What are the standards for a bodybuilding body?

In recent years, with the continuous improvement of living standards, many friends have begun to take care of their bodies. Having a healthy body is what many people hope for, so many friends will choose some exercise methods that suit them. Those who have more time usually go to professional gyms, and those who are tight on time will do some exercises at home. So what are the standards for a bodybuilding body?

Changing angle training is an exercise method that uses detailed changes in movement techniques to fully train the target muscles and make them develop according to ideal requirements. "Changing angles" basically manifest themselves in two aspects. One is to achieve the effect and stimulation of weight on different muscle bundles or parts of the target muscle group by changing the body position during exercise. The other is to achieve the purpose of focused stimulation of muscle bundles or parts of different positions of the target muscle by changing the position of the force point of the movement weight on the target muscle.

The degree of muscle development and fat accumulation are the main basis of body shape. As far as the muscle system is concerned, the most fundamental pursuit of bodybuilding is the coordination, balance and development of muscle groups in various parts of the body, muscle bundles within each muscle group, and local muscles in accordance with aesthetic standards. In competition, the harmony and rhythm of muscle details between and within the muscle groups are the key to victory. Therefore, the categories and specific practices of movement techniques in bodybuilding training are very rich, detailed, and very important. Bodybuilding exercises are generally divided into two categories according to the movement structure and muscle involvement: basic movements and isolation movements. However, the technical regulations often require that the exercise weight or force be concentrated on the trained parts and muscles to the maximum extent possible. This is the basic principle of muscle training with clear goals and focused stimulation. This principle is actually an amplification and expansion of the spirit of "isolation training" and "isolation movements". For the same muscle, changing angle training method is also a concrete manifestation and practical application of this principle. But in general, the angle-changing training method aims to achieve a perfect state in which the entire muscle system is coordinated in proportion and has an ideal shape.

Strictly speaking, the angle-changing training method is a technical rule, and its benefit is to achieve different training effects through moderate changes in movement techniques. The so-called moderation is reflected in two aspects: first, the postures of exercises of similar nature, that is, the changes in the preparatory posture; and second, the angle of the line of action of gravity. The stimulation site and angle on the target muscle change due to changes in body position and line of force. This is "changing angle" training. The preparatory posture involves standing, sitting, lying and other states, among which "standing" includes upright, prone, kneeling, and standing forward at an angle of 10 degrees; "sitting" includes sitting upright, sitting prone, sitting obliquely, sitting with arms supported, etc.; "lying" includes horizontal supine, oblique supine, downward oblique supine, horizontal prone, oblique prone, etc. For example, although it is all a bench press, due to the differences in the preparatory postures used for the flat bench press, incline bench press and decline bench press, they focus on training and stimulating the pectoralis major muscle. The flat bench press trains the pectoralis major muscle as a whole, with an emphasis on the lateral wing, middle groove and inferior marginal groove of the middle part of the pectoralis major muscle; the incline bench press focuses on the upper chest and the connection with the anterior deltoid muscle; the decline bench press focuses on stimulating the lateral wing and inferior marginal groove of the lower part of the pectoralis major muscle. These three bench press positions complement each other and are indispensable. Together, they create an ideal chest. Similarly, changes in the line and angle of force also create different stimulation positions and local areas. Changes in the line of force and force points are generally achieved through the following ways: stance width, wide stance greater than shoulder width, medium stance equal to shoulder width, narrow stance less than or equal to hip joint width, etc.; position, parallel stance, abduction stance, inward stance, etc.; squatting position, full squat, half squat, micro squat, lunge squat, straddle squat, side squat, etc.; grip method, open grip, normal grip, locked grip, assisted grip with power belt, etc.; grip distance, wide grip, medium grip, narrow grip, etc.; grip position, overhand grip, underhand grip, overhand and overhand grip, opposite grip, etc. For example, for the same curling movement, narrow grip curls focus on training the long head of the biceps, while wide grip curls mainly train the short head of the biceps, and so on. During exercise, you should frequently change the angle of movement to fully develop a certain muscle block and muscle group, while giving the target muscle a new stimulation effect.

Generally speaking, the primary stage emphasizes the use of basic movements to coordinate the development of various muscle groups in the body as well as the training ability and level. In the intermediate stage, in addition to the basic movements still being the main form of training content, isolated movements should also account for a certain proportion. Among them, certain "change of angle" movements that have both basic and isolated characteristics must account for a considerable proportion. It can be said that change of angle training is a necessity after bodybuilding training and physical development have reached a certain level. In practice, the angle-changing training method is mostly used when the basic body abilities have been formed, but there are signs of imbalance or omissions in the development of different parts of the same muscle group or muscle mass. Note that different exercises for the same muscle group are sometimes a specific reflection of the angle-changing training method. When arranging the course plan, the action choreography of changing angle training can be arranged in two forms, one is to arrange it simultaneously, and the other is to arrange it at different times.

Training suggestions: After each class of equipment exercises, it is advisable to arrange about 15 minutes of aerobic exercise. It is recommended to train in pairs to facilitate protection and assistance as well as to stimulate enthusiasm for training. Strictly implement the recommended exercise volume, intensity and frequency standards, avoid blindly and uncontrolled increase in volume or excessive acceleration of training progress, and strictly prevent overtraining and sports injuries. The training time should be controlled within 90 minutes. Plans A and B are the same and both follow this suggestion.

In the training operation of this plan, in addition to the moderate use of isolation movements, the significance of isolation training method is basically to concentrate the force of the selected movements to the target area of ​​the target muscle group to the greatest extent, which requires good movement awareness and intention. The peak contraction method also has technical requirements, that is, when the target muscle overcomes resistance and contracts to the shortest possible time, it then exerts force and consciously tightens for about 1 second. When using the changing angle training method, it is not excluded to arrange the parts and muscle groups that need priority development in any suitable position of the class. Therefore, the priority training method and the method of this class can be implemented with each other. For special purposes, or to deepen the training stimulus and obtain special training effects, when implementing this plan, you can adopt a fast training method with a rhythm that is significantly faster than the prescribed one, and use the assist number method in the last 1-2 attempts. Superset or compound set training can be implemented on a certain muscle group or area of ​​a muscle mass. etc. Any training plan includes a variety of methods and means. There is no such thing as a plan that only consists of methods. The level of plan execution or the realization of plan effectiveness in most cases depends on whether the various methods can be coordinated and matched effectively, and whether they can produce a system effect that is greater than the mechanical addition of each method.

Only by thinking diligently and conducting scientific and standardized training during training can you achieve the best exercise results. If you want to achieve satisfactory results, you must change the angle of training.

The above is a brief introduction to the standards for a bodybuilding body. I believe everyone should have a certain understanding of this issue now. When we exercise, we must choose healthy and scientific exercise methods, so that it can be of certain help to our body. Otherwise, it will be counterproductive. I hope everyone will pay attention to the combination of work and rest in normal times.