone leg bending: mainly practicing biceps femoris.
Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris.
Seven, calf
Standing on one leg and lifting heels: mainly practicing calf muscles.
Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.
note:
Bodybuilding is a kind of exercise which is mainly aerobic metabolism and supplemented by anaerobic metabolism. Practitioners are required to master the correct breathing methods during exercise, otherwise dizziness, nausea, premature fatigue and other phenomena will easily occur. Generally speaking, exhale when exerting strength and inhale when recovering.
Adequate rest: The so-called adequate rest is to give the muscles after exercise enough time to repair their muscle fibers. Generally, large muscle groups (such as chest, back and legs) should be exercised for the second time 48 hours after exercise.
Reasonable diet: Equipment exercise increases muscle tolerance by repairing muscle fiber injury, so in order to give muscle fiber enough protein to repair after training, it is necessary to take enough protein (the average protein intake of athletes is 1.5 ~ 2.0g/kg body weight).
12 week fitness program
Rectus femoris: Leg flexion and extension 2×20.
Squat 4× 6- 10
Leg elevator 4× 8- 10
Shoulder rest squat 4× 10
Biceps femoris: the leg bends 4× 8- 10.
Straight leg hard drawing 2× 12
1) Leg: Lift the heel 3× 15.
45 Heel lift in sitting position 3× 15
People wearing high heels 3× 15
Chest muscle: upward oblique bench press 4× 6- 10.
Sleeping bird 4× 10
Breast bird 3× 10
Dumbbell supine flexion and extension 4× 10
Deltoid muscle: barbell press 3× 8- 10.
3× 10 before dumbbell lifting.
Dumbbell side lift 4× 10
Bird 4× 10
Trapezius muscle: barbell vertical stroke 3× 10
Dumbbell shrug 4× 10
Triceps brachii: supine arm flexion and extension 4× 8- 10.
One-arm dumbbell arm flexion and extension 3× 10
The tensioner is pressed down by 3× 10.
Biceps brachii: alternating dumbbell bending 4× 8- 10.
Inclined plate bending 3× 10
Tensile bending 3× 10
Forearm: the wrist is bent backward by 3× 15.
Wrist bending 3× 15
Upper back: barbell rowing 4× 6- 10
The pull-down of the puller is 4× 10.
Boating on a stretcher 3× 8- 10
Straight arm pull-down 2× 10
Lower back: Stand up 1×25
Hard drawing 3× 8- 10
1-4 week plan
Quadriceps femoris, hamstring, abdomen
Tuesday shoulder, abdomen
Wednesday, arms, abdomen
Closed on Thursdays.
Friday back, abdomen
Saturday chest, calf
Abdominal exercises:
Down-sloping sit-ups: 4× 15-20
Hanging leg lifts: 4× 15-20
Short bar knee lift: 4× 15-20
Sit-ups with downward tilt: 4× 15-20
5-8 week plan
Quadriceps femoris, calf and abdomen.
Zhouerjian
On Wednesday, arms, hamstrings and abdomen.
Closed on Thursdays.
Come back on Friday
Saturday chest, calf
Rest on Sunday
Abdominal exercises:
Downhill sit-ups: 20+ left 5+ right 5×4 group.
Hanging leg lifts: 4× 15-20
Lifting of lower inclined leg: 4× 15-20
Incline downward and twist alternately 4× 15-20.
9- 12 week plan
Quadriceps femoris, hamstring muscle
Tuesday's shoulder, calf
Wednesday, arms, abdomen
Closed on Thursdays.
Friday back, abdomen
Saturday chest, calf
Rest on Sunday
Abdominal exercises:
Leg hanging and leg lifting: 15-20 straight legs, 10 leg lifting× 4 groups.
Cross of declination and supine position: 4×30
Down-sloping sit-ups: 4× 15-20
Lifting of lower inclined leg: 4× 15-20
12 week training plan (4 days per week)
The first day and the second day
Number of practice content groups Number of practice content groups
Chest exercises l 10- 12 quadriceps exercises 4
Up barbell bench press 4 10- 12 squat 4 10- 12
Dumbbell bench press 4 10- 12 leg flexion and extension 4 10- 12
Tilt bench press on dumbbell 4 10- 12 squat 4 10- 12
Dumbbell bird 4 10- 12 hamstring exercise 4
Hard pulling of straight leg of triceps brachii 4 10- 12
Sitting posture, arm flexion and extension 4 10- 12 prone leg flexion 4 10- 12
Supine arm flexion and extension 410-12
On the third day, rest according to Exercise 4 10- 12.
