Yesterday I mentioned a lot of technical terms in my article, and it may be difficult to understand for a while and a half.

I'll start with a little simpler, didn't I talk about the accumulation of fat in the abdomen, legs, hips and arms yesterday, and today I'm going to talk about something related.

In life, we often encounter such a situation, that is, although we look fat on the surface, in fact, there is only one place to be fat.

Then some unscrupulous marketing accounts and Internet celebrities on Douyin will promote, ah, as long as we do xx exercises, we can lose our belly first.

I'm here to tell you the bottom line, it's impossible to just want to lose a part, the human body is an organic whole.

For example, some people only have fat on their stomachs, and they think that I can slowly slim down my belly by looking at a certain keep, learning a combination of abdominal muscle tearers and the like.

It's a stupid idea that the reason why you actually have a buildup of fat on your stomach and the rest of the fat isn't obvious is just because your body fat percentage has gone up.

In addition, your abdomen may be a place on your body where it is easier to accumulate fat, so it will be the first to expand, while the rest of the fat may only be temporarily stored in the form of visceral fat.

Causing others to look at you as if you are quite thin, but in fact you are relieved and have a belly of meat, this kind of person we call him skinny and fat.

Obesity is really not a very good thing, once a person's body fat rises to a high level, there will not only be a risk of three highs, but even fatty liver and so on.

There are also some cardiovascular and cerebrovascular diseases, and obese people are more likely to die suddenly than normal people.

Sometimes some obese friends may want to sleep just after eating, this is because the blood lipids in your body are too high, and the blood vessels are blocked.

Then the oxygen can't be well fed back to the brain, so think about how scary it must be, so hurry up and exercise!

Okay, now it's another big puzzle for everyone, so how to lose weight I also talked about it yesterday, and I'm not in the mood to talk about how to exercise with you for the time being.

Although I mentioned that it is anaerobic + aerobic training mode, considering that everyone is still unable to avoid the impact of the epidemic at home.

Many parents or readers of books will worry about whether going to a crowded gym will be at risk of contracting diseases, so let me talk about the exercise methods available at home.

Shoulders:

Toe-of-shoulder:

1. Friends with dumbbells suggest that you directly take the dumbbells you bought to do shoulder press, how to do shoulder push, it is recommended to look at keep systematically, I use words here to describe clearly may still be wrong.

Then you move a stool, and then the whole body is slightly inclined to the back of the chair, but the head, back and waist should be a straight line, and then there is a 90-degree angle between the upper arm and the lower arm, the upper arm is parallel to the ground, the lower arm is perpendicular to the ground, the elbow is pinned inward as much as possible, and then push the dumbbell with the right weight to do a straight up and down movement.

Friends who don't have dumbbells can take mineral water or other things instead, because novices, you can't get anything too heavy when you use it.

Specifically, it is recommended to do two regular warm-up sets (15 reps each, with a 15-20 second interval between groups)

After that, there are two major decreasing groups (each large decreasing group does a total of four groups, and the four groups only rest for 10 seconds between the groups, and then the number decreases from 20-16-12 to 8), and the rest between the large groups is 20-3

0 seconds, if you feel that the shoulder muscles can't stand it, you can ask relatives or parents at home to assist you.

Shoulder bundle:

1. Side flat lift, in the same way, there are dumbbells to play dumbbells, and no dumbbells are replaced by heavy objects.

How to do it, there is a small angle between the upper arm and the lower arm, and then imagine that the bird is flying high with its wings, using the shoulder muscles to drive the elbow up.

At the same time, you have to feel that your elbow is constantly fighting against an upward force, and the standard movement is to raise the elbow slightly lower than the shoulder peak at the end.

Why do you do this, because this action is ineffective, not only can you not exercise the middle shoulder bundle muscles, but also there is a risk of frozen shoulder after acromion impingement.

Then because you are a novice, maybe the shoulder muscles are not enough, there will be a trapezius muscle in the back to borrow force, when you do this set of movements feel that the two large muscles near the neck are sore, don't be afraid, your strength is very small, this is normal.

In order to avoid other muscles compensating for the force, this is where we have a skill in retracting, and when you have completely withdrawn your hand, you need to try to sink your shoulders down.

The back muscles that were originally tightened will also be released, which not only avoids muscle compensation, but also prolongs the whole movement, allowing you to find a better sense of force related to the mid-shoulder bundle muscles.

As for the training mode or the set of shoulder harnesses, two regular + two decreasing.

