私家教练教你锻炼肌肉（A private coach teaches you to exercise your muscles）

私家教练教你锻炼肌肉（A private coach teaches you to exercise your muscles） 私家教练教你锻炼肌肉(A private coach teaches you to exercise your muscles) Method of training [edit this paragraph] The following exercise methods are for reference only. The specific method depends on personal circumstances. The biceps brachii The front of the arm is raised with the biceps brachii. Basic movements: 1, two arms curl, this action can stand, you can sit, positive and negative grip dumbbells, barbell, a variety of methods. Two, the upper arm must be tight tie two armpits, the use of biceps contraction force, so that the two hands bent to the chest. 2, a narrow grip chin up, but also the use of the contraction in the biceps strength to achieve the purpose of the exercise. (practice six groups, 12-15 times each group). Triceps brachii muscle The upper arm is raised with the triceps muscle. Practicing triceps makes your arm muscles clear. Basic action: 1, and hold the two movements, his face on the wide bench, hands and shoulder width grip barbell on the move, and then with the elbow as a fulcrum, slowly bend back to the top of the head, and then use the contraction of the triceps of the barbell to restore in situ. (practice six groups, 12-15 times each group). The deltoid The muscle on the shoulder is the deltoid muscle, which is divided into the anterior bundle, the middle bundle, and the posterior bundle. Basic action: 1, before the beam, holding a barbell or dumbbell in front of the body, shoulder width grip from the lift force arms straight in front, the arms and the body 90 degrees (six training group, each group of 12-15 times). 2, in the beam, holding a dumbbell in the side, his arm lift sideward from both sides to the top of the head. (practice six groups, 12-15 times each group). 3, after the beam, both hands grip barbell barbell with shoulder width, put on the back of the neck, upper arm to push up the barbell, then slowly bent arm, the barbell in the neck shoulder in situ. (practice six groups, 12-15 times each group). Abdominal muscles Lumbar muscles is more difficult to train the muscles to work hard. Basic movements: 1, oblique board sit ups, this action is no longer said. 2. Lie on the back, lift your legs, lie flat on the bench, hold the stool with your hands, bend your feet with the power of the waist, and bend your body. 3, two, lying on the bench, the arms and legs are straight, straight arm swing, to the hip as a fulcrum, the upper body and legs and folded hands to touch the toes up. 4, after the neck weight-bearing bow, put the barbell in the neck, and slowly to the body forward and legs 90 degrees, and then use the waist strength to restore the original position. (practice six groups, 12-15 times each group). muscles of thigh Basic movements: 1, after the neck squat squat, the barbell across the shoulder, feet open with shoulder width, squat and breathe, and then the strength of the four biceps muscle stand. (practice six groups, 12-15 times each group). 2, the neck before loading squat, extracted barbell placed in the chest clavicle, slowly knees, squat down to the size of the legs, folding close. (practice six groups, 12-15 times each group). To increase the load, place a 5--6 centimeter of brick or wood on the heel pad. Calf muscle The standard of bodybuilding for calf muscles is to practice diamond like diamonds". Basic movements: 1, toes, two tips of standing above ground 5--10 cm of wood or brick, the heel slowly sinking into the ground, and then forced lifting the heels on tiptoe, improve the position of the center of gravity of the body, tighten the buttocks and thigh muscles. (practice six groups, 12-15 times each group) Pectoralis major Pectoralis major muscle is one of the larger muscles of the human body, relatively good practice. Basic movements: 1, supine, birds face up, lying on a wide stool, each holding a dumbbell, Hands up, and then slowly spread out to the sides of the body, as if birds were flapping their wings. (six training group, each group of 12-15 times) 2, lying on the bench wide bench, hands grip barbell after the move, to put above the papilla slowly, and then forced to push this action by the cooperation of two people, the other people do to protect. (practice six groups, 12-15 times each group). 3, push ups in order to improve the difficulty, you can raise the foot to 45 degrees angle tilt, in the back or neck placed heavy load, overload training, so that the pectoralis major muscle fully stretched. (practice six groups, 12-15 times each group) Latissimus dorsi With the developed latissimus dorsi, the displacement of the human body presents a "V" shape, like an open fan. Basic action: 1, pull-up, wide grip chin up neck to body, do not shake, then bent arm pull, this action is the most effective. (practice six groups, each group 12-15 times) 2, sit upright rowing, waist bent into 90 degrees, hands down, holding the barbell, and then pull the barbell to the waist, hold for a while, make the back force. (practice six groups, 12-15 times each group). 3. Practice on a special set of instruments. Dietary nutrition [edit this paragraph] Bodybuilding nutrition overview Bodybuilders need specialized nutrition to meet the high levels of muscle repair and growth. Generally speaking, bodybuilders need more calories than normal people to maintain the energy needed for training and muscle growth, and maintain protein synthesis. The game to prepare food energy level period will be slightly lower than the normal physiological needs to maintain energy levels, and combined with the purpose of aerobic training to reduce fat. The percentage of calories needed by bodybuilders from carbohydrates, proteins, and fats varies from person to person. Carbohydrates are very important for bodybuilders. They provide essential energy for the body to participate in exercise and recovery. Bodybuilders need polysaccharide of low glycemic rate (Low-Glycemic Polysaccharides) and other carbohydrates release, these