How to train the big head muscles, how to train the first head muscles

Methods of Monopause Exercises:

1. Through the method of dumbbell suspension, you can exercise your own head muscles, and most of the inverted pyramid methods are gradually increased and gradually decreased, and each group should be done between 30 and 60 seconds. Being able to withstand more than 60 seconds of gradual weight gain will allow you to develop your muscles more and leave no excess fat, all that remains is muscle.

2. You can do tension machine exercises, exercise your own head muscles by doing clean and jerks, you need to do two sets during the warm-up, and the weight is about 20 kg. As you become more proficient, you should do at least four sets at a time and weigh up to 30 kilograms. When you take a break in the middle of each set, you can ask your partner to complete the exercise about three times.

3. If you don't have training equipment, you can do some aerobic exercise. By sitting to adjust the arms, you can also do some high-intensity piston exercises, no time limit, no limit to the number of times, as long as you can bear the ability to do it, you can also choose to do a push-up.

Being able to exercise your own headmuscles is a more convenient, quick and easy way to lose your appearance.

The one head is the biceps.

The lower part belongs to the position that is deep in it. There is the musculocutaneous nerve and the radial nerve.

This area is subjected to a series of innervations of dual nerves. If you can make your body look better through in-depth exercise, you will also look more robust. Most men work on the head muscles, while women rarely work on the head muscles.

14 Tips for Increasing Muscle Mass: Heavy Weight, Low Repetitions, Multiple Sets, Long Displacement, Slow Speed, High Density, Consistent Thoughts, Slow Peak Contractions, Constant Tension, Relaxation Between Sets, Exercise Large Muscle Groups, Eat Protein After Training, Rest for 48 Hours, and Prefer Light to Off.

1. Supine barbell bench press for large muscle group training.

2. Large muscle group training: supine dumbbell and lying boy model push.

3. Barbell stroke for large muscle group training.

4. Pull-ups for large muscle group training.

5. Barbell squat for large muscle group training.

6. Sitting equipment leg press for the training of large muscle withered and cracked flesh group.

14 tips for increasing muscle mass: high weight, low reps, multiple sets, long displacement, slow speed, high density of car friends, consistent thoughts, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, 48 hours of rest, and prefer light to off.

1. Supine barbell bench press for large muscle group training.

2. Supine dumbbell bench press for large muscle track sail group training.

3. Barbell stroke for large muscle group training.

4. Pull-ups for large muscle posture and meat group training.

5. Barbell squat for large muscle group training.

6. Leg press with sitting equipment for large muscle group training.

One-handed lateral neck flexion and extension Starting Position Press one hand on the right side of the head and the other hand on the left side of the waist. You can sit or stand. During the movement, the hand on the right side of the head pushes the head to the left side and the neck is pressed hard to prevent it from being easily overwhelmed, but gradually being overwhelmed.

Then, with a strong neck lift, the head is lifted up to the right, while the right hand presses the head firmly to prevent it from lifting easily, but gradually straightens it up completely. Do this several times until your neck feels sore. After practicing one side, switch to the other side.

Breathing method Inhale when pressing firmly on the side of the head with one hand and exhale when pressing to the bottom. Points to note Be careful not to use too much or too much force, the first few times you use less force, and then gradually increase it to avoid neck sprains. Never allow any rotation of the neck, but just flexion and extension.

Hands are pressed and neck flexion and extension Starting Posture Cross your hands and press them behind your head. The process of action is to press the head with both hands to bend it forward and downward, and the neck is pressed hard to prevent it from being pressed down easily, but it is gradually pressed to the neck and touches the clavicle handle. Then, the neck firmly lifts the head upwards, while the hands press the head firmly to prevent it from lifting easily, but gradually lift it into place.

Breathing method Inhale when pressing firmly on the head with both hands, and exhale when pressing to the bottom. Inhale as you lift your head up and exhale as you lift it up. Points to note When the head is flexed and extended, the body should not lean forward and backward, and be careful not to use too large and too strong'Resistance, the first few times the force should be smaller, and then gradually increase to avoid neck sprains.

Never allow any rotation of the neck, but just flexion and extension. Head press iron plate neck flexion and extension Starting position Lie on a prone bench, hold an iron piece in both hands and press it behind your head, and your head hangs down. The process of movement is to forcefully lift the head to the highest point possible with the neck.

Relax your neck and let your head drop back into place. Breathing method Inhale as the head rises and exhale as it droops. Points to note When the head is raised, the gaze should be as upward as possible, and when the head is lowered, the gaze should be as downward as possible.

In this way, the flexion and extension can be thorough.

1. Pectoral exercises. 1. Flat supine barbell press, 2. Inclined plate barbell press, 3. Upper incline board dumbbell flying bird (if you feel that the effect is slow, you can try the 'downward incline dumbbell flying bird' with high difficulty, I do not recommend this exercise action, it is easy to hurt the body.) Each of the above sets of 10-12 movements, do three sets, the order of these three movements can not be changed, otherwise the injury is certain.

2. Biceps exercises. 1. Standing upright barbell curl, 2. Inclined dumbbell curl, 3. Standing upright dumbbell rotation lift. Like the above movements, 10-12 movements per group per day, three sets per day, and the order of the movements cannot be changed.

In short, it's important to persevere, you can search for some tutorials on keep. Use dumbbells or barbells to exercise, and usually supplement with more protein. You can eat more broccoli, bananas, yogurt, eggs, oats, avocados, apples, lettuce, beef, chicken breast, shrimp.

It can also be supplemented with some protein powder, whey protein, muscle building powder and the like. Physical PQFITNESS can be looked for.

You can practice with dumbbells, preferably with a plan, how many sets a day, how many in a group? As the saying goes: the fist does not leave the hand, the song does not leave the mouth, as long as the kung fu is deep, the iron pestle is sharpened into a needle!

Kung fu will not be in vain, as long as you work hard, there will always be gains! Perseverance will work wonders! You can't go wrong listening to me!

I wish you all the best of luck! If you're inspired, take it! Thank you!

Biceps main pull, 1, you can use the big arm to do dumbbell flexion and extension, don't put it to the end when stretching, so that the Erqinghan head muscles are always forced, 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 stretching 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. 2. Do pull-ups on the single carry.

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 the perfect wheel differential muscle. (Changyang Xiaohuazi original, do not copy, never anonymous, despise plagiarism!) ）