How to Tone Upper Body Muscles 30, How to Tone Upper Body Muscles

Dumbbells done: chest.

1.Flat bench press: mainly exercises the thickness of the pectoralis major muscle and the chest groove.

Action: Hold the dumbbells in both hands on the bench, place the dumbbells on the shoulders, palms facing up, push the dumbbells up until the arms are straight, stop for a while, and then slowly reset. Tip: Push up and down in an arc to allow the pectoralis major muscle to be fully contracted and fully extended.

2.Incline press: Mainly exercises the upper pectoral muscles.

Movement: The essentials of the movement are the same as the bench press, the difference is that the bench surface is adjusted to a 30 40 degree inclination, and the bench is done by reclining on it.

3.Lying flat birds: mainly practice the middle groove of the chest.

Action: On the bench, hold the dumbbells in both hands, palms facing each other, the arms are naturally stretched above the chest, the arms slightly bend the elbows to the sides and arc down the dumbbells to the lowest point, the pectoral muscles are fully extended, and the pectoral muscles are contracted to lift the arms in an arc to restore.

4.Supine straight arm pull-up: the best movement to expand the ribcage and train the pectoralis major and serratus anterior muscles.

Movement: Lie on the shoulder on the horizontal bench, put your feet on the ground, hold one end of the dumbbell with both hands above the chest, slowly lower the dumbbell to the back of the head (feel the pectoral muscles and chest stretch) with the shoulder as the axis, and then lift the dumbbell to restore when it reaches the limit.

Note: To prevent injury, the speed of the decentralization process should not be too fast.

Back 1Leaning over and rowing with both arms: Mainly work on the latissimus dorsi.

Movement: Lean over and bend your knees slightly, hold dumbbells in each hand, hang down under the front of your body, and lift the dumbbells to elbows and shoulder heights with the contraction force of the latissimus dorsi.

Above the shoulder, pause for a moment, and then use the tension of the latissimus dorsi muscle to control the dumbbell to slowly reduce. Note: When rowing, the main thing is to contract and stretch the latissimus dorsi, and the upper body should not be lifted up to avoid borrowing force.

2.Lean over one-arm rowing: Mainly exercise the outside of the back and lower back.

Movement: Hold the dumbbell with the palm facing inward, and the other hand supports the fixation at the knee of the same leg to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), pause for a while, then slowly reduce the control (fully extend the back muscles), and do it on one side and the other side after doing it.

3.Straight-leg deadlift: Mainly exercises the lower back, glutes and biceps.

Movement: Hold dumbbells in each hand and hang down in front of your body, your feet are naturally open, shoulder-width apart, straight legs, your back is straight, your body is bent forward, and your head is raised until your upper body is about parallel to the ground. Then the lower back muscles contract forcefully to restore the upper body.

Note: To maintain tension, the dumbbells do not touch the ground when the body is bent forward. Don't move too fast.

If you want to train the upper body muscles, you still have to train the lower body, so that the muscles can develop in harmony. For example, squats work the muscles of the lower body, but doing squats regularly also helps the development of muscles throughout the body. Therefore, the following exercise methods include the lower body, because if you don't train the lower body, you can't train the upper body.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can adjust the weight of dumbbells to 8 to 12 RM, and do about 8 to 12 in each set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

1. Aerobic training plan: cardiopulmonary training running.

2 times a week, 20-30 minutes each time, 3-5 km 2: Strength training plan: (the intensity is mastered according to your own situation) 1Jump rope to warm up for 10 minutes.

2.Stretch and stretch.

3.Dumbbell exercises 7 times a week.

4.(times) refers to the amount you can barely accomplish! Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 sets.

Dumbbell straight leg deadlift 10-15rm

Dumbbell scissor squat 10-15rm

Chest training the next day.

Dumbbell chest press 10-12rm (times) x3

Dumbbell wide chest 10-12rm

Dumbbell Bird 10-12rm

Back training on the third day.

Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm

Dumbbell bent row: 8-12rm

Day 4 Shoulder training day.

Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm

Standing dumbbell rowing 10-12rm

Day 5: 2 training days.

Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm

Externally rotated dumbbell curl 8-12rm

Day 6 3 training day.

Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM

Narrow grip push-ups 10-15rm

Day 7 Abdominal Training Day.

Sit-ups 15-20RM (times) x3

Supine leg press 15-20rm

Twist sit-ups 12-15rm

12-15rm from both ends

The above is for reference only, you should adjust it according to your own situation when training) and pay attention to diet and rest!

Dumbbell workouts are the best.

A friend of mine bought two 60-pound dumbbells and practiced every day.