Shoulder tow:

There's a lot of action in this part.

1. Heavy lifting, you can find a stick at home, and then hold the stick naturally with both hands, and then lift the whole stick as much as possible, the standard is that your elbow is slightly higher than the shoulder peak, and friends with splicing dumbbells can directly spell into a barbell to practice.

Pay attention to keep your body upright when doing movements, do not lean forward or backward, and use force is not necessary.

This action not only exercises the muscles of the back of the shoulder, but also the teres muscles next to the back of the shoulder, which belong to the back muscles.

So that is to say, if you want to exercise teres minor, you can also do this action, but it is not so efficient.

Same as above.

2. Lean over the dumbbell flying bird

This movement requires you to bring your legs together and place your entire upper body on your thighs, then hold a weight or dumbbell and fly upwards like a side lift.

I don't care if you prefer to put your hand in front of your calf or behind your calf, I'm more used to putting it behind your calf.

I always feel that the trajectory in front of the calf is weird, and I don't know how they put up with it.

With the shoulder movements said and done, there is still something important to say, and that is stretching before exercise.

The stretching of the shoulder is two movements.

1. The first movement is the same as the shoulder push, but it doesn't require you to sit or lie on your side.

After that, just swing your forearm so that it is parallel to the ground, then pause and retract to its original position.

2. The second action is that you first put your big arm close to your body, and then turn your lower arm over, with the palm facing the sky, and the big arm and small arm are at a 90-degree angle.

Then swing your forearm as far out as you can, but make sure that your upper arm is always close to your body.

If you don't warm up before exercising, I don't care if you have frozen shoulder, and if you don't stretch well, your performance will deteriorate when you do the exercises, and the number of sets you do will be less.

Chest:

I'll talk about the movement of my bare hands on the chest.

The chest can be divided into upper chest, middle chest and lower chest.

The pectoral muscles are our façade, and if a person's chest training is not good, then he will definitely be a lewd image of the shoulders and chest, and the back must be carried.

Think about it, handsome guys and beauties, are you willing to associate with a lewd and hunchbacked person, even if you don't look good, at least that bearing is different if you hold your chest up and look up, right?

Okay, let's talk about the three-part training method.

Upper chest:

Incline push-ups

You can do this by finding a table or a chair with a height difference, and then you can place your feet on top of it.

After that, the upper arms clamp the body and make a straight up and down rise and fall through the movement of the upper arms and lower arm joints.

Note that many people don't do standard push-ups here.

The first point of the non-standard is that the upper arm does not clamp the body, causing the body to open the elbow wide in the process of going down, so that the arm is simply forced.

There is no force on the chest at all, why do we say that, we clamp the body with the big arms in the hope that the chest muscles will have a squeezing process when doing push-ups.

And the key role of the chest muscles is to squeeze each other, only if you let it squeeze and congest it can it slowly become muscles, understand?

The second point of non-standard lower back, many people have a weak core strength, so once they do too much push-ups, they will collapse their waists.

Push-ups are originally a bodyweight training, and if you collapse your waist, you just throw off the weight of your thighs and hips, so what's the point of training, do you say?

Of course, bodyweight training may not be so friendly to friends with little arm strength and overweight.

So when you can't do standard push-ups, I have a few tips for you to consider:

1. Try to do aerobic exercise to control your diet and reduce your body weight, which is the best way to make.

2. Exercise the muscles in the biceps and tripodiums of your arms to make them more powerful and make your arms easily support your dead weight.

3. Settle for less, starting with simple kneeling push-ups or push-ups against a wall.

Kneeling push-ups are a degradation of standard push-ups, when you do standard push-ups with your knees and thighs in contact with the ground, your calves up, and everything else is the same.

As for push-ups against the wall, they are for friends with less strength, and if you can't do the kneeling push-ups with your strength, then you can consider this movement.

To do this, stand up straight, then at a certain distance from the wall, lean forward with your upper body at this distance, and then use the standard push-up position for your upper body.

The training mode is the same as the shoulder section.

Incline push-ups are the downward tilt of the head and feet in one position, and standard push-ups are the whole body parallel to the ground.

It is worth mentioning that the inclined push-up is used to exercise the muscles of the upper chest, the standard push-up is to exercise the muscles of the middle chest, and the inclined push-up is to exercise the muscles of the lower chest.

Before we knew it, we had a training plan for our shoulders and chest out today.

We'll talk about the rest of the back, abdomen, and legs later, and we'll come here today, and we'll see you tomorrow.

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