Is it appropriate to exercise the pectoralis major, deltoid, and biceps brachii in this way?

Exercise methods.

Biceps. The bulge in front of the upper arm is the biceps. Basic movements: 1. Bending with both arms, this action can be standing or sitting, holding dumbbells in front and back, and barbells in a variety of ways.

The two upper arms must fit snugly into the armpits, using the force of the biceps contraction to bend the hands towards the chest as best they can. 2. The narrow grip pull-up of the backhand is also to use the power of biceps contraction to achieve the purpose of exercise. (Practice 6 sets of 12-15 reps).

Triceps. The bulge at the back of the upper arm is the triceps. Exercising your triceps muscles will make your arm muscles clearer. Basic Actions:

1. Have two movements, face up, lie flat on the wide stool, hands shoulder-width apart, hold the barbell tightly, and then use the elbow joint as the fulcrum, slowly bend backwards to the top of the head, and then use the contraction force of the triceps brachii to restore the barbell to its original position. (Practice 6 sets of 12-15 reps).

The muscles on the deltoid shoulder are the deltoid muscles, which are divided into anterior, middle, and posterior fascicles. Basic movements: 1. Toe-in, hold dumbbells or barbells in front of you, hold the same width as your shoulders, and lift your arms to 90 degrees before lifting your arms to make your arms and body 90 degrees (practice six groups, 12-15 times per group).

2. In the middle bundle, hold the dumbbell by your side, and raise your arms from both sides to the top of your head. (Practice 6 sets of 12-15 reps). 3. Toe, hold the barbell shoulder-width in both hands, put the barbell on the back of the neck, stretch up the arm to push the barbell, and then slowly bend the arm to place the barbell in the original position on the back of the neck and shoulder.

(Practice 6 sets of 12-15 reps).

First of all, make sure that you can't do muscle-building exercises at your age, but you can reduce the intensity of the exercise to train, and the number of the following exercises in each set is above 16rm.

Anaerobic exercise effects: muscle gain, strength gain, etc.

Common anaerobic sports include: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training, etc.

Anaerobic exercise refers to the high-speed and strenuous exercise of the muscles in a state of "lack of oxygen". Anaerobic exercise is mostly load-intensive and instantaneous, so it is difficult to last for a long time, and the time for fatigue to disappear is slow. The most important characteristics of anaerobic exercise are:

Oxygen uptake during exercise is very low. Due to the speed and explosive power, the sugar in the human body does not have time to be decomposed by oxygen, and has to rely on "anaerobic energy". This exercise produces too much lactic acid in the body, which causes muscle fatigue that cannot last long, muscle soreness after exercise, and shortness of breath.

The muscle recovery period is 48-72 hours, so continuing to exercise the same muscle before the muscle has fully recovered is not effective, on the contrary, it will affect the effect of the exercise. Generally, there are small muscles involved in the exercise at the same time as the large muscle exercise, in this case, as long as the muscles involved in the exercise are exercised on the same day, the effect is the best. The number of sets and reps are required for 3 4 sets, 6 10 reps, and 3 4 movements for large muscles, and 2 3 sets, 8 12 reps, and 2 3 movements for small muscles.

The major muscles include: pectorals, latissimus dorsi, abdominal muscles, legs. At the beginning of training, it is necessary to reduce the weight appropriately and increase the quantity.

The number of workouts per set refers to: the number that can be completed at one time, for example, you can do 30 push-ups in one breath as a group, and you can only do 8 12 push-ups per set according to the requirements to exhaustion, then you need to carry weight on your body, so that you have pressure to do not do 30, at most 8 to 12. Each set of 60 90 seconds of rest, 2 3 minutes of rest between movement training, a total of 45 60 minutes of exercise is appropriate, not more than 90 minutes.

It is necessary to warm up for 5 to 10 minutes before exercise, and replenish 100 grams of food (1 skim bread, 1 2 egg whites) within 15 to 30 minutes after exercise.

Pectoral muscles, triceps:

Push-ups, according to the requirements for muscle gain, the number should be controlled at 8 12. The pectoral muscles are divided into upper, middle, and inferior; Medial, Middle, Outside.

Upper thorax: upward inclination (head high and feet low body at 30 to 40 degrees to the ground).

Middle chest: Lie flat (body parallel to the ground).

Lower side of the chest: downward slope (head down, feet high, body 30 to 40 degrees to the ground).

Inner chest: Narrow distance (hands supporting the ground narrower than shoulders) to strengthen triceps training.

Middle chest: constant distance (hands supporting the ground equal to shoulders).

Outside of the chest: Wide distance (hands supporting the width of the floor and shoulders).

The best way is to do 200 push-ups a day, 50-100 sit-ups, and 30-50 pull-ups! A month noticeable!

Pectoral muscles. Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Abdominal muscle. Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (practicing oblique abdominis movements) back muscles. Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Brachial muscles. Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

You can do 30 first, the premise is that it must be standard, because you have time, if it is not standard, it is useless to only train muscles, 30 groups of 6 groups, sooner or later you have to practice, that's enough. I wish you the muscles you want soon.