Three kinds of instruments to create man sexy

Not because the men's beauty by muscular man impress excitedly talking about this topic, just as the TV play is often said, a broad mind to ladies are always hard to resist, so, who to take pectoral muscle exercise fitness center is the popular.

Barbell -- pectoral muscle thickness

Want to increase the muscle mass, barbell exercise is the most important, the most basic exercises. Total senior instructor to coach suggested the beginner will barbell exercises in the first step, because the barbell exercise action is relatively small, so must be from different angles ( up and down-ramping ), using different grip stimuli across the chest muscles. Relatively simple safety practice is flat barbell bench press, can effectively exercise the chest, increasing the thickness of. To lie on the bench stool, feet naturally placed on the ground, then adjust the body of front and rear position, make eyes at the bench frame just below the barbell. Grip a bit wider than the shoulder, from the bench press shelf barbell barbell, slow down, until the upper arm and parallel to the ground. Repeat the exercise three or four groups, each group or 12-15 European push action, specific depending on personal physical conditions. After skilled, can do decline bench press, focus on training of the chest muscles, strengthen the operation difficulty slightly.

Dumbbell -- chest width

Dumbbell exercise barbell exercises more than the balance and coordination to control weight, the larger movements, therefore can be fully stretched muscles, have broad mind. The usual training movement in two, flat dumbbell bench press and flat dumbbell flyes. The former is lying in the training stool, his hands holding a dumbbell. Stretched arms, the dumbbells, palm relative, slow down until the upper arm dumbbell in parallel with the ground, and then boost the dumbbell to return to the starting position, so to repeat. The so-called dumbbell flying bird is lying in the training stool, his hands holding a dumbbell lift, palm relative, open arms, along a circular trajectory to the sides of the body slow down dumbbells, until the upper arm and parallel to the ground, then backtrack. The two group of sports should pay attention to in the process of pushing, ensure that the vertical push dumbbell, not deviation. To the coach reminded of beginners the best please people aside protection, avoid incoordination when injury to muscle. Dumbbell exercises there is a benefit, is can be performed to coach suggested whenever and wherever possible, usually at home can also be a mirror to practice, and can correct action, one can appreciate their own results.

Chest clip machine -- pectoral muscle separation degree

This equipment is designed for practising pectoral muscle separating degree, and the other at home exercise chest muscle than methods, this instrument effect with very strong specific aim. In practice, the back must be close to the backrest, when forced by the elbow forced. As a result of hip, back to back, so only the chest muscles can use energetically. In this exercise equipment, the effect of 95% of the pectoralis major muscle, and the exercises on other parts of the body will not cause any harm.

To complete the task of the breast is important, but not greedy of rash, pay attention to each training time control in about 45 minutes, adhere to a week into a gym, with a balanced diet, probably two months can be achieved.

Three kinds of sexy men body building equipment

Not because the men looked to be muscular beauty was moved excitedly talking about this topic, as the drama often said, a big heart for the ladies is always difficult to resist, so the men choose to exercise chest muscle fitness center It is fashionable season move. --- Barbell chest thickness Want to increase muscle mass, barbell exercises are the most important and basic exercises. Limeijian Senior Instructor on the proposal to coach beginners step into the bar to practice, because the bar is relatively small range of motion exercises, it must be from a different angle (on the diagonal and oblique), using a different grip to stimulate the entire chest muscle. Relatively simple and safe practice is to flat barbell bench press, can effectively exercise the chest to increase the thickness. First lie flat on the bench press bench, feet on the ground naturally, and then adjust the body before and after the position of the eye in the barbell bench press rack just below. Grip slightly wider shoulder to shoulder, removed from the barbell bench press rack, slow decentralization of the bar until the upper arm parallel to the ground so far. Repeat this exercise thirty-four groups push for Europe is probably 12-15 times, depending on the specific conditions of individual body. Skilled, you can do barbell bench press the next ramp, the focus under the chest muscle exercise, the operation is slightly more difficult to strengthen. Dumbbell chest width --- Dumbbell exercises barbell exercises require more than the balance and coordination to control weight, the greater range of motion, so you can fully stretch the muscles, he learned open-mindedness. There are two common exercises, flat dumbbell bench press and flat dumbbell birds. The former is lying in the training bench, hold dumbbells in each hand. Arms straight, lift the dumbbells, palms facing the slow decentralization of the dumbbell up until the upper arm parallel to the ground, then push the dumbbell back to starting position since, so repeat. The so-called dumbbell birds is lying in the training bench, holding dumbbells in each hand on the move, palms facing, open arms, along the circular path the slow devolution of dumbbells to your sides, until the upper arm parallel with the ground up, then backtrack . Both exercise groups should pay attention to the process in the push to ensure that vertical push up dumbbells, do not skew. Please advise beginners to coach the best in side protection to prevent damage when the muscle incoordination. Dumbbell exercises there is an advantage that can be anywhere, recommend to the coach at home can also mirror the usual practice, while corrective action can, while you can enjoy their workout results. Clip chest machine --- chest separation This equipment is designed for separation of chest exercises, and other chest muscle exercise at home, compared with the method, the effect of this specific equipment is very strong. Practice, the back must be close to the back, hard by the elbow force. As the hip, back close to the back, so only the chest muscles can pull its weight. In this exercise equipment, 95% of the effect on both the role of the pectoralis major, and this action does not exercise the rest of the body any harm. Breast to complete the task is important, but not Tangong aggressive, attention to each training time at 45 minutes or so, insist on one week into a gym, with a balanced diet, about two months will be able to bear fruit.

