Left or right?
The fitness circle has a very wide and highly recognized piece, and the novice says to the coach, "I don't want to be a Schwarzenegger.". The coach laughed. "Don't worry, you can't do it all your life.". "
Schwarzenegger is known as "muscle man" as well as the ultimate role model in the field of physical fitness. But the question is, are the piano players afraid of being trained like Lester? Learn to cook will refuse to become Michelin Samsung chef? Why does only a fitness person fear or reject what it takes to be the top person?
Because what we really want is to improve shape and shape, not to increase the size of each muscle. Do not want to practice Schwarzenegger, then ordinary people in the end should be trained to look like? A fitness goal that caters to everyday beauty: the delicate muscles.
Why pursue delicate and pretty muscles?
What is comely muscle? Most people first think of wide shoulders, straight chest muscles, and regular belly lines like chocolate chips.
With a bulging of the pectoralis major muscle, arms and legs strong "muscular" compared to the difference between the two is that the proportion and coordination. In the exercise, we easily enter the growth and strength of the state unconsciously, and can not stop at all......
When some men work hard to build muscle and fantasize about having muscle shape, they may well have gone off track and become more and more on the road to becoming a muscle man.
Which do you prefer?
Chinese will use "tall，stately and handsome" to describe the human body, good temperament. In ancient novels, popular male protagonist almost can be used "tall，stately and handsome" to describe, such as Yang Guo, such as chu. "Tall，stately and handsome" will make people think of sports metrosexual man wide shoulder and waist, chest and abdomen.
This is our unique Chinese idiom, but also our unique aesthetic, it is undoubtedly beautiful, but also healthy.
For you blurred, you can still recognize the good or not, this is instinct
This view of the ideal image of men is deeply rooted in our aesthetic consciousness. This is why we in real life will not accept the traditional European muscle man, even in a part of the muscular body perception of the word "stupid".
On the other side, Japanese women named "the most popular figure", and the first one is the "comely" type (here to watch this magical selection)
Muscle exercise can indeed make our body stronger, but for our aesthetic instinct, have coordinated proportions and temperament than blindly enhance the strength and increase the circumference is more important.
Always remember that it's better to look at each muscle and make it bigger.
Delicate and pretty muscles, how to practice?
The three have to say (dew).
Long
Fitness, private teaching, fitness for 3 years
My ideal figure there are several criteria: shoulder, waist is fine, the overall proportion of good.
Individuals who dress up as "thin, stripped, and fleshy" types, or big men (such as breasts too big or too prominent), exaggerate a bit. Of course, everyone has different physical and muscular amounts, and there is no standard answer. Make as much as possible
Chest shape is beautiful, chest full, is the ideal.
I personally pursue the waist fine, will not be on both sides of the abdominal external oblique muscle, abdominal oblique muscle training too developed, and that will make the waist thicker. It's the same as adding muscle and removing the meat.
I'm trying to make my back bigger, too. The "big" here refers to the horizontal, while wearing clothes can hold up, rather than the pursuit of very thick.
How do you practice?
Most of my training, especially before I became a private trainer, was dominated by free hand training, with zero equipment, ready to take advantage of what was available around me.
In the early days of fitness, we practiced at home
The most recommended part of the training is the chest, I basically rely on a variety of variable push ups to complete. Wide spacing, push ups, pectoralis major, shoulder and shoulder, regular push ups, thickening of the pectoralis major, narrow pitch, push ups, chest raphe and arm triceps.
The upper chest and lower chest push ups (the upper foot pads and the upper pads) can be used for the upper and lower portions of the chest.
The limitation of the bare hand is that the weight does not go up, but each person is different from the pursuit of the body, my words add some instruments with bare hands.
Christine Fan
Advertiser / Producer / Art Director, fitness 4 years
My fitness goals and training methods are different from those of regular bodybuilders. In aesthetics industry, all wearing the same suit out of consideration, what feeling, difference on the interpretation of the muscles and the muscles of the metrosexual man.
I don't think the bad muscles are out of proportion to height. Well done, a metre of seven looks like a meter eight, practiced overdone, one meter, eight potatoes.
Life is good fat is easy, one day to buy a Zegna pink trousers, dress up like a pig leg, (money) so start to lose weight. The bad run two pairs of sports shoes, down 20 pounds after feeling too thin, and began to increase muscle.
Slowly, first appeared Mermaid line, and then closest to the chest position, there has been abdominal line, 2, 4, 6. After the strategy,
In fact, the edge edge muscle fat is not reasonable, but I want to do.
The most important parts are: 1 chest, 2 shoulders, 3 abdomen, 4 buttocks. 1, 2, 4 is to wear a suit, and 3 is to undress.
How do you practice?:
I am accustomed to one day equipment, one day aerobic. Many people say that it will lose muscle and it won't be big. But I tell you, this program will make you undress anytime. Those who practice first and then do it, the girl wants to see you in the next second, not two months later.
Some places do not blindly pursue the big and thick, such as the back of the arm, triceps, and latissimus dorsi, too thick, will cause the proportion of body shape is inconsistent.
