If it is a four-day training cycle

On the first day, do leg training, squats, leg extensions, and leg curls

On the second day, do chest training, barbell lying On the same day as you press dumbbell flyes, you can press the front of your shoulders

The third day is still leg training, which can be changed to small-weight endurance training

The fourth day is back training and deadlifts (this The movements are for the back, not the waist) Barbell rowing pull-ups

Need explanation

Leg strength is the most important in bodybuilding and strength training. You cannot adopt a supremacist approach and focus on the development of the upper limbs. There are many Mistakes made by beginners and even professional coaches.

In addition, shoulder muscles and waist and abdominal muscles are only used to maintain stability during strength training. Heavy shoulder and waist and abdominal training should not be performed in the early stages of training (the first four weeks).

For example, shoulder training can be done on training days with small weight dumbbells placed flat on the chest. The waist and abdomen can be done on back training days.

Hope it helps.

In addition, you can also have strong abdominal muscles, an attractive six-pack, or even an eight-pack. Abdominal muscles are a symbol of fitness and are also armor that protects important body parts. Weak abdominal muscles may lead to increased anterior pelvic tilt and lumbar spine curvature, and increase the chance of low back pain. It is very necessary to exercise abdominal muscles. Here are three sets of exercises to exercise your abdominal muscles, which are simple and easy to do.

Lie on your back and raise your legs. Lie flat on the bed or floor mat, with your back close to the bed (or the ground), hold the head of the bed with both hands to fix your upper body, lift your legs up and down at the same time, repeat several times.

When performing movements, please pay attention to: 1. The body is prone to shaking. You can find a partner to support your upper body to prevent the body from shaking. 2. If you want to exercise the lower abdomen to the maximum extent, you should lift your buttocks as much as possible at the highest point of each movement to fully mobilize the muscles of the lower abdomen. 3. If you find this action difficult, you can bend your legs slightly to reduce the difficulty and complete the action.

Lie on your back and pedal with your legs raised. Lie flat on the bed or floor mat, with your back close to the bed (or the ground); at the same time, raise your legs high so that they stay in the air, and do a bicycle pedaling motion in the air, repeat many times.

Be careful when doing the movements: 1. You will feel very tired when doing this movement for the first time. The amplitude should not be too large and the speed should not be too fast. 2. After you become proficient in the movements, you can increase the intensity of the exercise by straightening your legs every time you "pedal".

Bench sit-ups. Lie flat on the ground with your calves resting on a bench (or chair, bed edge, or steps), and use your abdominal muscles to sit up your upper body. When returning, slowly lower your shoulders to the ground and keep your abdominal muscles tight.

Be careful when doing this action: 1. Do not put your hands behind your head. Because when you are about to reach exhaustion, you will use your hands to hold your head hard, which will cause damage to the neck muscles. 2. The higher and straighter your shoulders are from the ground, the better, but your waist should be close to the ground. 3. Pay attention to keeping your upper body stable. 4. Don’t use force on your feet.

Sit-ups are the most commonly used exercise for abdominal muscle training. Equipment needed: A soft foam or air mattress.

(1) Starting position: Lie flat on the mat with your knees at a 90-degree angle, your heels on the ground, and your toes pointing up; put your hands under your head, or cross your hands on In front of your chest, keep your chin a certain distance from your chest, and bend your abdomen so that your back just lies on the air mattress. (2) During the action, curl your abdominal muscles forward to curl your body as much as possible, with your back and air cushion at a certain angle. Relax your foot muscles and maintain this position for 2-3 seconds. Then slowly relax your abdominal muscles and let your body fall. , return to the starting state. Action Instructions: During the entire process, please keep your chin at a certain distance from your chest. Place your hands behind your head, but do not use force to lift your head.

The method of doing sit-ups must be correct

Fitness coaches said that many people practice sit-ups due to technical errors, which not only fails to achieve the effect of exercising the abdominal muscles, but is prone to injury. The correct way to practice sit-ups is: exhale when curling up, exhale through the mouth, inhale through the nose when lowering, do 15 to 20 per minute.

See points (1) and (2) for explanation.

Muscular men should strictly control the frequency of fitness when exercising

If fitness is "three days of fishing and two days of drying the net", the effect will be greatly reduced, especially when training muscles, it must be stricter Master the frequency of fitness.

