9 actions to create winter warrior: chest, shoulder, triceps, there is no cowardice!

Day 1 to build winter fighters: chest, shoulder, brachial, there is no cowardice!

First, the tabletDumbbell bench press

Number of groups: 4 Number of times: 8 Group rest time: 90 seconds

1. Hands holding a dumbbell, sitting on a bench, on the legs, palms relative. Then use the thigh to raise the dumbbell, lift one at a time, and then lie down with homeopathy while bending the arm to support the dumbbell, shoulder width, then contraction of the chest to lift the dumbbell.

2. Then slowly lower the dumbbells to both sides of the chest, while breathing. Until the chest is stretched to the limit .

3. Straighten up the arm, the dumbbell quickly pushed to the top of the chest, while exhale. Slightly stay at the top, feeling chest muscle contraction.

Second, the sloping dumbbell bench press

Number of groups: 4 Number of times: 8 Group rest time: 90 seconds

1. Hold a dumbbell in each hand, sit on the stool, place it on the thigh, palm opposite each other.

2. Then raise your dumbbell with your thigh and hold it up one at a time, placing it on your chest, palm forward, shoulder width. Lying back to the back at the same time, chest abdomen.

3. Then pectoral muscles will push the dumbbell up, exhale at the same time.

4 arms straight, peak time to reach the top of a second contraction, and then slowly decline, while breathing. Pay attention to slow down slowly.

Third , push-ups

Number of groups: 3 Number of times: 10 Group break time: 60 seconds

1. Chest abdomen, trunk and leg to maintain a straight line.

2. Arms naturally straight perpendicular to the ground.

3. Both hands and shoulder width, always keep the back straight, elbows open diagonally.

Fourth, dumbbell shoulder press

Number of groups: 4 Number of times: 8 Group rest time: 90 seconds

1. hand holding a dumbbell, the elbow opening, carried the boom and the ground surface of the water flat position.

2. Straighten your arms up, raise your dumbbells over your head and exhale.

3. Then slowly fall dumbbells, while breathing.

Five, dumbbell side flat

Number of groups: 3 Number of times: 10 Group break time: 60 seconds

1. The body upright, each holding a dumbbell in both hands, both sides of the body naturally drooping, palm relative, feet open shoulder width.

2. Keep the arm micro-bend, the dumbbells to both sides of the body, while exhale, until shoulder-height. On the process of lifting, you can let the tiger's mouth slightly tilted down to better stimulate the shoulder in the beam.

3. Slightly stay at the top, feel the shoulder muscle contraction. Then dumbbell back down, while breathing.

Six, under the rope

Number of groups: 3 Number of times: 10 Group break time: 60 seconds

1. Connect the straight bar to the high pulley, then hold (palm down), shoulder width.

2. Torso upright, sticking the upper arm to your torso and perpendicular to the ground.

3. shrinkage brachial triceps lever pressed it just touches the thighs and arms fully extended and exhalation. The upper arm should always remain stationary and close to the torso, only the forearm moves.

4. After the peak shrinks for a second, lever slowly falls back and breathes in.

Seven, bent over dumbbell arm flexion and extension

Number of groups: 3 Number of times: 10 Group break time: 60 seconds

1. Hold a dumbbell with each hand, bend your knees slightly, bend your torso parallel to the ground, keep your back straight, your upper arm clings to your torso, parallel to the ground, and your forearm naturally droops.

2. Maintain the upper arm fixed, the use of triceps power dumbbell back up, exhale at the same time. Until the forearm and the ground parallel to the top of a little stay, feel severe contraction triceps.

3. Maintain the upper arm fixed, and then slowly fall back dumbbells, while breathing, the body may have a slight swing.

Eight, hanging leg

Number of groups: 3 Number of times: 12 Group break time: 30 seconds

1. Arm straight to hang himself on the horizontal bar, legs straight drooping.

2. Keep your knees slightly bent and lift your legs parallel to the ground while exhaling and staying at the top for one second.

3. Slowly fall back and inhale.

Nine, the opposite curl

Number of groups: 3 Number of times: 12 Group break time: 30 seconds

1. Lying on the bench, hands holding the bench, knees bent.

2. Contraction of the abdominal muscles will lift the knee close to the chest position, slowly rise and fall, control action.

Particularly hard to grow muscle? Do these three points, to be transferred from thin to be fit and strong!

Difficult to increase muscle, Farewell thin you need to do the following three points!

For those who are naturally scrawny and difficult to increase the muscle, the weight gain is more difficult than the lottery!

Although envy by the fat, but their own painful words, but in general, increased muscle more challenging than reducing fat.

Difficult to add muscle who really hard to grow weight, the following three points to help these difficult to enhance muscle often overlooked or not enough place.