The effect is very good, the pectoral muscles, the abs are good.

A pair of dumbbells** is about 260-320.

Health is more important than anything else.

The easiest way is to lift a barbell and do sit-ups with a buddy.

Do push-ups and sit-ups.

Push-ups, dumbbells, pull-ups.

Push-ups, dumbbells, pull-ups.

Eat more protein-rich foods to build muscle.

The exercise should be comprehensive, and the top-heavy exercise is not good-looking. Plan for you, hope to persevere.

You don't have meat to practice** muscles and muscles There is a place to practice if you have meat.

For enhancing the body's physique, in addition to supplementing nutrition, of course, the best way is to exercise, otherwise how can it be said that life lies in sports, and some male friends in addition to wanting to have a healthy body, but also want to exercise strong muscles, but often their own desperate exercise has not seen any significant results, why is this? How to exercise the muscles in the body? Now, let's talk about this problem with you.

The basic principle of muscle growth remains the same: first exercise loss, replenishment, excess supplementation, and then wear and tear. It is best to find a suitable exercise method for yourself first, and replenish protein immediately after exercising to a tired state, because muscles are mainly made up of protein; When you feel that your physical strength has returned to more than your usual standard, and then exercise until you are exhausted, your muscles will bulge rapidly in such a state of repeated over-replenishment.

Secondly, it is necessary to have a moderate rest, do not rush during the exercise, the muscles need to be fully rested to have time to grow, and muscle injuries will drag down the progress of the exercise.

The following movements can be used to exercise the abdominal muscles, back muscles, as well as the buttocks and back thigh muscles, each movement is recommended to do 4 to 5 sets, each group to do about 15 times, if you can match the appropriate diet control at the same time, you can naturally quickly train into a good figure!

1. Abdominal muscle training

1. Shrink your abdomen, clamp your buttocks and hold your chest up, bend your knees and feet on the ground, and support your hands on the back of your back.

2. Bend your elbows back and push your feet forward at the same time.

3. Use the strength of the abdominal muscles, shrink the abdomen, exhale, and push the elbows up and bend the knees against the chest at the same time.

Strengthened parts rectus abdominis, transverse abdominis muscles.

2. Back muscle training

1. Lie on your stomach and place your palms crossed at the back of your head.

2. Shrink the abdomen, clamp the buttocks, and lift the back muscles and legs at the same time.

Strengthened parts: upper back muscles, lower back muscles.

3. Hip and leg training

1. Straight back, abdomen tuck and chest straight, feet open and shoulder-width apart.

2. Bend your knees and push your hips back, and raise your palms flat in front of your chest.

3. Use the strength of the quadriceps muscles (front of the thigh) and raise the knee of the right thigh at the same time; Do the right foot first, then the left foot.

Strengthened parts: glutes, quadriceps.

Everything is important in persistence, dumbbells can train arms, push-ups to train pectoral muscles, combined with group exercises, you must persist and persist to have an effect.

Indispensable dumbbells, single parallel bars, end belly!

If you just have pectoral muscles, bench press, a group of 10, and three sets of weights, a total of six sets.

You can exercise without equipment.

Three sets of push-ups per day.

20 sets of pull-ups per day.

8 for the first time, 6 for the second time, 4 for the third time, in descending order, so that you can not only grow muscle, but also strengthen your strength.

Start with push-ups, sit-ups, basics. Little brother 17: 25 push-ups a day, 3 sets, dumbbells, birds, 20, 3 sets The arm strength machine is the spring stick 50kg, 15 sets, 3 sets, squats, 30 sets, 3 sets, you can eat some eggs and milk.

I'm 166 myself, and I do push-ups and sit-ups in groups every day according to my current ability.

As a college graduate about to graduate, to give you some advice from people who have come over, do you want to build muscle or lose fat? According to you, should it be fitness fat loss, or local fat loss. For fitness, it is very necessary to insist on training every day, but it is necessary to pay attention to the reasonable arrangement of the amount of training.

Aerobic exercise is at least half an hour or more to achieve fat loss. Evening workouts are push-ups, sit-ups and squats. It is recommended that the number of each group should not exceed 30, and that the next group should be done at an interval of one or two minutes.

It takes at least six sets per night to achieve the training effect, usually six to eight sets. As for how to do push-ups and sit-ups, I recommend that you go to the gym** or read fitness magazines and try different practices. There is not just one way to do it.

It is also recommended that you do aerobic exercise after strength training, which can not only lose weight but also lose fat, which is a very good training method. That's all for the suggestions.,If there's anything else you still ask, you can continue to ask.。。