Nowadays, many people like to go to the gym to exercise when they have time, just to build muscles and have a good figure. This is a long time, but no matter how long it takes, you need to master the correct exercise methods to better develop muscle lines. It’s just that many people may not understand it very well, so let’s learn how to train muscle lines. 1. Push-ups When there are no barbells or dumbbells, push-ups can be considered the easiest way to train your chest muscles. Doing push-ups regularly can also maintain the volume of the chest muscles, which is particularly meaningful for middle-aged bodybuilding. 2. Breathing for the Bench Press Inhaling when exerting force can increase the amount of myoglobin that stores oxygen and muscle glycogen that supplies energy, expand the muscle capillaries, and facilitate exertion. If you exhale while exerting force, you will be deprived of oxygen and insufficient muscle glycogen energy supply, which will reduce muscle strength and the number of muscle fibers involved in exerting force will also decrease. In addition, insufficient "burning" of muscle glycogen will produce more lactic acid, causing muscle soreness and fatigue. Therefore, the correct breathing method for the bench press is to inhale when pushing the barbell up and exhale when lowering the barbell. 3. Bench Press Speed The use of fast contraction (1-2 seconds) and slow stretch (2-4 seconds) contradicts Wade's slow continuous tension rule (4 seconds of contraction time and 2 seconds of recovery and stretching time). The author's experience is that the recovery time should be the same as the contraction and lifting time (2 to 3 seconds). Lifting too fast or too slow means the weight you are lifting is inappropriate. 4. The influence of triceps on chest muscles While training the pectoralis major, you should also strengthen the triceps in your upper arms. Without well-developed triceps, it is impossible to bench press a heavy barbell, and it is impossible to develop well-developed pectoralis major muscles. Generally, the weight of the bench press should be three times the weight of the triceps training. 5. Use the horizontal bar to do pull-ups behind the head Do 4 sets a day, 5-8 reps per set, and gradually increase the number! If you don’t have a horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating a horizontal bar). This action may seem simple, but if you do it more often, it will be effective! After the introduction above, everyone has a certain understanding of how to train muscle lines. You must exercise every day to achieve good results. At the same time, when exercising muscle lines, you should also pay attention to a reasonable diet, so that you can better replenish the nutrients needed by the body for exercise. |
<<: How to do bodybuilding exercises
>>: Can you train your abdominal muscles by doing planks?
How can we maintain a good figure and have a good...
Yoga is a very good fitness exercise. Although it...
To have a good figure, the muscles in various par...
Many people have joined the ranks of weight loss ...
Life lies in movement, especially for teenagers. ...
Yoga can regulate the body's internal circula...
Many people are usually interested in knowledge a...
We all know that a healthy body is the most impor...
In recent years, yoga has really attracted many p...
Losing weight is a very common thing nowadays. Th...
In our life and work, if we maintain a posture fo...
The arm trainer can mainly exercise the core musc...
Aerobics is a sport that many people do. It is ve...
Someone once said this: "There is no woman i...
Many people like swimming. Every time you go to t...