Parallel bars arm flexion and extension 4 10- 12
The fourth and fifth days
Shoulder exercises and back exercises
Sitting posture press 4 10- 12 pull-ups 4 10- 12.
Dumbbell push 4 10- 12 barbell stroke 4 10- 12
Dumbbell Side Lift 4 10- 12 Puller Stroke 4 10- 12
Kneeling dumbbell side lift 4 10- 12 dumbbell stroke 4 10- 12
Trapezius exercises biceps exercises
Barbell shrug 4 10- 12 Barbell bend 4 10- 12
Dumbbell shrug 4 10- 12 Dumbbell bend 4 10- 12
Handrail dumbbell bend 4 10- 12
Rest on the sixth day
The "muscle factory" on the road to giants
Elementary course:
The following courses are arranged for beginners, including those who have just started to exercise, and those who have stopped exercising for a long time and started again. The following are the basic contents of the training plan.
(1) This kind of training allows you to exercise all parts of your body in one course.
(2) Arrange training courses three times a week at intervals. (such as: one, three, five. )
(3) In order to adapt to the intensity of exercise, you can do one group of each movement in the first week, two groups in the second week, and complete three groups in the third week.
(4) The primary purpose of this 12-week exercise plan is to make you adapt to the way of weight-bearing exercise. It can help you master motor skills, have an "instinctive reaction" to every movement, teach your body how to cope with the load, and familiarize you with the ability of each muscle.
The number of times the body parts practice the action group.
Leg station weightlifting 3 10
Squatting of quadriceps femoris 3 10
Leg tendon bending 3 10
Chest 30-degree bench press 3 10
Hard pull of lower back 3 10
Upper back narrow handle pull-down 3 10
Trapezius dumbbell shrug 3 10
Shoulder sitting posture recommended 3 10
Triceps brachii depression 3 10
Biceps barbell lift 3 10
Abdominal sit-ups 3 15
Exercise instruction: (1) Before the course starts, warm up for 10 minutes, and alternately use fixed or bicycle or aerobic exercise to stretch the target muscles.
(2) Before the first group of exercises, 20 small-weight warm-up exercises should be done in other parts except the abdomen.
(3) Adjust the load so that you can just complete 10 actions, and don't reach the limit.
(5) Each group should rest for enough time after practice, so that the body can fully recover. After four weeks, the time between groups should not exceed 90 seconds at most.
Intermediate courses:
This course is for those who have passed the primary stage but haven't exercised for a year. They should exercise for at least one year before entering the next stage.
(1) Exercising half a body part at a time is not the embodiment of Wade's training method.
(2) Course 1, exercise calf, quadriceps femoris, abdomen, chest and triceps brachii, and course 2, exercise back, trapezius, shoulders, biceps and abdomen.
(3) Exercise at intervals of three times a week and use two courses of treatment alternately. For example, there will be a first lesson on Monday, a second lesson on Wednesday, a first lesson on Friday, a second lesson on Monday, and so on. ) Do classes three times a week for two weeks.
The first course, the second course
Number of parts action groups Number of parts action groups
Stand on your legs, lift your heels, pull back, etc.
Quadrupole squat 6 8 barbell rowing 3 8
Tilt up, lift your legs, 3 8, hold down, 3 8.
Hamstring leg bending 4 8 trapezius dumbbell shrug 4 8
Chest bench press 4 8 shoulder bench press 4 8
Lying bird 3 8 side lift 3 8
Tilt dumbbell bench press up 3 8 prone vertical side lift 3 8
Triceps down 4 8 Biceps barbell up 4 8
Supine triceps flexion and extension 3 8 tilt up dumbbell bending 3 8.
Abdominal supine bending 3 15
Leg lift 3 15
Note: Three eights mean three groups of eight.