training tips
Equipment requirements: pedals about 10 cm high (can be replaced by wooden blocks and books), dumbbells weighing 4-8 pounds, elastic bandages (ropes). To warm up, there should be 3-5 minutes of warm-up time before training. The intensity of warm-up movements should be small, such as high leg raises, alternating lunges and squats, jogging in place, stepping on stairs, etc., and then do some joint exercises, such as swinging. Legs, twist waist, arm swing (circle clockwise and counterclockwise), squat and ankle joint (toes on the ground, clockwise, counterclockwise rotation), and finally do 1 set of 12 supine bends.
Training guidance: Train 2-3 times a week. If your purpose is to increase muscle strength, it is recommended to use heavier dumbbell weights. Do 1-3 sets of each exercise, 8-12 times per set, if the purpose is to To enhance endurance, it is recommended that you reduce the weight of the dumbbells and increase the number of training movements, 12-15 times per group (your muscles need to accept constant challenges, and gradually increase the weight of the dumbbells as your own quality improves).
Beginner bodybuilder guide: If you have never tried similar fitness training before or the training interval is more than 3 months, it is recommended to train 2 times a week; do 2 sets of each exercise in one training, each set of 10-15 Second, when you feel that you can adapt to this intensity of training, add 1 set of each training action; you can also increase the number of weekly training (3 times/week) later; at least one day of rest is required between strength training.
A guide for intermediate and advanced bodybuilders. If you have been training for more than 3 months, it is recommended to start training 3 times a week, and do 3 sets of each exercise, 10-15 times per set: If you want to increase the difficulty of training, To push the limits, you can increase the training time once a week or not rest between sets. Relaxation: After training, do a twisting exercise, 12-16 times clockwise and counterclockwise; then stretch the main target muscles, and keep each target muscle in the stretched position for at least 30 seconds.
Strength Training
- Bend your knees and stretch your legs
For the training action, lie on your back on the ground, with your arms flat on your sides, with your legs together, flex your hips and knees, so that your thighs are perpendicular to the ground, your calves are parallel to the ground, and your toes are straight. Squeeze your stomach, lift your head and shoulders off the ground, and look at your legs; lift your arms straight off the ground and place them on either side of your knees, palms down; inhale, then control with the strength of your abs and quadriceps , Slowly straighten your legs and make a 45-degree angle with the ground; at the same time, lift your arms up so that your upper arms are on the side of your ears. Exhale and bend your knees back to the starting position. To increase the difficulty: Hold the pose for 3 seconds or place a light dumbbell between your ankles. Target Muscles: Abs.
- Dumbbell lunges, shoulder presses
Training action: stand behind the pedal with a height of about 10 cm, and the distance between the legs is the same as the width of the hip; hold a light weight dumbbell in each hand, and curl the side to the height of the shoulder joint; step forward with the right foot on the pedal, and at the same time Squat down with the knees bent so that the right thigh is almost parallel to the floor, the ankle joint is directly under the knee joint, the toes are buckled inward, the soles of the feet are on the ground, the left knee joint is almost in contact with the floor, the toes are on the ground for support, the heels are lifted slightly outwards, and the torso is kept straight Straight: Stand up straight with both legs at the same time, until the legs are straight, and at the same time slowly press the dumbbells until the arms are straight; control the arms with force, slowly return to the height of the shoulder joint, and at the same time bend the knees and return to the lunge squat position, Retract your right foot, then step forward with your left foot to do the same. This is a complete training exercise. Target muscles, quads, biceps, glutes, calves, delts, upper back, abs, and erector spinae.
- Single-leg flexion and extension, curling
Training action: Stand with legs apart and hip-width apart, hands on waist, elbows abducted; chest out, abdomen retracted, look forward, and tie a light weight dumbbell to the left ankle. Control it with the strength of the quadriceps, slowly lift the foot to about 10 cm above the ground, and straighten both legs; after repeating several times, return to the initial position, keep the left thigh vertical, and control it with the strength of the biceps femoris , bend your knees and raise your calf until it is parallel to the ground; repeat several times, then switch to the other leg and do the same thing, so this is a complete set. Adding Difficulty After the left leg is done, do a set of “partial squats” (the thighs are not parallel to the ground when you squat), and then the right leg. Muscles targeted: Quadriceps, biceps, glutes, abs, and inner thigh muscles.
- Lunge squat, twist
Training action: stand with feet apart and hip-width apart; hold a light-weight dumbbell in each arm and hang it at the side of the body, raise chest, tuck abdomen, and sink shoulders; take a step forward with right foot, bend knees and squat at the same time, so that right thigh Almost parallel to the floor, the ankle joint is directly below the knee joint, the toes are buckled in, the soles of the feet are on the ground, the knee joint of the left leg is almost in contact with the floor, the toes are supported on the ground, the heels are lifted slightly outwards; Twist to the left (. When standing up, lower your arms and straighten both legs at the same time, so that the center of gravity of the body is vertically upward and retract the right foot. Switch to the left leg and take a step forward, squat down, and twist the upper body to the right; this is complete 1 action. To increase the difficulty: place a 10 cm high pedal in front, with the soles of the feet on the top. Target muscles: quadriceps femoris, biceps femoris, gluteus maximus, calf muscles, middle back muscles, abdominal muscles and erector spinae.
- Dumbbell curls, flexion and extension of the back of the neck
Training action, standing, legs separated with hip width, chest out, abdomen closed; hold a light weight dumbbell in each hand, raise the left arm upward, the upper arm is close to the ear side, fixed, the palm is facing inward, the right arm hangs down on the body Then lower the dumbbells back to the back of the neck, so that the triceps have a sufficient stretching feeling, and then control the contraction force of the triceps, lift the dumbbells until the arms are almost straight, so that the triceps are in the “Peak contraction” position, while the right arm is controlled by the contraction force of the biceps brachii, and the dumbbell is curled to the height of the shoulder joint. The two arms are restored to the initial position respectively, and after repeating a certain number of times; the two arms are exchanged (the left hand dumbbell curls, the right hand flexion and extension of the back of the neck), so it is a complete group. Increase the difficulty: During the movement, the foot on the same side as the action arm is slightly lifted off the ground and supported on one foot. Muscles Targeted: Biceps and Triceps.
- One-arm dumbbell press
Training action: Hold a light weight dumbbell in each hand and sit in front of the pedal, lean back and lean your shoulders on the pedal (a cushion on it will feel more comfortable); your feet gradually move forward. Bend the knees, contract the abdominal muscles and erector spinae, and raise the hips so that the shoulder, hip, and knee joints are basically on the same horizontal line; Raise straight up, fists and eyes facing each other, palms forward; shoulder blades adducted. Controlled by the tension of the left pectoralis major, the left dumbbell is slowly lowered to the outside of the left shoulder in an arc, and the elbow joint is on the same level as the shoulder joint. Controlled by the contraction force of the left pectoralis major, push the dumbbell in an arc until both arms are parallel, switch to the right arm, and repeat as a complete movement. Muscles targeted: pectoralis major, triceps, anterior deltoid, gluteus maximus, thigh adductors, abs, and erector spinae.
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