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How to train the abdominal muscles and biceps.

nhz85252092010-03-04 03:11:41 +0000 #1
I am 15 years old, 177cm, 52kg, thin to death. How to train it?

At home training, no equipment.
zjsxsjl12342010-03-04 03:26:17 +0000 #2
recommend that you buy an adjustable weight dumbbells, that is, that can handle steel, and then you can adjust to a completion of 15 weight dumbbells, the next is to adhere to exercise, and 10 a group, felt for some time in Canada on the lighter weight, several times the weight of one plus, you can fit under the formal training of practicing!

The right to fully exercise + rest + reasonable diet = muscle growth (a little fat, Zhuang 1:00 )!!!!

Here are dumbbells exercise different parts of the method:

a separate action to train with dumbbells (mainly The following parts of the training movement a "chest 2" Back 3 "shoulder and 4" Brachial 3 5 "brachial two 6" legs):

1, chest

1. Horizontal nominated: The main practice the thickness of pectoralis major and chest ditch.

Action: two hand-held supine dumbbell bench, dumbbell placed shoulders, palm facing up, pushed to the arm dumbbell straight, pause, and then slowly restored. Tip: the push and fall was an arc, so that the full contraction of pectoralis major and thorough stretching.

2. On the ramp elected: The main practicing chest.

Action: Action essentials and Horizontal elected the same difference is transferred to the bench face angle of 30

40 degrees, oblique lie to do so.

3. Horizontal birds: The main training center chest ditch.

Action: supine bench, holding two dumbbells, palms relative, naturally straight in the chest, arms above the elbow to the side arms slightly curved dumbbell delegated to the lowest point, fully extending his chest, chest muscle contraction force to arms arc shape on the move to restore.

4. Supine straight arm pull-up: expanding the chest, practice pectoralis major, serratus anterior the best moves.

Action: shoulder sit cross-bench, feet touch the ground, his hands clenched in the chest at the top end of the dumbbell to the shoulder axis to the dumbbell slowly put (down) head back (feeling chest and thoracic stretch), put limits re - Tira dumbbell restored.

Note: To prevent damage, should not be too fast pace of decentralization process.

2, shoulder

1. Elected: The main train deltoid muscle before the beam, the beam and rear beam.

Action: sitting, two hand-held dumbbells in the side of the body, elbows outreach, palm forward, to push the dumbbells to the highest point of the arc, pause, slow control of dumbbell according to the original route (arc) to restore. Tip: can also be done standing, arms at the same time to do single-arm rotation can also be done.

2. Lateral Raise: The main practice in the deltoid muscle bundles.

Action: two hand-held dumbbells hang at the legs before the body slightly forward, elbows peg-leg, to both sides of the lifting dumbbells Zhijian Gao, so that the deltoid muscle in the "peak contraction" bit, pause, and then slow to restore control of shoulder muscles . Can also be done one arm, his arms rotation.

3. Leaned over Lateral Raise: The main beam after deltoid training.

Action: two hand-held dumbbells, palms relative, bent knees, physical stability, and arms to both sides on the move, and then slowly to restore control.

4. Shrug: The main train trapezius muscle.

Action: two hand-held dumbbells hang at the side of the body, knee peg-leg, upper body slightly forward, shoulders fully on to mention, the trial acromion lobe touch, pause, and then slowly to restore control.

3, back to 1. Leaned his arms Boat: The main training latissimus dorsi.

Action: knees slightly bent, hands holding the dumbbells, hanging at the bottom front of body to latissimus dorsi muscle contraction force pulling dumbbells to the elbow and shoulder height or slightly higher than the shoulder

position, pause, and then back width muscle tension force control to restore the dumbbell slowly. Note: Boat mainly in the latissimus dorsi muscle contraction extension, upper body should not be swarmed to avoid leveraging.

2. Bent arm rowing: The main train back, lateral, and lower back.

Action: holding dumbbells, palms inward, one hand stays the location of the ipsilateral leg knee implant to stabilize the body. Referred to the dumbbell waist position (back muscles fully contracted), pause, and then controlled the slow reduction (fully stretched back muscles), done at the side for the other side to do.

3. Straight leg dead lift: The main train lower back, gluteus maximus and biceps femoris.

Action: The dumbbell with both hands hanging in front of body, feet a natural opening, and shoulder width, straight legs, back straight, body flexion, the rise until the upper body is about parallel with the ground. Then under the back muscles contract to restore the force to upper body. Note: In order to maintain the tension force, the body flexion when the dumbbells do not touch the ground. Action should not be too fast.