Rest is necessary when doing muscle exercises, but not for too long. Muscle exercise consumes a large amount of nutrients. After exercise, after proper rest, the nutrients in the muscles are quickly replenished, and the amount replenished will be more than consumed. This phenomenon is called " Over recovery”. "Excessive recovery" allows the muscles to obtain more nutrients and become more developed with more training. If the muscles are not given sufficient time to replenish nutrients, the muscles will not grow stronger than before. Some studies believe that this rest period is calculated based on the muscle regaining its last exercise capacity, which generally takes 2-3 days.

After 2-3 days, if there is no stimulation from exercise, the effect of exercise in the previous period will gradually fade away. This is because muscles are also composed of various proteins, and proteins, these muscle components, are also in a dynamic state of constant consumption and replenishment.

If you supplement too much, your muscles will grow; if you consume too much, your muscles will decline.

If you do not exercise in time and lack factors to stimulate muscle growth, and on the other hand, the substances that make up muscles are constantly being consumed, people who exercise will naturally find that "the exercise effect is not obvious" and "than before" The muscles are smaller," "the arms are no longer strong," "the muscles are not as strong as before," etc. This is why exercise cannot be done by "three days of fishing and two days of drying the net."

In order to avoid the above situation from happening, coaches in the gym require students to persist in exercising and develop scientific muscle exercise frequency (that is, the number of times of exercise per week) for students. The most appropriate frequency of exercise should be to perform the second exercise before the effects of the previous exercise have worn off. In this way, the effects of each exercise gradually accumulate, and the purpose of improving physical fitness, increasing muscle, and improving health can be achieved.

In order to achieve the best training effect, practice each part of the body at least twice a week, do 4 exercises for each part each time, and do 4 sets of each exercise.

If you have to interrupt for a period of time due to special circumstances, don’t be discouraged. Keep exercising and you will definitely gain a lot. When resuming exercise, the frequency of exercise should be small, preferably 3 times a week for 15-30 minutes each time. Later, as your body recovers, you can exercise 3-5 times a week for 30-50 minutes each time.

Be careful about muscle strains during summer exercise

Summer is here, and it is the best time to exercise to lose weight. But don’t easily think that muscles are less likely to be strained in hot weather. Before exercise, you must be prepared to move your hands and ankles well and fully stretch your muscles and tendons. Because most sports injuries are caused by neglect of self-protection during exercise, excessive or improper movement of muscles or joints. However, don’t be nervous once you are injured. Here are some simple first aid measures to teach you how to deal with the wound in time, thereby minimizing the damage to the body.

Ankle sprain

Wearing high heels, falling while running, etc. may cause ankle sprain, which is one of the most common sports injuries. If you sprain during exercise, the first step is to stop the exercise immediately and do not rotate the injured joint, otherwise it will only cause greater damage to the joint. The second step is to apply ice. You can put some ice cubes in a plastic bag, add some water and apply it to the injured area. After applying it for 15 minutes, rest for 5 minutes. Repeat this for about an hour or two, and then wrap the injured joint with an elastic bandage. . Also, keep the injured area elevated every day to avoid swelling.

Reminder: Generally speaking, ankle sprains require a recovery period of 2-3 months. You must wait until complete recovery before running again, otherwise you may sprain again. In addition, do not massage the injured area after injury to avoid causing wider congestion, which is very detrimental to treatment and recovery.

Finger contusions

Finger contusions are mainly caused by incorrect movements when catching the ball, or by excessive tension and straightening of the fingers when breaking the ball. When a finger is just bruised, it is called an emergency period in medicine. You should immediately apply cold water or ice to the injured area for about half an hour. This can shrink the capillaries and reduce edema. Generally, the acute phase lasts for 24 hours, during which a cold compress is applied at regular intervals, about 2-3 times. After the emergency period, you can use some drugs to activate blood circulation and remove blood clots, such as safflower oil, Yunnan Baiyao spray, etc. to wipe the affected area and rub it gently. Reminder: Do not use such drugs or rub the affected area during the emergency period, as this will accelerate blood circulation and increase swelling. In addition, if the finger has not yet healed but continues to move, be sure to use tape or a band-aid to fix the affected area to avoid further injury. If the finger injury is serious, it is best to go to the hospital for treatment after simple treatment.

