1, the abdomen is the most easily accumulated part of human body fat, and it is also a difficult part to practice. Some people do hundreds of sit-ups every day, but the effect is not obvious. The reason is that the abdominal muscles are covered with a thick layer of fat. If you don't exercise properly, you will only get to the muscles below the fat, but you won't let the fat burn fully.

Step 2 sit-ups

Lie flat on the ground, put your calves on the bench, and use the strength of your abdominal muscles to make your upper body sit up straight. Don't stretch your head too far and touch your legs when doing the action, so your back will leave the ground and your hips will share the work that should be done by your abdominal muscles.

When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. When doing this action, many people like to put their hands behind their heads, but when sitting up, the role of their hands is only to pull their heads forward, which is not good for practicing abdominal muscles. Putting your fist on your chest is different.

Step 3 cross your legs and sit-ups

This is an advanced movement, which can practice the upper abdomen and lower abdomen at the same time. Lie on your back on the ground, with your right leg bent and raised, and your lower leg parallel to the ground. Then put your left foot on your right knee, gently hold your head with your hands, contract your abdominal muscles and lift your upper body. At the same time, raise your hips and start sitting. When recovering, don't touch the ground with your shoulders and lower your hips slowly, so that your abdominal muscles are always in a state of tension and contraction. Change your left leg after you finish, and do the same.

4. Reclining and sitting up

Practice the external oblique muscle of abdomen. Lie on your back with your knees bent and put aside. The arm on the leg side is flat. Open your fingers and hold the ground. Bend your elbow with your other arm and gently hold your head with your hand. When sitting up, the trunk must not rotate, lift directly, and the legs must not move. The prone position outside the abdomen is completely tightened, and the shoulders should not touch the ground when recovering. And do the same thing on the other side.

5. What are the main methods to develop pectoralis major?

The main method of developing pectoralis major is barbell pressing and other exercises. Because the muscle volume is directly proportional to the weight lifted. The weight of bench press barbell is much larger than dumbbell. It is difficult to treat heavy dumbbells as bench presses or "birds". ?

In general, if the bench press weighs 60 kg and each group does 8- 10 times, the chest circumference can be trained to 95 cm. If you practice at 100 kg, your chest circumference will exceed 100 cm and reach 120 cm.

6. How to design and practice bench press barbells?

Bar dumbbell exercises are mainly influenced by factors such as bell weight, grip mode, grip distance, lifting angle, lifting speed and group times, and pectoralis major is no exception. ?

The bar diameter of bench press barbell is slightly thicker, with an outer diameter of 35-40mm and a wall thickness of 2.5-3.0 mm. A thicker lever can reduce the unit pressure of the palm and increase the stress area, which is beneficial to arm lifting. The distance from the grip position to the weight plate should be short, about 100 mm, which can concentrate the weight (force) on the vertical plane near the pectoral muscle and reduce the occurrence of rabbit puppets. ?

The position of lever take-off and landing must be placed on the pectoral muscle to be trained (down to the diaphragm and up to the clavicle). Chest training should be from bottom to top, from wide to narrow, that is, first practice the lower chest (reclining), then the middle chest (reclining), and then the upper chest (reclining). Hold the bar wide first, then middle and then narrow. Wide grip exercises chest muscle width, while narrow grip exercises chest muscle height (thickness). ?

Regarding reclining stools, reclining and reclining (20-30 degrees) and reclining short stools, when only the upper back touches the stool surface, the chest can stand up and the unit pressure can be increased. The upright bench (30-45 degrees) can make the upper chest stand up to a horizontal position and make the barbell act vertically on the upper chest muscles.

7. What is the speed of lying down?

The application of rapid contraction (1-2 seconds) and slow extension (24 seconds) contradicts Wade's law of slow continuous tension (forced contraction for 4 seconds, recovery for 2 seconds). The author's experience is that the reduction time is the same as the contraction and lifting time (2-3 seconds). If the lifting speed is too fast or too slow, the lifting weight is not suitable.

8. What is the effect of triceps brachii on pectoral muscles?

While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles. Usually the weight of bench press should be three times that of triceps.

9. Push-ups?

When there is no bar dumbbell, push-ups can be regarded as the simplest magic weapon to practice chest muscles. Doing push-ups often can also keep the volume of chest muscles, which is especially meaningful for the elderly to keep fit.

Extended data:

Human muscle ***639. It consists of about 6 billion muscle fibers, the longest is 60 cm, the shortest is only about 1 mm, the big muscle weighs about two kilograms, and the small muscle weighs only a few grams. The average person's muscles account for about 35% to 45% of the body weight.

According to different structures and functions, it can be divided into smooth muscle, myocardial muscle and skeletal muscle, and according to morphology, it can be divided into long muscle, short muscle, platysma muscle and orbicularis oris muscle. Smooth muscle is mainly composed of viscera and blood vessels, which has the characteristics of slow contraction, lasting contraction and not easy to fatigue. Myocardium constitutes the heart wall, and neither of them contracts with human will, so it is called involuntary muscle.

Skeletal muscles are distributed in the head, neck, trunk and limbs, and are usually attached to bones. Skeletal muscle contracts rapidly, forcefully and easily, and can contract and contract with people's will, so it is called voluntary muscle. Skeletal muscle is striated under the microscope, so it is also called striated muscle.

References:

Baidu encyclopedia-muscle