Practice dumbbell, let you more harmonious

In practice, dumbbell do two dumbbell is completely independent, if you train time is not long, probably in the rickety when do the action. So, in all the dumbbell training, in order to keep the body balance and stability will use all might be involved in muscles, including all the help of small and stable muscle, and muscle to the body of exercise is very useful, it can not only improve the coordination and control, also can make you are in life seemed more elegant, more action figure forceful. If your body muscles appear on both sides of the asymmetry, also can do some unilateral training.

Sufficient warm-up

Due to the training of joint activities dumbbells extent, so before practice to pay attention to sufficient warm-up, including 5 ~ 10 minutes of aerobic training to warm up and stretch, the major body muscle. In the weight of the choice also should pay attention to, especially in the training before ten minutes to select the maximum load, 55% to 70% of the dumbbell. The movement speed is not too fast, to have control, especially the stability of the waist and abdomen is very important. Training when expiratory, force found in fall. Training to avoid a single action, the whole body equilibrium is the most important.

Dumbbell training can also help women with more flexibility, improve muscle of women based metabolism, to reduce weight don't rebound effect.

Systemic circulation dumbbells training

(dumbbell weight < SPAN well-US > = EN 3 ~ 5 kg)

Training method

Main exercise place

Crouch partly 20 ~ 25 times

Thigh, hip

Hand for 30 to 35 times arms

The arm of the side before biceps

Back row 20 ~ 25 times

back

Arrows step squat down 15 ~ 20 times

Thigh, hip

Neck flexion butt 20 ~ 25 times

The triceps side arm muscle

Pull 25 to 30 times

waist

Levelly obeying 20 ~ 25 times

shoulder

Every movement of rest between 15 seconds of 3 cycles. Three times a week. Five weeks after can be added to the four cycle.

If it can't find dumbbell can also use a dictionary, water bottle or even two papaya instead.

Perfect effect

Dumbbell exercise to all parts of the body has the effect of reducing fat model, especially arms, shoulders and back, still can stretch muscles, let the body becomes slender. About 2 months, the effect is out.

Adapt to the crowd

The dumbbell exercise for the crowd is very wide, basically all the people can try.

Practice strategy

Full warm up: do such equipment movement, if not ready to warm up, will increase the risk injury.

Action standard: take dumbbell, natural impossible "random flick flurry". Although the movement is not easy, but must standard, if not in place, probably practice wrong muscles, shouldn't the practice the piece that practice, this practice of desperately instead to practice didn't.

Moderate bent: elbow bend, if "cage" stretched too straight, very easy to be injured.

Learn to relax: finally relaxation is very important also, this helps to long lines, the streamline muscle development. Just do dumbbell hold, muscle and joint would be a little pain, to pay attention to rest after exercise. 

Dumbbell exercise the muscle the best method

Dumbbell is one of the important instrument bodybuilding training. It is like a hammer and chisel, can sculpture body every muscle. As long as there is vice dumbbell and a bench, you can follow one's inclinations, undertake various bodybuilding training. With a pair of dumbbell introduces below the practice all over your body method.

1, lower back, compared with barbells can reduce the lifting of the spine of pressure. Besides, with the dumbbell made action also more comfortable. If use dumbbell made straight leg dragged practice, also can effective developed biceps.

2, little legs: department, holding the dumbbell made single leg lift heel practice, than with crus machine training effect is good. Also on board KeJiao former palm on his knees, dumbbell single leg or legs sit-down lift heel practice.

3, compared with barbells back: with one or two dumbbell do to practice (single arm bent rowing back is much safer) can make back muscle growth faster. Single arm dumbbell row has been Mr Seven-time winner lee haney Olympia payale practice, not only can exercise back before chest muscle, and saw the back sides can developed muscle.

4, chest: supine on the bench, PingWo, with dumbbell do on the inclined pushed and pushed, than with barbells do more conducive to muscle growth, because it can deeply and widely stimulating muscles. Usable also dumbbell do multi-angle birds in practice, various parts of chest muscle development. A good way to practice is finished a group of dumbbell made immediately after birds, a group of dumbbell lie nominate practice. Such practice not only effect is good, but also can reduce the shoulder burden, avoid sports injury.

