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首页 男士完全健身手册

男士完全健身手册.pdf

男士完全健身手册

yjwwjy2004
2009-09-01 0人阅读 举报 0 0 暂无简介

简介:本文档为《男士完全健身手册pdf》,可适用于领域

TOTALBODYTOTALBODYWORKBOOKMEN’SHEALTHTOTALBODYWORKBOOK|wwwmenshealthcomForearmflexorsBicepsForearmextensorsTricepsNEXTTIMEyou’reinthegym,lookaroundHowmanyoftheguysaretryingtobuildbiggerarmsLotsofthem,rightFewofthem,unfortunately,aregoingtosucceed“Mostguys’workoutswon’tincreasethesizeoftheirarms,”saysDavidPearson,PhD,ofBallStateUniversityManymenjustworkuntiltheycan’tlifttheirarmsanymore,whichforcesinenoughbloodtocreateagreat“pump”butdoesnothingtoaddbeefTheonlywaytodothat“Liftheavierweightswithgoodform,”PearsonsaysThisfourpartplanwilltakeyoufrombeginnertoironman,asyouworkwithincreasinglyheavierweightsondifferentexercises,usingshiftingsetsandrepetitionsResult:realmusclegrowthforaslongasyouwantitLouSchulerGOALSBeginner:AccustomyourbodytoexerciseandincreasethestrengthinyourarmsAdvancedbeginnerandintermediate:StarttodevelopvisiblymusculararmsAdvanced:Createarmslikeasuperhero’sEditor’snote:Thisisthefirstinaseriesofchaptersthatwillteachyouhowtobuildthebodyyouwant,onemusclegroupatatimeBrachioradialisBrachialisIllustrations:SamSiscoicons:JimNuttleTOTALBODYWORKBOOKChapterOne:TheArmswwwmenshealthcom|TOTALBODYWORKBOOKMEN’SHEALTHStandinfrontofamirrorwithyourarmsstraightdownatyoursides,palmsfacingforwardNotethatyourhandsaren’tdirectlyunderyourshouldersthey’reafewinchesouttothesidesThisiscalledyourcarryingangle,andit’sthemostcomfortableandnaturalpositionforyourhandswhenyouperformbicepscurlsADVANCEDBEGINNERFrequency:DotheseexercisesaspartofatotalbodyweightworkoutthreetimesaweekTechnique:Increaseweightsby⁄topoundsforeachsetRest:minutesbetweensetsProgress:StarteachweekusingyourheaviestweightfromtheweekbeforeVariety:Afterorweeks,gobacktotheBeginnerexercises,butusetheguidelinesaboveHowlong:Whenyourstrengthandmusclesizestopimproving,orwhenyouhavethetimeandenergytodomoreexercises,movetothenextlevelBEGINNERFrequency:DotheseexercisesaspartofatotalbodyweightworkoutthreetimesaweekRest:minutebetweenexercisesProgress:Increaseweightseachweek,shootingforincreasesof⁄topoundsatatimeHowlong:Followthisprogramforyourfirsttoweeksofexercise,oryourfirstfewweeksafterreturningfromabreakWhenyoustopmakingstrengthgains,you’rereadyfortheAdvancedBeginnerprogramDUMBBELLCURL(BICEPS)Sets:Repetitions:,,BARBELLBICEPSCURLSets:Repetitions:–FRENCHPRESS(TRICEPS)Sets:Repetitions:,,BADFORMKEYINFOTRICEPSPUSHDOWNSets:Repetitions:–BADFORMTotalBodyWorkbookMEN’SHEALTHTOTALBODYWORKBOOK|wwwmenshealthcomTotalBodyWorkbookFrequency:DotheseexercisesaspartofasplitroutineDivideyourworkoutintotwosetsofexercisessee“KeyInfo”belowandperformeachworkouttwiceaweekTechnique:Starteachexercisewiththeheaviestweightyoucanuseforeighttorepetitionsnofewer,andnotmanymoreDroptheweightslightlyforsubsequentsetsifyouneedtoRest:minutesbetweensetsProgress:Increaseweightseachweekby⁄topoundsVariety:Afterweeks,rotateexercisesMixinsomefrombothBeginnerprogramsandfromtheAdvancedprogramInanyworkout,avoiddoingbothbicepsexercisesorbothtricepsexercisesfromthesameangleandwiththesameapparatusForexample,ifastandingbarbellcurlisyourfirstbicepsexercise,doapreachercurlorinclinecurlwithdumbbellsforyoursecondHowlong:Trainlikethisforaslongasyou’resatisfiedwiththeresultsIfyouhavethetimeandambitiontoworkevenharder,moveuptotheAdvancedprogramBythetimeyou’reanintermediatelifter,you’llneedtosplityourworkoutintotwoparts,doingeachtwiceaweekTherearedozensofdifferentwaystodivideupyourexercises,butPearsonsaystofollowthisrule:AlwaysworkyourtricepsonthesamedayyoudochestandshoulderpressesIfyoudotheseexercisesonseparatedays,youendupworkingyourtricepshardfourtimesaweek“Thisisonereasonmanyliftersdon’tmakegainsintheirbenchpresses,”Pearsonsays“Theirtricepsaresimplytiredallthetime”PREACHERCURLWITHEZBAR(BICEPS)Sets:Repetitions:–“SKULLCRUSHER”TRICEPSEXTENSIONSets:Repetitions:–KEYINFOINTERMEDIATEINCLINEDUMBBELLCURL(BICEPS)Sets:Repetitions:–CLOSEGRIPBENCHPRESS(TRICEPS)Sets:Repetitions:–wwwmenshealthcom|TOTALBODYWORKBOOKMEN’SHEALTHFrequency:PerformtheseexercisesaspartofasplitroutinetwiceaweekTechnique:StarteachexercisewiththeheaviestweightyoucanusefortherequiredrepetitionsDroptheweightslightlyforsubsequentsetsifyouneedtoRest:minutesbetweensetsProgress:Add⁄topoundsofweightaweekVariety:ShiftexercisesafterweeksincludesomefromtheotherprogramsifyouwantDoeachexercisefromadifferentangleandwithdifferentequipmentHowlong:Threetoweeksatatime,twoorthreetimesayearIfyoudoityearround,you’llburnoutCABLEPREACHERCURL(BICEPS)Sets:Repetitions:–STANDINGREVERSEGRIPCURLWITHEZBAR(BICEPS)Sets:Repetitions:–SEATEDCONCENTRATIONCURL(BICEPS)Sets:Repetitions:perarmDECLINEEXTENSIONWITHEZBAR(TRICEPS)Sets:Repetitions:–CABLEFRENCHPRESS(TRICEPS)Sets:Repetitions:REVERSEGRIPCABLEEXTENSION(TRICEPS)Sets:Repetitions:AFEWWORDSABOUTFOREARMSFewmendoseparateexercises,suchaswristcurlsandextensions,fortheirforearmmusclesOnereasonisthatwithalimitedamountoftime,youshouldfocusonthebiggestmusclesAnotheristhatforearmmusclestendtogetadecentworkoutevenifyou’renottargetingthem,sinceyouusethemtogripthebarsanddumbbellsoneveryexercise�ADVANCEDTotalBodyWorkbookMEN’SHEALTHTOTALBODYWORKBOOK|wwwmenshealthcomGOALSBeginner:Accustomyourbodytothebasicmovements,andincreasethestrengthinyourchestAdvancedbeginnerandintermediate:RapidlyincreasethesizeandstrengthofyourchestmusclesAdvanced:BuildpurestrengthforimprovedbenchpressperformanceBUILDINGYOURchesttakestwoexercises:oneforyourmuscles,oneforyouregoTheegobuilderisaneasychoicethebenchpress,whichhaslongbeenthestandardofstrengthThemusclebuilderisabitofasurprise“Fliesbuildyourchestmusclesfasterthananyotherexercise,includingpresses,becausetheyworkmostlythepectorals,”saysDavePearson,PhD,CSCS,ofBallStateUniversityOfcourse,fliesbringnobraggingrightsatallThat’swhythisfourstageprogramstartsoffwithbothexercisesThenattheintermediateandadvancedlevels,itbecomesabenchpressprogramthatwillgiveyouaonerepetitionmaximumfarbeyondanythingyou’veeverthoughtyou’dliftLouSchulerPectoralisminorAlltheexercisesonthefollowingpagesworkthepectoralismajor(themainchestmuscle),thefrontdeltoids,andthepectoralisminorThetricepsareworkedhardduringpresses,butnotduringfliesPectoralismajorTricepsFrontdeltoidTOTALBODYChapterTwo:TheChestIllustrations:JohnHullicons:JimNuttleWORKBOOKwwwmenshealthcom|TOTALBODYWORKBOOKMEN’SHEALTHADVANCEDBEGINNERBEGINNERBARBELLFLATBENCHPRESSSets:Repetitions:–PECDECKMACHINEFLYSets:Repetitions:–YouprobablythinktheobjectofabenchpressistopushtheweightstraightupoffyourchestInreality,thebarmovesslightlybackwardasitrises,inasortofJshapedtrajectoryDon’tfightnature:Loweringthebartoyourthroatsoyoucanpushitstraightupwouldputanunnaturalstrainonyourshoulders,nottomentionthehurtyou’dsufferifthebarslippedThisJshapealsoexplainswhydoingpressesonmachinesdoesn’treplicatethefreeweightexerciseArmstoofarbackFrequency:DotheseexercisesaspartofatotalbodyweightworkoutthreetimesaweekRest:minutebetweenexercisesProgress:IncreaseweightseachweekHowlong:Followthisprogramforyourfirsttoweeksofexercise(Ifyouhaven’tbeenliftingweightsforawhile,followthisprogramforthefirstfewweeksafteryoureturn)It’susuallytimetomoveontotheAdvancedBeginnerworkoutwhenyoucan’tincreasetheweightfromoneweektothenextFrequency:DotheseexercisesaspartofatotalbodyweightworkoutthreetimesaweekTechnique:IncreaseweightsoneachsetRest:minutesbetweensetsProgress:StarteachexercisewithaheavierweighteachweekVariety:Afterorweeks,determineyouronerepetitionmaximumonthebenchpressthemostweightyoucanliftoncewithgoodformWarmupwithtwosetsofsixtoeightslowrepetitionsusinglightweights,addingweightonthesecondsetThendoonerepetitionsetswithincreasinglyheavyweights,restingtominutesbetweenattempts,untilyouhitaweightyoucan’tliftHowlong:Whenyourstrengthandmusclesizestopimproving,orwhenyouhavethetimeandenergytodomoreexercises,movetothenextlevelFLATDUMBBELLFLYSets:Repetitions:,,BARBELLFLATBENCHPRESSSets:Repetitions:,,SeethebenchpressillustrationaboveBADFORMBADFORMKEYINFOBackarchesTotalBodyWorkbookMEN’SHEALTHTOTALBODYWORKBOOK|wwwmenshealthcomFrequency:Divideyourworkoutintotwosetsofexercises:oneforthechest,shoulders,andarmsonefortheback,legs,andabdominalsPerformeachworkouttwiceaweekTechnique:WarmupwithtwoslowsetsofeighttobenchpressrepetitionsUsemoreweightonthesecondset,butdon’tmakethesepreliminarysetstoochallengingThenstarteachexercisewiththeheaviestweightyoucanuseforeighttorepetitionsDroptheweightslightlyforsubsequentsetsifyouneedtoRest:minutesbetweensets,includingthewarmupsetsProgress:IncreasetheweightseachweekOndips,adduptherepetitionsyou’reabletodoinyourthreesets,andtrytoaddatleastonemorediptoyourtotaleachweekSafety:UseaspotteroneachsetofbarbellflatbenchpressesYou’llbeabletodomorerepetitions,andyou’llhavetheconfidencetoworkwithheavierweightsVariety:Afterweeks,rotatetheexercisesSubstitutedumbbellsforbarbellsandviceversaReturntotheoriginalexercisesaftermoreweeks,butchangetheorder,doingtheinclinesbeforetheflatbenchpressesOvertrainingalert:Toavoidinjuryandburnout,keepexercisesforsmallermusclestoaminimumduringthisstageDojustoneadditionalexerciseforshoulders(thelateralraiseisagoodchoice),oneforbiceps,andonefortricepsOryoucanskiptricepsworkaltogether,sincethepressesanddipswillgivethosemusclesplentyofincentivetogrowHowlong:Trainlikethisforaslongasyou’resatisfiedwiththeresultsIfyoureallywanttoimproveyourbenchpressperformance,moveuptotheAdvancedprogramKEEPYOURWRISTSSTRAIGHTYourwristscouldbelimitingtheweightyouliftduringbenchpressesThebarshouldrestonyourpalms,directlyoveryourwristbonesButmanyguysallowtheirwriststohyperextendbendbackwardduringbenchpressesThisplacestremendousstrainonthemusclesandconnectivetissuesontheinsidesofyourforearmsandreducestheamountofforceyoucangeneratewithyourupperbodyIfyoucan’tkeepyourwristsperfectlystraightduringpresses,decreasetheweightyou’reusinguntilyoucanThengraduallyincreasetheweightasyourwristsgrowaccustomedtoworkinginthatpositionBARBELLFLATBENCHPRESSSets:Repetitions:–MULTIANGLEDUMBBELLFLYSets:Repetitions:–INTERMEDIATEBARBELLINCLINEBENCHPRESSSets:Repetitions:–DUMBBELLDECLINEBENCHPRESSDIP*Sets:Repetitions:–maxEveryweeks,changetheangleatwhichyoudothefliesflatforweeks,onaninclineforweeks,onadeclineforweeks,thenflatagain*SubstitutedipsfordeclinepressesonceaweekAlwaysgoformaximumrepetitionsondipsKEYINFOTotalBodyWorkbookwwwmenshealthcom|TOTALBODYWORKBOOKMEN’SHEALTHFrequency:PerformeachoftheseroutinesonceaweekthefirstonMondayandthesecondonThursday,forexampleTechnique:Afterawarmup,starteachexercisewiththeheaviestweightyoucanusefortherecommendednumberofrepetitionsBesuretouseaspotterRest:tominutesbetweensetsProgress:IncreasetheweightseachweekOvertrainingalert:SkiparmandshoulderexercisesaltogetherwhilefollowingtheAdvancedprogramHowlong:OnlytoweeksTestyouronerepetitionmaximumattheendofthatperiodBARBELLFLATBENCHPRESSSets:Repetitions:–CABLECROSSOVERSets:Repetitions:–RACKLOCKOUTPRESSSets:Repetitions:–DUMBBELLINCLINEFLYSets:Repetitions:–THREEESSENTIALGRIPSThisAdvancedprogramfeaturesthreedifferentbenchpressgripwidthsInyournormalgrip,whichbalanceschestandtricepswork,yourthumbsshouldberoughlyoveryourshouldersOlympicbarbellshavearingmarkedwheremostmenwillplacetheirindexfingersFortheclosegrippress,whichputsmoreemphasisonthetriceps,yourhandsshouldbetoinchesapart,dependingonthewidthofyourtorsoYouwantyourelbowstodescendbelowyourtorsowhenyoubringthebartoyourchest,justastheywouldinastandardbenchpressOnthewidegrippress,whichworksyourchestharder,yourhandsshouldbetoinchesfartherapartoneachsidethanwithyournormalgrip�ADVANCEDWORKOUTWORKOUTCLOSEGRIPBENCHPRESSSets:Repetitions:–WIDEGRIPBENCHPRESSSets:Repetitions:–DUMBBELLINCLINEPRESSSets:Repetitions:–DUMBBELLDECLINEFLYSets:Repetitions:–TotalBodyWorkbookMEN’SHEALTHTOTALBODYWORKBOOK|wwwmenshealthcomTOTALBODYWORKBOOKYourdeltoidshavethreeparts,whichliftyourarmstothefront,side,orbackThetopofthetrapeziusshrugsyourshouldersuptowardyourearsThemiddleofthetrapeziusworkswiththerhomboidstopullyourshoulderbladestogetherinbackTherotatorcuffmusclessupraspinatus,infraspinatus,teresminor,andsubscapularis(notshown)holdyourshoulderjointtogetherandrotateyourarmsinwardandoutwardChapterThree:TheShouldersSHOULDERMUSCLESDOsomanythingsthatit’snowondertheycomeunhingedeasily“Yourshouldershavesuchgreatrangeofmotionbecausetheirunderlyingstructureisunstable,”saysDavePearson,PhD,oftheBallStateUniversityhumanperformancelaboratoryThemusclessurroundingthejointcanbeeasilystrainedortorn,andthejointitselfcanseparateThat’swhythischapteremphasizesnotonlystrengthbutsafetyYou’llbuildthebig,showymusclesthatputthe“tank”intanktopButyou’llalsotargettherotatorcuffthefoursmallmusclesresponsibleforkeepingtheshoulderjointinplaceAfterall,what’sthepointofhavingbroadshouldersifyourarm’sinaslingLouSchulerSupraspinatus(beneathtrapezius)TrapeziusDeltoidRhomboids(beneathtrapezius)TeresminorInfraspinatusIllustrations:SamSiscoicons:JimNuttleGOALSBeginner:Accustomshoulderandupperbackmusclestoresistanceexercise,