If you want to dress more shapely and shape your shoulders well, then you need to exercise your deltoid muscles. This is the joint position of our shoulders and arms, which is equivalent to a pivot. When you strengthen your deltoid muscles, your shoulders will be effectively changed, which will make your shoulders stronger.
The first group of actions This movement in practice you need to use to the barbell clamp shoulder push equipment, the movement is very simple. It only requires you to feel your shoulder force and stretch in the exercise. When you recover from the exercise, you should not use the force of the machine, but use the force to control it. The second action This action is called Arnold's recommendation, which is a very classic shoulder exercise. In practice, you can work out the triangle toe in and middle toe in at the same time. In the exercise, the starting action is to lift the dumbbell to the chest, then open the dumbbell outward at the beginning, then push it up, and then turn it to the chest when lowering it. Watch your shoulders as you practice and keep them tight. The third move The equipment is raised horizontally on the side, which can stimulate your middle bundle during exercise. When practicing this movement, you should put the handshake behind your body and pull it up from behind, which will make you get better exercise effect. In practice, put the other hand behind you, or grasp the pull rod beside you, don't let it move, causing other parts of the body to complete the exercise with the help of force. The fourth action The action name is dumbbell side lift. Don't use too much dumbbells when you practice, which can change your posture and affect the effect of your exercise. Use the weight you can easily control during the exercise, which will also give you a good feeling of exercise. During practice, it is important to open the shoulder, bend the elbow slightly, and the arm is not fully extended. The fifth move This is the dumbbell bird, mainly to exercise our triangle back beam. When we exercise the deltoid, we can't just exercise the front, middle and back, which can make your deltoid more shape. The sixth move This action is called rope face pull. Many people may not adapt to the first exercise, but if you keep practicing, you will find the efficiency of this action after a long time, which can make your back bundle get good stimulation effect. Exercise volume suggestion: 6 movements, 4 groups for each exercise, 8 ~ 12 times for each group.
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We often ignore the importance of breathing in fitness, and if we can't grasp the right breathing method during exercise, it is very affected for us.
When the equipment exercises, when doing a light weight action, you can take a deep breath, and then the action starts to exhale when the action is finished. The reduction process inhales. Note that the action time should be consistent with the breathing time. Generally, the first action is to force for 1 second, then one second will exhale the air. The general situation of reduction is 2 seconds, which means that it takes 2 seconds to fully suck the gas in the process of inhalation. Then, we can breathe regularly while doing repeated actions. If you do a group of exercises that are very strong, you should use it to hold your breath. The correct use of choking can promote the performance of exercise and increase muscle tension. If the wrong use of suffocation can make blood pressure drop, produce dizziness, tinnitus, nausea and other discomfort. The correct way to hold breath is that the breath before suffocation should not be too deep, and it should be carried out in a little and rhythmic manner when exhaling. It is not suitable for each action. It must be used for the last sprint or when making the maximum weight. Aerobic breathing is a form of breathing at the same time of mouth and nose. This not only can increase the intake of oxygen, but also improve the performance of exercise, prolong our exercise time, and reduce the airway ventilation resistance, and make the breathing process more smooth. People in the exercise (running, cycling, etc.) there is a period of chest depression, breathing difficulties, slow frequency of exercise, low mood phenomenon. This is because of the intense exercise, the oxygen intake can not meet the needs of the body, resulting in the weight bench 1000 lb capacity phenomenon of hypoxia, which is called the extreme in sports medicine. The way to improve this feeling is to inhale deeply, and when more oxygen is used by the body, it will disappear slowly. The opposite is to breathe deeply after deep inhalation, and keep a rhythmic breathing state. Such sports will persist for a longer time, and improve the heart and lung function and reduce fat will be more effective. Bent barbell rowing is a very good action. I believe some people are familiar with it. There are many benefits of leaning barbell rowing. At the same time, leaning barbell rowing is also exquisite. Where is the lean barbell rowing practice? People know where to practice. So, where do the muscles leaning over and barbell rowing do? Let's take a look together below!
Bent over the barbell rowing where to train the muscles In the action of leaning over and barbell rowing, most of the back muscles are trained, the most important are the middle and lower trapezius muscles, rhomboid muscles, latissimus dorsi and deltoid muscles. At the same time, it also stimulates many deep muscles. . For friends who want to increase the thickness of their backs, rowing is one of the best training exercises. When the barbell is pulled back, the trapezius muscles olympic bumper plates contract, and the rhomboid muscles contract at the same time, making our shoulder blades retract; the function of the deltoid posterior bundle is to stretch our shoulder joints back when contracted; as for the latissimus dorsi, It is the active muscle of our upper limb pulling action, which has the function of pulling other people or things closer to the body. The essentials of bent over and rowing with a barbell 1. Hold the barbell with both hands, bend your knees slightly, and bend your upper body forward until it is almost parallel to the ground while keeping your back straight. Drop your arms naturally and look ahead. This is the starting position of the action. 2. Contract the back muscles, lift the barbell in a rowing trajectory, and exhale at the same time. Note that the elbows are close to your sides. 3. Stay at the top for a while, then slowly return to the starting position while breathing in. 4. The above is a complete action, repeat the action up to the recommended number of times. Note: If you have a problem with your back, please do not do this action. You can use a low pulley rowing instead. If you are not sure how much you should use, choose a lighter weight first. And keep your back straight. Change: You can also use reverse grip to do this movement. Fitness equipment in the gym, whether it is strength fitness equipment or aerobic fitness equipment, is a good assistant to help us build our body. We must know how to use them correctly and train reasonably to help us to gain the results we want.