substances than those with a high glycemic index of sucrose and starch compared to the energy release relatively flat. Stable energy release is very important, otherwise the high glycemic body insulin levels increased sharply, it will induce the body to be more energy into fat and not stored in the muscle, and the supposed role in muscle growth in energy will be wasted. But the Aerobics Athletes in training and often consume some fast digesting carbohydrates (usually pure glucose or maltose), because this will promote muscle glycogen recovery, also conducive to protein synthesis in muscle. Protein should be the most important dietary nutrition for bodybuilders. Functional proteins such as motor protein (motor protein) (including myosin (myosin), kinesin and dynein (kinesin) (dynein)) can cause muscle contraction force. The current view is that the total energy of bodybuilders 25 to 30% should be derived from protein, so as to maintain and improve the synthetic ability of the organism. The protein energy intake is a widely debated topic, many people think that the ideal protein intake per pound (per 0.45 kg) weight intake of 1 grams, while others suggest less, others suggest that 1.5 to 2 grams or more. It is a more reliable conclusion that proteins are best eaten on average during the day, especially during training, training, and three hours before bedtime. There's still a lot of debate about the best protein to eat. Chicken, beef, pork, fish, eggs and dairy products all contain more protein. Nuts, plants, seeds and beans also have high levels of protein. Casein and whey proteins are commonly used as protein supplements. Whey protein is more popular with bodybuilders, because its biological value (BV, Biological, Value) is high and the absorption rate is high. Many famous brand supplements use this kind of protein. Bodybuilders need high quality biological proteins, and they often avoid relying on soy protein as a major protein source because soy has estrogen like components. Of course, there are also some nutrition experts believe that with soybeans, flaxseed and many other plant food in trace estrogenic compounds and phytoestrogens are beneficial, they may own estrogen competition and male hormone receptor, and inhibit estrogen. The effect also involves inhibiting pituitary function and stimulating the P450 system in the liver, which can degrade chemicals, hormones, drugs and metabolic waste in the body, and actively work to eliminate excess estrogen in the body. Bodybuilders often divide a day's food into 5~7 meals, each with the same basic content and equal intervals between meals (usually 2~3 hours a meal). Compared to the regular three meals a day, the use of this method has two purposes: both to prevent excessive satiety, but also to improve the basic metabolism. However, reliable studies by calorimetry and isotopic calibration of water have shown that frequent meals do not contribute to metabolism. Nutrition principle Nutrition is essential for everyone, and people who engage in bodybuilding exercises need more nutrition. Beginners tend to devote all their energies to training instead of nutrition. In fact, without proper nutrition, any training is ineffective, so beginners should pay attention to the following five bodybuilding bodybuilding principles: 1, add enough heat energy: muscle growth is to consume energy, without enough calories, it is impossible to ensure the normal growth of muscle. 2, add enough carbohydrates: bodybuilding training, energy is mainly supplied by glycogen, carbohydrate intake can supplement glycogen, provide energy, and prevent training muscle decomposition. 3, add high-quality protein raw materials: protein is the cornerstone of muscle composition, but also the basis of muscle growth, so every day must eat high quality protein to build muscle. 4, promote synthesis and reduce decomposition: when the synthesis of muscle is greater than decomposition, muscle growth, and vice versa. Therefore, people should pay attention to anti muscle decomposition and promote protein synthesis. 5, maintain a suitable hormone level: the growth hormone, insulin and testosterone in the human body are crucial to the synthesis of muscle proteins. Hormone levels can be controlled by diet and nutritional supplements that stimulate muscle growth. Nutritional strategy Strategy 1: Dinner high protein Developed muscles can be trained by regular weight-bearing exercises and high protein diets, And sleep to gain. Suzuki Kamo, a Japanese sports nutritionist, has discovered that growth hormone, which promotes muscle growth, is secreted during sleep. Growth hormone can guide the amino acids in the blood to muscle tissue, make new muscle cells and repair damaged muscle cells. Therefore, bodybuilders should eat high protein foods at dinner or take amino acids before bedtime so that the muscle growth process is more effective, thus gaining stronger muscle mass. Strategy two: eating high protein after training Scientific research has shown that weight training can also promote the secretion of growth hormone. Because the weight of the muscle fiber caused by weight training can stimulate the body's repair function, and promote the secretion of growth hormone and amino acid synthesis. After weight training, the secretion of growth hormone can be maintained for about two hours. The one or two hour after meals is the peak stage of protein absorption. After training, eating high protein food can make the peak of growth hormone secretion consistent with the peak of protein absorption, so it is more conducive to muscle growth. The resting state of the muscle tissue during sleep can further strengthen the effect, thereby obtaining twice the result with half the effort. Many bodybuilding champions succeeded in using the strategy. They trained two times a day, before lunch (including NAP), and before dinner (including staying up late). Thus, they provided a two chance in a day for the secretion of growth hormone and muscle growth, and no wonder they were successful.