andincreasetheirstrengthAdvancedbeginnerandintermediate:IncreasesizeandstrengthinyourshouldersandupperbackAdvanced:Trainyourshouldersforbothmusclesizeandsportsperformancewwwmenshealthcom|TOTALBODYWORKBOOKMEN’SHEALTHFrequency:DotheseexercisesaspartofatotalbodyweightworkoutthreetimesaweekRest:minutebetweenexercisesProgress:IncreaseweightseachweekHowlong:FollowthisprogramforyourfirsttoBEGINNERweeksofexercise,orforyourfirstfewweeksafterreturningfromabreakWhenyoupeakonthisprogramwhenyoucan’tincreasetheweightfromoneweektothenextyou’rereadyfortheAdvancedBeginnerworkoutFrequency:DotheseexercisesaspartofatotalbodyweightworkoutthreetimesaweekTechnique:IncreaseweightsoneachsetRest:minutesbetweensetsProgress:UseheavierweightseachweekVariety:Afterorweeks,switchtoseateddumbbellADVANCEDBEGINNERpressesandstandingdumbbellshrugs,bothofwhichareshownintheIntermediatesectionContinuewiththesetsandrepetitionsrecommendedhereHowlong:Whenyourstrengthandmusclesizestopimproving,orwhenyouhavethetimeandenergytodomoreexercises,movetothenextlevelUnlessyou’rehoistingmajortonnageoverhead,youprobablydon’tneedtowearaweightbeltAstudyattheAlbanyMedicalCenterinNewYorktestedmenwhodididenticalworkouts:Halfworebelts,halfdidn’tThegroupshadsimilarstrengthgainsandinjurytallies,butthebeltlessguysdevelopedstrongerabsandlowerbacksAndnobodymistookthemforbaggagehandlersKEYINFOTotalBodyWorkbookMACHINESHOULDERPRESSSets:Repetitions:–CABLEUPRIGHTROWSets:Repetitions:–SEATEDBARBELLOVERHEADPRESSSets:Repetitions:,,CABLEUPRIGHTROWSets:Repetitions:,,MEN’SHEALTHTOTALBODYWORKBOOK|wwwmenshealthcomFrequency:Divideyourworkoutintotwosetsofexercisesoneforchest,shoulders,andarmsoneforback,legs,andabdominalsandperformeachworkouttwiceaweekInthissplitroutine,exercisesthatworkyourtrapezius,suchasshrugs,areincludedinyourshoulderworkoutTherearetwodifferentshoulderworkoutsatthislevelyou’lldoeachonceaweekTechnique:Starteachexercisewiththeheaviestweightyoucanuseforeighttorepetitions(Ifyoudoachestexerciseatthestartofyourworkout,yourshouldersshouldbesufficientlywarmeduptousethistechniquesafely)DroptheweightslightlyforsubsequentsetsifyouneedtoRest:minutesbetweensetsProgress:TrytoincreaseweightseachweekontheINTERMEDIATEpressesandshrugsOnthelateralraises,whichinvolvemuchsmallermuscles,itwouldbeverydifficulttoincreaseweightsthatoften,especiallysincedumbbellsusuallyincreaseonlyinpoundincrementsSoforthoseexercises,trytoincreaseweightseveryorweeksVariety:Whenyoucan’tincreasetheweightsfromoneweektothenextonthepressesandshrugs,switchtoabarbellWhenprogressstops,switchbackYoualwayswanttobeabletochartprogressfromoneworkouttothenextHowlong:Trainlikethisforaslongasyou’resatisfiedwiththeresultsButifyouwanttodevelopyourshouldersforimprovedsportsperformance,moveuptotheAdvancedprogramWORKOUTWORKOUTJointManeuversCheckoutthetwovariationsonthelateralraiseInthefirst,youstartwithyourpalmsturnedtowardtheoutsideofyourthighs,andyoufinishwithyourpalmsfacingthefloorAThisisolatesthemiddlepartofyourdeltoidmuscleahardthingtodobutitcanalsocauseimpingement,apainfulpinchinginsidetheshoulderjointIfthisexerciseirritatesyourshoulderjoints,switchtothepalmsoutlateralraiseBYouwon’tworkyourmiddledeltoidsaseffective

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