• First, eat wrong, not enough to eat

The primary goal for those with increased muscle strength is to eat more, but most people have no detailed plans or goals. Instead, they simply eat a few more meals per meal, or allow their kitchen aunt to order more meals. If you do, the daily calorie intake should still be less than the target of muscle gain.

The correct approach is as follows:

1, record your calorie intake, just in front of several times, before weighing to measure their own food intake , and then calculate the calories, and soon be able to grasp their own meal about intake of calories each.

2, intake of the right amount of protein, it is important not to overdose, because the protein allows you to quickly full belly, for those who are difficult to increase muscle, which is the most undesirable situation, but the amount of protein or muscle growth required Specific intake can refer to Hi exercise diet calculator.

3, and gradually increase the calorie intake, rather than once on the "binge eating", the first increase of 20% -30% of the calorie intake, and then gradually increase in the 2-3 weeks to 40%, 50 % Or even 60%.

4, relentless perseverance is the core of the entire increase muscle program, at least to their own half a year, even if a year is not too long for the fitness , and fitness this habit, it is best to cultivate it no longer Put down.

• Second, the theory is understand, but no action

For today's office workers, fast-paced life every day to even eat time are squeezed out.

In this case, in addition to the dinner, we can prepare some calorie-rich foods in advance and then take them to work and eat at rest.

For example: dried fruit, nuts, protein sticks, peanut butter sandwiches , dark chocolate , bread , protein powder , muscle powder , to ensure daily intake by the amount of time, to cultivate this eating habits.

The daily meal time can be written in the phone's memo to help develop this habit.

• Third, excessive aerobic exercise

Many hard-booster have jogging or other forms of aerobic training habits, and although aerobic training is of great benefit to heart health and cardio-respiratory capacity, this form of training does not have an effect on muscle gain, but will hinder Muscle growth.

Resistance Training is a training method that is required for those who are hard to gain muscle. Any form of resistance training such as self-respect, elastic rope , elastic band, dumbbell or barbell can promote muscle anabolism, secretion of synthetic hormones and muscle protein Synthesis.

Coupled with calorie surplus resistance training, to ensure that the intake of nutrients used to increase muscle.

If there is no resistance training but just simply more calories, even if increased weight, are also mainly concentrated in the abdomen, on the surface, may not see how fat, but the increase of visceral fat is more deadly.

It is suggested that those with akinesia temporarily stop aerobic training, or shorten the duration of each aerobic training to 5-10 minutes, while aerobic training should not exceed 3 times a week.

20-minute family weight training program #weight_loss

　　20-minute family weight training program

　　The program takes only 20 minutes, due to self-weight exercise core muscle groups, appropriate with a small dumbbell, small barbell or kettle bell. Can exercise every day.

　　Upper Body Strength Training:

　　The first action

　　Push-ups: 10 times

　　The second action

　　SHOULD FLIES

　　Station from the same shoulder width

　　Palms forward

　　Will dumbbell (kettle bell) on the mention of 180 degrees until the hands contact

　　The third action

　　Triceps flexion and extension (DIPS)

　　Keep your back straight

　　Neck training section:

　　This action is divided into multiple stages, the purpose is to exercise flexibility, neck strength and core strength, each stage, you will have a very big progress.

　　One stage:

　　The first group: 10 times

　　The second group: 7 times, each time to maintain a second

　　The second group: 5 times, each time to keep three seconds

　　Third: 3 times, each time for five seconds

　　second stage:

　　Based on the first stage of action, lift the shoulders and heels, only use the toes and palm support the ground, pay attention, the head should not be as a support point and force.

　　Group number with the first stage

　　The third phase

　　The purpose of this stage is to try to force your head, at the beginning of the head can only take 10% of the body weight, to be proficient after the gradual increase.

　　The fourth stage

　　Hands off the ground, try to let the head bear all the weight, but the hands do not stay away from the ground, to ensure safety.

　　The fifth stage

　　The fifth stage

　　You need to increase the load, and security must wait for the fourth stage can easily be completed when the choice of advanced.

　　Abdominal training part:

　　Here is divided into four stages, each stage to complete the four groups, respectively, 10 times, 7 times, 5 times, 3 times

　　Phase 1:

　　Tighten the abdomen, first raised his head and scapula and maintain a period of time, and then lift the leg, and then restore, repeat.

　　4 groups were 10 times, 7 times, 5 times, 3 times

　　second stage

　　In the first stage of peak contraction, bend the knee until contact with the elbow, and recovery.

　　In the first stage of peak contraction, lift the legs (not bending the knee) and elbow contact, and then recovery.

　　Action and the first phase is exactly the same, but need to hang the kettle in the feet to increase the load.