How to train pectorals, biceps, back muscles 20

I know, I'm a professional, how do I train my biceps? Do you have two arm trainers in your family, if so, I'll teach you, you pick him up, face the middle, pick it up with your left hand, put it down, pick it up with your right hand, put it down, it's to train the biceps, pectoral muscles? Let's get the two arms to the middle of the chest, and then the hands should be thrown outward, in harmony, in the outward throw, it has been done over and over again, but remember, while throwing out, the hands must be straight, of course, while training the chest muscles, there will also be a few back muscles.

Gym workouts:

Chest: 1Structure: The chest is divided into upper chest, middle chest, lower chest, middle suture, lower edge of the pectoral muscle, and edge of the pectoral muscle.

2.Exercise methods: upward incline bench press, upward incline bird, flat bench press, flat bird, downward incline bench press, downward incline bird, combination equipment chest clamp, dumbbell bird, supine barbell arm flexion and extension, etc.

Back: 1Structure: latissimus dorsi, trapezius muscle, erector spinae, teres major, teres minor, infraspinatus muscle, etc.

2.Workouts: Barbell rows, one-handed dumbbell rows, pull-ups, seated rower rows, straight arm pressdowns, etc.

Legs: 1Structure: quadriceps, biceps femoris, sartorius muscle in the thigh, gastrocnemius muscle, soleus muscle in the lower leg.

2.Exercise methods: barbell squats, seated leg curls and extensions, lunge squats, calf raises, etc.

The three elements of muscle gain: training + diet + rest.

1) Fitness Program:

Monday: Chest + three heads.

Horizontal barbell press 8-12rm (pcs) x3 sets.

Incline dumbbell press 8-12rm

Incline dumbbell flying bird 8-12rm

Seated e-z barbell neck back arm flexion and extension 8-12RM

Rope down 8-12rm

Wednesday: Back + Btwo.

Wide grip pull-ups 8-12rm (pcs) x 3 sets.

Pitch Barbell Row 8-12rm

Pull down 8-12rm in front of the neck

E-Z barbell curl 8-12RM

Tensioner curl 8-12RM

Friday: Shoulder + abdomen.

Seated dumbbell press 8-12rm (pcs) x 3 sets.

Standing dumbbell side raise: 8-12rm

Upright rowing 8-12rm

Sit-ups 15-20RM

Hanging leg raises 15-20RM

Sunday: Leg Squat 10-15RM (pcs) x 3 sets.

Seated leg raises 10-15rm

Leg flexion and extension 12-15rm

Leg curl 12-15rm

2) Male Muscle Building Diet Plan (Reference).

Breakfast 8:00, 250ml of yogurt or milk, appropriate amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat noodles.

Packet, 4 eggs (2 whole eggs, 2 egg whites).

Add meal at 10:00, 2 slices of bread, 1 glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, fruit to taste.

Add a meal at 14:30, two egg whites, a banana, 200ml of milk

Training 16:00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, fruit to taste.

Note: High protein, low fat, adequate carbohydrates. Vitamins, minerals in moderation, drink more.

Water. Always keep some bananas or bread and orange juice in your bag to keep you energized.

Bodybuilding food: whole grains, boiled potatoes, corn, oatmeal, apples, oranges, peaches, bananas, juices, various vegetables.

vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolks removed).

3) Rest: Try to fall asleep before 10 p.m. and ensure 7-8 hours of sleep!

From your expression, you mainly want to strengthen your body, grow more tendons, and shape yourself into a strong, chic, capable, and personable physique and figure. So, based on my own experience, I recommend that you adopt the following measures to strengthen yourself:

First, every morning, you should get up 40 to 50 minutes earlier than before to go out for a run, exercise, do radio gymnastics, and do more exercises to jump on the spot, jump on the spot, run and jump, and run and jump (which can effectively promote the growth of the body). If you have the conditions, hang more horizontal bars, parallel bars (it is better to meet and exceed the high school physical exercise standards), do push-ups, and it is best to learn to practice martial arts. When you begin to learn to practice martial arts, you must first learn the standard posture of various movements of martial arts, that is, the problem of square inches, so that you can practice a soldier-like temperament and demeanor after a long time.

After the martial arts posture reaches the proficiency standard, it is better to consider other issues such as dismantling the fist;

Second, you must eat a full meal every morning, chicken, duck and fish. At noon, you must also eat well, chicken, duck and fish can be eaten well. However, it is best to eat less pasta (bread, steamed buns, noodles, etc.) and less chicken, duck and fish for dinner.

Because, these three items of dinner are the most favorable conditions for growing meat, and you must control and grasp them well, so as not to cause overnutrition, and not grow tendon meat (lean meat) and only grow fat meat (fatty meat) to cause fat;

The third is to make a cup of boiling water cool every night, and the first thing to do when you get up the next day is to add some hot water to the cold boiled water, drink it on an empty stomach and then go for a run and exercise. First, the stomach and intestines can be cleaned and garbage removed; Second, it can enhance the fire-fighting function of the stomach and intestines and play a role in promoting physical fitness; Third, fresh blood can be created immediately to dilute the blood viscosity in the body caused by a night's sleep; Fourth, it can ensure that there will be no physical discomfort and other problems when you go out to exercise after getting up. Note:

Drink boiled water on an empty stomach when you get up in the morning, and after getting used to it, you must drink more than 400ml each time a day;

Fourth, if you can exercise every night, you must pay attention to it: exercise can only be carried out two hours after dinner, which is conducive to the normal operation of the gastrointestinal and digestive system. Hang horizontal bars, parallel bars, or do push-ups, sit-ups, dumbbells, tension and other exercises, and, in the activity until the body is slightly warm, can not move too vigorously, resulting in their body excited at night can not fall asleep, adapt to the situation and then increase the amount of exercise.

Remember, remember, the above exercise methods are important in perseverance. As long as you can stick with it, you'll see results in two or three months.

However, if you think: strong, neat, personable, temperamental, beautiful and handsome guys like, then the key is to persevere.

As long as you can stick to the above exercises, it won't take you two or three years, and you will definitely get in good shape. If you can learn and practice martial arts well, it will be even more beautiful.

This is purely from my own experience.

You try, I'm sure it definitely works.

The easiest way to teach lz! Push-up! Every morning and half an hour before going to bed!

Push-ups, three positions, biceps, backhand pull-ups, and bicep curls.

Dumbbells (must be heavy, or use barbells) for bench press is a very good way to train the pectoralis major muscles.

The main biceps pull, you can use the big arm to do the dumbbell flexion and extension, don't put it to the bottom when stretching, so that the biceps are always stressed, and you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from extension to bending is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells.

Bench press with dumbbells (which must be heavy) is a very good way to train the latissimus dorsi.

Each group is done to the limit. Remember not to do it every day, but do it every other day, every time you do anaerobic exercise is to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles. (Original, do not copy).

The best way to train your abs is to do sit-ups.

The pectoral muscles are push-ups.

Dumbbell bench press. Dumbbell birds.

The biceps brachii are mainly dumbbell curls.

Push-ups can also be practiced.

The dorsal muscles are pull-ups.

Deadlifts must be insisted on every day.

How much to do depends on your personal situation.

And there is. To build muscles, you must eat more.

Eat more nutritious food.

For example, eggs, beef dishes.

Fish cannot be picky eaters.