The two muscles only train the degree of separation and ensure that the lines are clear and perfect when taking off clothes. Europe is the two block bodyguards wearing a suit is too large, especially non customized clothing, hubeixiongyao.
For a while, I was crazy about running, cross-country running, marathons and games. One can imagine whether or not the muscles fall off. Adjust the running to the next day, every time not more than 40 minutes, plus eating and training, finally dressing, then strip what?
Lanzer
Fitness trainer, Ace, American Sports Commission, personal trainer, certified
I've got many certificates for coaches and fitness equipment, but I don't have any award for bodybuilding. My goal is to be a good coach and help my members to do well. To participate in any competition, in order to achieve a certain degree of competition, will make the body pay the price, in strict sense is unhealthy.
Simple muscle hypertrophy is not good, we do not appreciate some bodybuilders, but will feel healthy athletes (Figure) of the body is what you want. The difference is that the muscle of the bodybuilders is shorter and larger, but the length of muscle fiber is longer, the overall line is longer, and the body fat rate is low.
The difference between bodybuilders and bodybuilders is especially evident in the pectoralis major and deltoid muscles
In fact, a lot of people are not good at training, mainly because the movement is not standard. For example, when practicing back or shoulder, the wrong posture leads to a shrug of the shoulders, resulting in no width, but the neck becomes shorter and shorter.
Many people want to make the hips more prominent, but did not expect to make the front thigh (thigh four muscle) thicker. The problem is that the knee is too stretched and does not allow the hips to force, but the four muscles force too much. Especially if your thighs are developed and your hips are underdeveloped, it's particularly ugly.
The most critical muscles,
It is suggested to practice from these movements:
1. shoulder
Men put shoulder length training, especially in the deltoid muscle, so that clothes can stand up like a shelf. If you have a hump, the shoulder spin can relax the whole person.
Side Lateral Raise
You should: elbow, elbow, heart always facing forward, shoulder first up, and then shrink, and then sink, so (so that the neck rough) trapezius muscle, as far as possible not to participate in the action.
You should not: too much pronation in your shoulders, resulting in a hump and a poor posture.
You can also use an elastic band or a Longmen stand instead of dumbbells so that resistance can be evenly distributed to each angle. With dumbbells, gravity goes down vertically, not enough for the deltoid muscle.
Dumbbell sitting posture push shoulder
You should: lift from your arms slowly downward, at the lowest position, the arm parallel to the ground, and if you go down, into the resting state, can not guarantee the tension of the muscle.
You should not: This is a compound action, which is irritating to the entire rotator cuff. If it is placed on a single joint (such as the previous one), the effect will be poor and it will not stimulate the shoulder to the greatest extent.
2. back
Although the latissimus dorsi is too thick will be like a bodyguard, but several recognized its importance: hold up the clothes, it is tall and straight. Practice is too thick, in fact very difficult, inverted triangle is just fine.
Single dumbbell rowing
You should: do the rowing, the movement must be backwards. If the whole feeling is upward, the result is usually a stubby neck. The latissimus dorsi should be clamped back and clamped on both sides of the elbow.
You shouldn't: hunchback. This is very important, in this position, a slight hump, lumbar spine are unable to support, it is easy to hurt.
Pull ups
You should: the scapula sinks and uses the two muscles to pull the body. Remember to control the centrifugal stage, a lot of people do not pull down to control the half, loosen up, straight down, this is wrong. The greatest stimulus to muscle is the process of returning to the initial state.
You shouldn't do it too quickly, and probably get hurt.
You can also: put an elastic belt, foot pressure. Just a little bit more. Put something underneath and simplify it into a jump.
3. hips
The hips are plump and warped, and they look better with pants, but be careful with the wrong posture so that the force points are transferred to the thighs.
Bow and arrow step squat
You should: when you crouch, your knees are always facing your toes. The body should not be too straight, the pressure on the waist will be relatively large, but forward, focus on the front foot, feel the hips forward.
You should not only do straight action. Instead, you should take your hips down and lift them up against your hips. Some people lean too far forward and use their heels to lift them up.
Hip bridge (elastic band)
You should: your knees toward the ceiling, your toes slightly extended, your arms extended, so that you do not borrow the counterforce of your hand, but lift your arms up your hips.
You should not: do too quickly, did not use the force of the buttocks, but with the waist force, finished the waist is very sour, buttocks do not feel.
You can also: put on the elastic belt, there will be an outward resistance, extra stimulation to the top of the hip.
4. waist abdomen
Note that too much rotation will cause your abdominal external oblique muscle and abdominal oblique muscle to have a certain muscle hypertrophy. If the body fat rate is relatively high, it is easy to appear wider waist.
Weight-bearing abdominal roll
You should put your hands close to your ears, your eyes toward the ceiling, and your knees. Take a breath first. When you roll your stomach, spit all the gas out of your stomach, and then drop off slowly.
You shouldn't: a lot of people roll their belly just to hold their breath, and that doesn't work. You have to participate in respiratory muscle muscle, when all the gas is Tuwan, will find all the abdominal muscles tight, muscle contraction will be better.
You can also: take a certain weight, do the same action.
Related labels:
Bodybuilding
triangle
Schwarzenegger
Zegna
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