Muscle cramps

Muscle spasms, commonly known as cramps, are often caused by sudden and violent muscle contractions or involuntary contractions caused by stimulation of brain nerve tissue. There are many reasons for cramps. The main reasons are excessive muscle exertion, excessive loss of salt in the blood, and excessive local temperature changes. For example, if you jump into cold water to swim without sufficient warm-up, you will get muscle cramps. Frequently occurring areas include fingers, palms, forearms, toes, calves, thighs, etc.

For finger spasms, you can first clench your fist, then stretch it forcefully, and perform rapid movements several times until recovery. For palm spasms, first hold your hands with your fingers crossed, turn your palms outward, stretch and bend backwards, and you can recover after several exercises. If a toe spasms, straighten the leg, use the spasmed toe against the heel of the other foot, use the heel to press the foot as hard as possible, and bend the sole of the foot as far back as possible. When the thigh is spasming, bend the leg in front of the abdomen, hold the calf with both hands, forcefully adduct it several times, and then straighten the leg, repeat this many times.

Reminder: If the muscle cramp lasts for a long time, or the above method cannot be effective, you should receive heat therapy quickly, using a hot water bottle, hot towel, hot water bath or any kind of electrothermal therapy. Local spraying or applying some muscle-relaxing and pain-relieving lotions or ointments will also be effective.

How to build strong abdominal muscles

Abdominal muscles should always be a pain in every man’s heart. I think that when I was young, I had beautiful six-pack muscles, but now I only have six-pack muscles. Get rid of the fat accumulation in your beer belly. If you start exercising from now on, you can regain your youthful vitality.

Recommended equipment: sit-ups

Action essentials: Lie on your back on the equipment, with your abdomen and thighs at 90 degrees, thighs and calves at 90 degrees, and your body in the shape of a flying fish. Cross your arms and hug each other in front of your chest. Use your abdominal strength to lift your back off the floor, but keep your lower back pressed against the floor. The movement is just the compression of the abdomen, causing the spine to bend. After a moment of pause, the tension of the abdominal muscles is used to control the spine, and the spine is slowly stretched and restored.

Note: The position of both hands has a direct impact on the amount of pressure during abdominal contraction. There are generally three different placement positions: the easier one is to keep the hands straight and flat on the side of the body; the medium difficulty is to cross the hands and hug each other in front of the chest; the most difficult is to put the hands behind the neck.

Types of skeletal muscles

The contraction and extension of human skeletal muscles contribute to every activity of the human body. As small as blinking and frowning, as large as running, weightlifting, cycling, swimming, playing tennis, etc., they are all closely related to the activities of human skeletal muscles. Therefore, skeletal muscles have been the focus of exploring human activities since ancient times; of course, knowledge about skeletal muscles is also the basic sports concept that every participant in sports should have.

The human body has about 400 skeletal muscles of various sizes, accounting for about 36 to 40% of the body weight. Skeletal muscle is composed of muscle cells, also called muscle fibers. Each muscle fiber is wrapped by the myofiber membrane. Several muscle fibers form muscle bundles. Each muscle bundle is also wrapped by the perimysium. Muscle bundles are then combined into the muscles we see from the outside. The skeletal muscles are densely covered with blood vessels and nerves, which contribute to the energy supply, waste elimination and activity control of the skeletal muscles.

Each nerve fiber and the muscle fibers it controls are called motor units. The number of muscle fibers controlled by each motor unit depends on the location and its function. In the fingers, the number of muscle fibers controlled by each motor unit is significantly less than the motor units of the thigh muscles.

The main components of muscle fibers are proteins, including actin and globulin. The arrangement of actin and globulin forms the striations on the microscopic appearance of the muscle, making skeletal muscle also known as striated muscle; the connection and sliding of actin and globulin form the basic source of force for muscle contraction.

In the early days, skeletal muscle fiber types were distinguished by the speed of muscle contraction or the density of capillaries. According to the activity function of skeletal muscles, the types of skeletal muscle fibers can be divided into slow-twitch muscles (Type I) and fast-twitch muscles (Type II); according to the type of skeletal muscles, the types of skeletal muscle fibers can be divided into Muscle (TypeA) and white muscle (TypeB). Research has found that although slow-twitch muscles are all red muscles, fast-twitch muscles can be divided into red muscles and white muscles. Therefore, the types of human skeletal muscles can basically be divided into slow-twitch red muscles and fast-twitch red muscles. There are three major categories of fast-twitch white muscle and fast-twitch white muscle. Moreover, for the general public who live a sedentary lifestyle, the three types of skeletal muscle account for about 50%, 25% and 25% respectively, which means that the proportion of slow-twitch red muscle is the highest. Guide to exercise methods for different muscles

