Problems with bench press posture and the relationship between muscle building and aerobic

Dude, you only do it 3 times a week, but the weight is not small, I don't know how you practice, do you only train your chest? What about shoulders and legs? Otherwise, change the training intensity to 5 exercises a week, consolidate the shoulders and back, and set aside a day to focus on the legs (squats and deadlifts are excellent for all parts).

The action is not standard, more or less always a little bit of strength (you obviously rely on the three heads) first do the standard group according to the whole process, and then do the second half of the super group (that is, from the moment the chest is just touched to the elbow joint is higher than the shoulder joint, and the triceps begin to be obviously involved in the force) The pectoral muscles are ravaged and solid.

The food is good, then the nitrogen pump creatine branch chain is all together, I can't stand it all the time, but it's still acceptable to break through for a month.

Finally, I will tell you clearly, aerobic is the enemy of muscles no matter what you do, if you have to practice, then split the training In the morning, when you have no carb intake, swallow 20 30g of protein powder and start running directly (end in 20 minutes) When training, first dense anaerobic, and then no rest (this is very important) directly cut into 10 15 minutes of aerobic (not recommended for more than 20 minutes).

In terms of intensity, it is not recommended to run at a uniform speed, but a combination of fast and slow speed (1 minute fast, then 30s slow, and then 1 minute fast), the pulling effect on the heart and lungs is better, and the total aerobic duration can be much shorter...

What is your goal of 52% muscle mass not yet satisfied?

Are you over 16 years old? If you are under the age of 16, it is better not to rush into strength, because it is not fully developed.

The method of the bench press and the length of the barbell bar have been explained very clearly.

Bodybuilding generally does not have a bad effect on development (I think so), just do the flat bench press and inclined bench press to train the chest muscles, and if you want to practice the lower chest, you can also do the inclined bench press. At first, use a small weight to make multiple sets, and slowly increase the weight. The length of the barbell bar is generally from meters to 2 meters.

When doing a barbell press, the waist should be straight, slightly higher, not too high, because it is too high, which will make the waist force; Your three heads are sour first, indicating that your arms are too close together.

Zhanqun Fitness Class: Explanation of the correct posture of bench press.

If you are exercising the upper part of the pectoral muscles, then you should lift the back of the barbell bench, and the angle of the body is less than 18, that is, the head is high and the feet are low. However, most of them use the action of lying flat, so that the effect is more uniform, and then change the action for the lack of **. In addition, the grip distance is slightly wider than the shoulder, and if it is narrower than the shoulder width, the burden on the triceps will be heavy, and the effect will be transferred to the tripeps.

Muscle training can increase muscle and lose fat, because muscle calorie consumption is far more than fat, so it is not easy to gain weight, and the metabolic rate will increase after strength exercises, so it helps to lose fat; Aerobic exercise, such as running for more than 30 minutes, will start to burn fat, which is good for fat loss. If the combination of the two exercises is the best for muscle gain and fat loss.

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number.

Each group should rest for no more than one minute, and rest for no more than 2 minutes after each movement Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

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

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.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

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

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

4 sets of sit-ups.

On the first day, the chest, triceps, and running for more than 30 minutes.

The next day, legs, abdomen, running.

Day 3: Back, biceps, running.

Day 4: Shoulder, abdomen.

Then the cycle.

Increases the strength of the lower synergistic muscles, helps to improve, anterior deltoid muscles, triceps.

It's just practice, what else can I do, just eat more high-protein foods.

The fitness and muscle building stage should be mainly anaerobic training, supplemented by aerobic training.

In the muscle-building phase, anaerobic training should be performed to build muscles during exercise, and then aerobic training should be carried out to enhance cardiopulmonary function and control weight.

The function of anaerobic training is to destroy muscle fibers to a certain extent through a certain amount of resistance training, and with protein intake, muscles can be resynthesized and grown, so as to achieve the purpose of muscle gain.

The main role of aerobic training is to burn energy and strengthen the heart and lungs, and weight gain is achieved when the energy intake is greater than the energy burned during the day.

If you don't have a lot of fat, then you don't need to do cardio anymore. The muscle-building training of anaerobic exercise itself has a good effect of muscle gain and fat loss; If you have a high body fat percentage, you can do aerobic exercise (such as jogging, cycling, etc.) for about 40 minutes 3 to 5 times a week after building muscles.

Here are the bodybuilding training references::

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 do loads of 8 to 12RM, with each set doing around 8 to 12.

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: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

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

Shoulder: press, front raise, side raise (4 sets each);

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.

Status Update|Recommendations for aerobic and anaerobic training during fat loss|Fasting aerobic |Morning jog.

Help you **think** what to do if you still want muscles.

Fat loss and muscle gain are two extremes. You need to lose fat, in addition to aerobic diet, but to gain muscle you need to eat as many nutrients as possible (you can never be precise enough to eat only the nutrients you need), and it is inevitable to grow muscle and fat at the same time. Therefore, after gaining muscle for a period of time, it is best to lose fat and then move to the next level.

Fei Qian's body fat is relatively high, should he lose fat first and then gain muscle? It's still the same time, I'm doing the training equipment now, and then I'm running aerobically.

Aloha strength 2-3 times a week (preferably with compound movements, such as bench presses, squats).

Consume enough protein per day (one gram of protein per pound of muscle.) Assuming 100 kg and 20% body fat, that would be about 100* (1-20%)* grams of protein per day.

Total caloric intake is controlled at -3600 to -7200 calories per week.

Repeat until you're satisfied.

The daily caloric intake should be 40% protein, 40% carbs, and 20% fat. Mountains and seas.

If you're just starting out, it's best not to challenge yourself with these kinds of challenges. It hits self-confidence, wastes time, and easily loses interest in exercising.

kingbaby

Eating less and practicing more is always king.

Joy and sorrow film. So I'm the right way to get my beer belly down first, right?

Joy and sorrow film. Well, I also think I'm thinking too much, just asking for a general direction.

Consume enough protein per day (one gram of protein per pound of muscle.)

Hello, don't be too rushed, don't eat snacks on the street outside in terms of diet, and don't eat again after 8 pm. Try to eat as light and nutritious as possible. Sports?

Teach you a wall method. Just lean against the wall and put your hands together on the top of your head, heels, hips, shoulders, and heads against the wall.