5, shoulder: various forms of dumbbell exercise can develop the shoulder muscles. For instance, with dumbbell do side to lift, former smooth lift and practice to develop shoulder birds leaned over the deltoid muscle in the bunch, bravery beam and after beam. Development trapezius muscle can use dumbbell shrug or around the ring practice.

6, biceps: dumbbell curved heave is many strong and handsome champion biceps muscle to practice "peak" a best practice. The dumbbell bent for different way can make the upper arm more stout, and seen from behind block separation, clear outstanding.

7, triceps: robot arms with dumbbell do neck flexion or after practice, can make arms developed into horseshoe-shaped like triceps. When practicing as far as possible will be lower, with dumbbells to strengthen training effect.

8 and the forearm: dumbbell is resting wrist curved heave can develop forearm inside muscle group; Development outside muscle group responded with a forearm and wrist bent for the grip.

9, thigh: heel pad small boards dumbbell weight squats practice, can develop quadriceps muscle. If lie in long benches feet to clip dumbbell do practice, then can bend for developing biceps. Still can do dumbbell cut squat.

10, abdomen: supine, will receive an abdomen sit since Dido dumbbells, abdominal muscle practice; To receive an abdomen, i.e., lift a leg (fixed) can practice next abdomen muscles.

Strong has been on home - dumbbell family training plan

In the home can create the gym trained body, like couples dumbbell and bench in front as easy to follow, as long as the reference we introduce below a Wednesday days training plan.

Visit you stations around the fitness center may be a exasperating experience: before we leave to prepare all kinds of things, before you arrive in dealing with traffic jams at the front desk, then is waiting for testing the membership card, this had half hour, you can even warm-up has not started yet. It is not consider your training partner would meet the same question to be late, so, your training will also be postponed. That if counting in Smith before waiting time machine?...

As a result, you haven't had the time as they wish begin his training plan. But, it may be as the surrounding no one disturb, you will have the best state. Just yourself, all familiar wall, a training stool, and some dumbbell and hot fitness enthusiasm.

We've made your planning a training plan on Wednesday days, only the necessary equipment: a pair of adjustable weight dumbbell and adjustable Angle training stool. In the first two weeks of training, the concern is power, each group keep 6 ~ 8 times and the rest time control in 1 1/2 to 2 minutes. In subsequent stages, you will increase to 12 times to get the maximum growth speed muscles, therefore, the rest time does not exceed 1 minute.

In the house there is no high drop-down combination instrument? No problem. No posture lift heel machine? We have for you to solve. We have considered the more questions, if you charge to the visiting guests membership fee went (a joke).

Torre robot bend inclined dumbbells heave

(alternative action: the curved lever request lift)

Start: adjusting the bench to 45 degrees or higher. Hands dumbbell, will armpit, upper arm on stools vertex place just on back of a chair. Elbow bend slightly.

Action: the contraction biceps will raise as much as possible, the dumbbells left back to avoid the elbow. At a peak extrusion biceps then slowly back to the initial position. A big arms fully extended.

Wide grip dumbbell upright boating

(alternative action: wide grip barbells upright boating)

Start: erect, wide grip dumbbell, dumbbell hands in front of your body, hold out a bosom, two shoulders on both sides after zhang.

Action: improve dumbbell to shoulder height, elbow higher than hand back to the initial position, peak contraction.

Posture dumbbell lift heel

(alternative action: posture lift heel machine)

Start: knee bends sitting at the end of the bench, tiptoe on a piece of wood (or some can provide stable objects) about 4 ~ 6 centimeters tall can let guarantee your knee free from top to bottom. Will the dumbbells, keep a slight thigh to put on the dumbbell grip.

Action: slowly to the ground reduces knee, until you feel the stretch calf muscles, upward dumbbell, before the calf muscles reply extrusion do peak contraction.

ZhiBei to pull the

(alternative action: ZhiBei cable dropdown)

Start: hold good dumbbell, palm and backward back unbend, knee bends, exercise with the ground, the other arm vertical ahold to support a thigh.

Action: keep arm as far as possible as straight, shrinking latissimus muscle, keep a moment to stay above the back along the path back to slowly again initial position. The opposite side versa. 

Disdussing dumbbell and triceps-act

And triceps-act is the best training chest muscle movement, it is also home to many fans favourite bodybuilding movements, most of the practice in the barbell trainers and triceps-act primarily -- that is the upper part of the best action, training for 80% of the trainer is very effective. That 20 per cent of people? The answer is dumbbell and triceps-act. In addition, after a period of time after the barbell and triceps-act to try practicing dumbbell and triceps-act, you would have a different feeling.

The starting position: supine on the flat and triceps-act stool, two feet flat on the ground. Two cubits bending, holding the dumbbell, boxing eye relative, palm toward the direction of the legs, located above the axis of the dumbbell nipple 1 cm in (chest muscle central), withstand chest.