1. Warm up properly Enter the gym, do not start to put into the formal fitness equipment training, to gradually warm up, so that you slowly into the state, in order to prepare for the formal training. If it is cold, it is necessary to wear more heat preservation and prolong the preheating time in combination with the temperature of the training site. In addition, even if you love weight, do not warm up with heavy fitness equipment. You can warm up your body with some flexible stretching operations as the beginning of the activity. Don't over time. It can be about 10 minutes to let blood be filled with oxygen and can transfer energy materials to the whole body. 2. Training correctly Correct training not only refers to the correctness of the training deadlift squat method of each part of the body, but also includes the rationality and correctness of the order before and after each exercise of fitness equipment. Because the blood that flows to your muscles is the implementer of building and protecting the muscles. Keep the area you want to keep congested and stay in training for as long as possible. For example, after you have finished your chest with fitness equipment, it will be a good choice to practice your shoulders immediately, rather than your calf. Many biceps injuries occur at the beginning of arm training - bending exercises. This is because the method of holding straight bar and barbell back when using fitness equipment is not correct, which causes excessive pressure on elbow joint. No matter what others say, never bend the barbell to put the exercise of this fitness equipment training action in the arm training. 3. Don't make muscles overwork When the body sends out "I can't" and "can't practice" signals, and you ignore this signal and continue to carry out your own way, then you are not far from being hurt. It is necessary to know that the overload and over training in fitness equipment training are two concepts of different nature. Although they are very different in training, the results are totally opposite. It is wise to recognize and distinguish the difference between them. 4. Focus When you get into the gym and start training, don't let others distract you. In the training of fitness equipment, eyes are watching the movement of oneself and muscles in the mirror. The kind of casual, while practicing while chatting training caused by the injury may occur at any time. 5. Reasonable nutrition Food is the energy material on which we move forward. Without reasonable nutrition supplement, we will be difficult to progress and cannot reach a good state. The so-called rationality is to meet the special needs of personality on the basis of following the common character. Let the reasonable nutrition repair the muscle fibers that we use fitness equipment to train the muscle fibers that are damaged intentionally, so as to make it more robust, thus greatly reducing the probability of injury. For barbells, many people know that barbells are often seen in daily life, and many exercises require the use of barbells, such as barbell flat bench press, and barbell flat bench press. I believe someone knows it. So, where is the barbell bench press exercise? Let's take a look together below.
Where is the barbell bench press exercise Narrow grip can strengthen the inner part of the pectoralis major and the triceps. Wide grip distance can strengthen the exercise of the outer part of the pectoralis major muscle. The bench press is a compound exercise involving multiple joints, including shoulder joints and elbow joints. The second half of the bench press will drive the movement of the shoulder joint. The movement of the elbow joint is driven by the triceps, which occurs in the upper half of the journey. Therefore, you should not focus on your arms when doing bench press, but should focus on experiencing the feeling of chest muscles pushing up the barbell and feeling the process of chest muscle contraction. In addition, the novice must learn to focus on the contraction and extension of the muscles from the beginning, instead of blindly adding weight to the bar to cause movement deformation. Flat barbell bench press action essentials 1. The barbell bench press generally uses a wide grip to lightest trekking poles allow the pectoralis major muscles to be more fully extended and fully contracted; the torso and the upper part of the chest are required to be arched, the shoulders are completely sunk, and the barbell bar is placed The chest is about 1cm above the nipple; when the barbell is pushed up until the arms are straightened, the pectoralis major must be in a state of "peak contraction" and stop for a while. 2. Exhale when pushing up, and inhale with your mouth when you return to the starting position. 3. Do not lift your hips and waist off the stool. 4. Position of the feet: Separate the legs at a 45-degree angle and lay flat on the ground for strong support. If you step on the bench, the stability will be poor, and you need to share a part of the strength to control the stability of the core muscles, so that you can't exert the maximum strength to exercise the chest muscles. Of course, you can put your feet on the stool on the Smith machine without this concern, and it can effectively prevent the waist and abdomen from assisting in the force, and exercise the pectoralis major in isolation. Note: Different grips have different points for stimulating muscles: exercise the pectoralis major and triceps muscles with a slightly narrower grip; exercise the entire pectoral muscles with shoulder width; exercise the outer pectoral muscles with a width slightly wider than the shoulders; exercise the deltoid muscles if it is wider After beam. What to pay attention to when pressing flat barbell bench press 1. Always hold the barbell tightly. Holding the barbell tightly is equivalent to increasing the tension of the forearm, upper back and chest muscles. 2. Keep your chest straight (extension of the thorax) throughout the movement. 3. The elbow is close to the body, and the angle between the forearm and the torso is about 45 degrees. 4. Take a deep breath and hold back when you exit the bar. 5. The trajectory of the barbell's descent and push is like doing a leaning over rowing. Maintain control of the weight and prevent it from falling freely. 6. The back, buttocks and legs continue to be tense and perform isometric contractions (the length of the muscles does not change when they are contracted, but only the tension increases). 7. When the barbell drops to the chest, press your feet down to the ground, push up the barbell forcefully and exhale. 8. Push up the highest point without locking the joints, and always keep the back arch and thoracic extension. |
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August 2022
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