(1) The pectoralis major muscle

It is a fan-shaped flat muscle located under the skin of the chest. It has a large range and is divided into two parts: the superior pectoralis muscle and the pectoralis major muscle. part. Its function is to move the upper arm inward, forward, downward and upward; the arm rotates inward. It can be trained through bench presses at all angles; flyes at all angles; parallel bar dips and extensions; supine pull-ups; push-ups; and side pull-downs with heavy weights.

(2) Biceps brachii

It is located under the skin on the front of the upper arm. Its function is to bend the elbow; lower the forearm with the palm upward; bend the forearm forward to the shoulder. The training methods are various types of curls and rowing movements.

(3) Sternocleidomastoid muscle

This is the most prominent muscle located in the superficial layer of the neck. Its function is to bend the head and neck laterally; rotate the head and neck. , bend the neck forward or backward. It can be exercised by wearing a neck hat, wrestling bridge, power-assisted and self-resistance movements.

(4) Forearm flexor digitorum

It is located subcutaneously on the inside of the front of the forearm and can flex and abduct the hand. This muscle can be developed using exercises such as overhand weights and overhand weighted wrist extensions. (5) The trapezius muscle

is located under the skin of the neck and back. One side is triangular, and the left and right sides are combined to form a trapezius, which is called the trapezius muscle. Its function is to raise and lower the shoulder straps; move the shoulder blades; and tilt the head back and sideways. It can be trained through shoulder shrugs, power raises, behind-the-neck presses, lateral raises, and rowing movements.

(6) Deltoid muscle

It is located under the skin of the shoulder. It is a triangular-shaped muscle that forms the bulging shape of the shoulder. The muscle fibers on both sides are spindle-shaped and the fibers in the middle are multi-pinnate. This structure makes the muscles small but powerful. Its function is to raise the arms to a horizontal position; the arms are raised forward, middle, and back to a certain height in a certain direction. It can be trained through various dumbbell and barbell presses, bench presses (front delt), dumbbell lifts to the front, back and behind; pull-ups.

(7) Triceps brachii

It is located under the skin on the back of the upper arm. Its function is to straighten and pull the arm back. It can be trained through arm flexion and extension, arm flexion and pull-down, narrow-grip incline press, various arm flexion and extension movements, and rowing.

(8) Brachioradialis

It is located under the skin of the outermost part of the forearm muscle and is long and flat in shape. When near the fixed point, the forearm can be flexed. When moving away from the fixed point, the upper arm can be moved forward. Develop the strength of this muscle with exercises such as weighted curls and pull-ups.

(9) Brachialis

It is located deep in the lower part of the biceps brachii. It originates from the front of the lower half of the body of the humerus and inserts into the ulnar tuberosity. The function is to bend the elbow. The training method is the same as the biceps brachii.

(10) Latissimus dorsi

Located under the skin of the lower back and lower back of the chest, it is the largest latissimus dorsi muscle in the body. The upper part is covered by the trapezius muscle. Its function is to pull the arms down and back; press the shoulder straps down; and turn the torso sideways. The training movements include various types of pull-ups and pull-downs with heavy weights; rowing movements; and supine pull-ups.

(11) Upper back muscle group (teres major, teres minor, infraspinatus, rhomboids)

Located in the upper back of the human body. The arms can be rotated inward and outward; the arms can be drawn backward; the shoulder blades can be raised, rotated, and lowered. Training exercises include squats, deadlifts, rowing, etc.

(12) The serratus anterior muscle

It is located under the skin on the outside of the thorax. The upper part is covered by the pectoralis major and pectoralis minor muscles. It is a flat muscle. Its function is to turn the scapula downward; to pull the scapula to one side; to help expand the chest; to help raise the arms above the head. The training exercises are supine pull-ups and standing presses.

(13) Rectus abdominis (upper abdominal muscles + lower abdominal muscles)

It is composed of upper abdominal muscles and lower abdominal muscles. Located on both sides of the midline of the anterior abdominal wall. Its function is to bend the spine forward; compress the abdomen; compress the ribs. The training methods are various sit-ups; straight leg raises.

I hope the above information can help you, and I wish you success!