4, biceps

1. Alternately curl: The main training biceps, biceps isolated.

Action: sitting (or standing), his hands holding dumbbells hang at the side of the body, palm relative, elbows by your sides. With the elbow as a fulcrum, upward curl, while forearm external rotation palm facing up, move to the highest point of tightening biceps, pause, and then to restore control. Rotation to do.

2. Ideas curl: The main train biceps muscle peak.

Action: standing, upper body the natural flexion, a hand-held dumbbells hang at the front of body, upper arm or leg posted by the ipsilateral knee. The other hand placed on the ipsilateral knee or leg bent and stable body. Dumbbell arm curl up to the highest point so that the contraction in the biceps to the limit, pause, and then slowly restored.

3. Scoliosis quote: The main training brachialis and forearm muscles.

Action: sitting (or standing), his hands holding the dumbbells hang at the side of the body, palm relative, upper arm close to side of the body, elbow as a fulcrum, forced upward curl to the highest point, pause, and then slowly restored. Tip: arms can be done at the same time can also be done alternately.

5, triceps

1. Posterior arm flexion and extension: The main training triceps.

Action: sitting (or standing), two hand dumbbell at one end in the back of the neck at the top, palm forward, upper arm fixed to the elbow as a fulcrum to do bent arm extension. Tip: arms can be done at the same time can also be done alternately.

2. Bent arm flexion and extension: The main training the upper triceps.

Action: bent, feet before opening into a bow in one hand and stays foreleg knee stability and the physical, the other holding dumbbells, upper arm close to side of the body. Forced back to the top of the cantilevers triceps forearms parallel with the ground, so that the limit triceps contraction, pause, and then slowly restored.

6, leg

1. Squat: The main training thigh muscles and gluteus maximus.

Action: hands holding dumbbells in each side of the body, or slightly higher than the shoulder dumbbell placed in the position to control the steady, feet about shoulder width of natural opening, feet slightly showed eight-shaped, chest, waist and back to tighten. Knees, squatting to the lowest, and then shrink Dunqi forced to restore the thigh.

2. Scissors-lunge squat: The main training gluteus maximus, biceps femoris, and quadriceps.

Action: two hand-held bell, feet a natural opening, step forward right foot forward, knees, legs, knees, almost close to the ground, into a scissors-lunge squat. After the completion of the required number of one leg for another leg before the cross to do.

3. Prone Leg quote: The main training biceps femoris.

Action: prone on a bench, feet clip dumbbell or dumbbell tied to his ankle, the calf vacant, his hands hold stool side, legs straight. Then biceps femoris hair force, bent legs, to the highest point so that biceps femoris in the "peak contraction" bit, pause to biceps femoris controlling the slow reduction of the tension force.


standing calf leg toes: The main train calf.

Action: a holding dumbbells, one hand on the fixture, standing on one foot before the foot pedal, the heel under the bottom out as far as possible, and the other leg Tuiqu Xi filed. A small leg muscle contraction force to bring heels to the highest point, pause, and then slowly restored. Alternating legs to do.

The previous so-called aerobic strength is not to achieve the purpose of warm-up is to prevent injury.

Just the beginning for beginners can be used two days a differentiation system, is to practice two days a day off.

1. Rest time does not matter!

2. Do not drink, there will be beer belly!

3. Rice meal No, if we really want a good physique, eat! At least 3 tons a day! At least! Remember! If you can eat so much the better, but remember, eat on the train much more!

4. Start genuine fitness! Dumbbell enough! Remember, the number of the most important, just started practicing physical training is the type, rather than the block! With the type to practice such as block!

5. Chest muscle: push-ups, sub-two kinds. 1) hand than the shoulder width, and practiced the lateral chest. 2) The hand-par narrow, training inside! Feet booster can increase the degree of difficulty!

6. Deltoid (shoulder): Dumbbell Front Raise practice before the plastic side give practice in the prime post-hormone complex, but the train back when the band expanded into the muscle, so it does not matter!

7. Biceps (that is, someone hands a screen where there are eggs, He He): Pressure bell curl, this you should know! Note: Do not magnify! Do not be lazy!

8. Triceps (after the egg by a muscle): more difficult! Not important to you, first stop doing the exercises!

9. Abdominal + lat spread: sit-ups, chin-up! Simple bar! Ha ha!

10. Usually a group of 12, several groups of people because of the proposal! However, taking into account your dumbbells lighter, so you have set ourselves, each try to do it! How do tests, no effect, see the next day to get up there by train the muscle soreness! Enhancing a muscle need to rest for 48 hours



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