Why are the chest and shoulders the most trained? Because it is easy to produce results, and these parts can be seen when dressed, who will have nothing to do with the abdomen to lift up the clothes for others to see, and the "small belly" can be covered by thick chest muscles, and the clothes cannot be seen at all (this is not to say that the waist and abdomen do not need to exercise).
There is a big difference between a gym and home fitness. Many people will not be able to train at the gym for various reasons, lack of money, lack of time, sometimes because the gym is too far away from home, if you go to the gym, it will seriously affect the routine of life. Plagued by multiple factors, I had to give up fitness. In fact, exercising at home is also a good choice, as long as you can have perseverance, you can also succeed.
However, the disadvantages of home fitness are also very big, first of all, the comfortable environment is easy to make people inert, and secondly, the ** of various electronic equipment, the atmosphere is obviously much worse than the gym, here it is necessary to test the determination of the individual, abandon all kinds of **You have half of the success. In addition, in terms of equipment, since it is home fitness, limitations and factors such as money and space are naturally striving for excellence. A pair of 30kg rubberized dumbbells is about 80, a flat and tiltable bench is about 100, a bench press bar is about 40, 4 10kg cement barbell cakes are 40, and a shelf supporting the bench press bar is 100, with a total investment of 400-500 is enough, and the home gym is initially formed.
Some netizens may question why barbells, is it generally enough to not have dumbbells? Because we need to train our chest, the weight of dumbbells alone can only meet the shoulders and biceps, and only the bench press with a large weight can be effective.
Let's introduce the practice method, home fitness is divided into two days of action to cycle, about 45 minutes a day, and it is more than this time to brush up on Tik Tok. First of all, the first day is chest training, first do 10 * 3 sets of wide push-ups, as a warm-up exercise (of course, the new is estimated to not be able to do 10, according to their own appropriate adjustment of the number), and then we will place the barbell on the bench press frame suitable for their own height, and then cooperate with the flat bench, so that you can directly push the chest, the bench press frame can protect our safety, but if possible, you can ask your family to protect to avoid accidents.
Flat bench press is currently the most effective way to exercise the chest muscles, bench press can stretch our pectoral muscles, as a primary stage, we only need to shape the pectoral muscles first, flat bench press can make our chest tend to square (square chest is better), the inner and middle muscle groups do not need to be practiced for the time being.
The next day is shoulder exercises, and the shoulder movements are also mentioned in the previous part, and the equipment used is dumbbells (if you are strong and feel that the weight of dumbbells is not enough, you can also use barbells). We can choose to stand or sit for training, push up can practice our middle shoulder, parallel push also has the same effect, in addition to pushing forward is to exercise the front side of the shoulder, the most difficult to practice is the back of the shoulder, using leaning over or lying on the stool to do the bird action, here is a simple stool, to avoid lumbar strain.
If you do this, it will be effective over time. Of course, this is just the introductory part of our home fitness workout, which can make a difference and prove that you have fallen into the threshold. What we pursue in home fitness is simple, direct, and the most important thing is to save money, so we will all go in this direction for the home fitness we will introduce next.
Finally, it is important to remind that the weight of dumbbells and barbells varies from person to person, so there is no need to delve into how much weight others use, let alone pursue large weights, which will backfire and cause injuries.