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.

Poor fitness results?don't avoid leg day, 2 sets of leg training programs: beginner and advanced

Training program designed for beginners and masters, you do not practice loss.

Leg training is a fear for every trainer, and even seasoned trainers can avoid practicing leg days.

Even if dread or insist on practicing leg, or even practice 2-3 times a week, apparently, there are too many benefits of practicing leg.

More Testosterone - Studies have shown that squats promote the release of more testosterone and growth hormone, the two most important hormones for muscle growth .

【2】 Stronger Core - Squats, squats, and deadlocks will greatly improve your core strength.

[3] Stronger spirit - Many people are afraid of practicing legs, but when they persevere, you become a stronger person, both in training and in life.

Today, two different training programs are designed for beginners and advanced trainers.

• First, leg training for beginners

For novices, the amount of training should be moderate, the compound action maintained at 4-6 times, rest between groups generally in half a minute to 1 minute, under the premise of ensuring the quality of action, try to shorten the rest between groups.

Barbell squats - 4 x 4-6 times

Bow stride Involvement - Group 3 × 10 times

Leg lift - 3 x 12-15 times

Leg Curl - 3 sets x 12 times

Sitting leg flexion and extension - 3 groups x 20 times

Stance raised heel - 3 groups x 12 times

• Second, advanced leg training

If you really want to break the leg growth, then I recommend leg training twice a week. This is not a simple training task, it does not mean that two training will reduce the intensity of each training, on the contrary, it will only be more difficult.

The interval between two legs training is recommended in 2-3 days.

【1】Quadriceps and calves

Barbell squats - 4 x 8-10 times

Walking bow and arrow - 4 × 10-12 times

Leg lift - 4 × 8-10 times

Bulgarian sub-squat - 4 × 10 times / side

Leg posture flexion and extension - 4 x 15-20 times

Standing pose heel - 3 x 6-8 times

Sitting lift heel - 3 x 15-20 times

【2】 Hamstring and buttocks muscle group

Romanian Juglans - 5 groups x 8-10 times

Leg Curl - 5 sets x 12 times

Scandinavian Curl - 4 x 6-8 shots

Barbell hip punch - 5 groups × 15-20 times

Rope Hips - 3 x 8-10 shots

Kettlebell swing - 3 groups x 20 times

Out-of-the-box training content, do not hesitate to practice leg, and fitness means healthy, not just the upper body.

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.

9 action a chair home fitness! Body muscle training

Want to increase muscle , you have to eat more to practice.

A diet

Increase the muscle need to increase weight, you have to change the previous eating habits, eat more, five meals a day, add more carbohydrates, protein, fruits and vegetables, kept eating, eat support.

Each of the most painful thing is not the hard work of exercise, but to eat, eat the pain is also very uncomfortable, but no way, you want to eat big enough to eat!

Second, training

Training is also one of the main reasons affecting the effect of muscle increase, muscle training requires a comprehensive scientific training program, so that the whole body muscles to help, so that muscle more harmonious and beautiful.

So it is necessary to develop a scientific and rational training program.

Many people are trained by venues, equipment and other external conditions.

Today, small hi for everyone to recommend a set of training courses , the whole only need a chair (there is a need to do 2) to help, you can practice the whole body muscles.

A total of nine actions, come and learn it Were able to get to: chest , arm , abdominal muscles , buttocks, legs and so on.

Body training action one:

Body training action two:

        Body training action three:

Body training action four:

Body training action five:

Body training action six:

Body training action seven:

Body training action eight:

Body training action nine: