Hi everyone, my name is Yumi Love Fitness.
We often hear a sentence: time makes people grow old.
No matter how young and handsome you were in the past, you can't resist the polishing of time, people will always get old.
The uncle I will introduce today, he is from Iran and his name is Hozem. He is 62 years old this year.
Although it is over 60 years old, the muscle mass has not decreased, with 6-pack abs, spherical shoulders, and strong arms.
In his early years, he was also a professional bodybuilder, even after he retired, he still kept training.
He can usually complete 170KG upslope bench press .
reached the flat dumbbell bench press, the weight of the dumbbell used reached 60KG per side!
I have to say: Uncle is great, if it is here, it is definitely the level of the gym.
Uncle is very recognizable because of his white beard and strong muscles. Now many people come here to learn fitness from her teacher.
Of course, the most eye-catching part of the uncle is the arm muscles, and the arm circumference is also 50cm.
When he shows his figure while standing sideways, his upper arm and shoulder muscles are perfectly connected.
So how should men make the shoulder and arm muscles more coordinated?
1. Intensive training of the middle and front shoulders
Want to make the shoulders fuller,It is necessary to focus on strengthening the middle and front shoulders.
For the front of the shoulder, it is necessary to focus on training the sitting posture dumbbell press .
You can do a fixed group in the early stage. For example, use a 20KG dumbbell and do 5 groups * 12 times.
In the later stage, you need to do incremental group training. For example, from 15KG, to 17.5KG, 20KG, 22.5KG, there are 3 groups, and the number of times ranges from 12 times to 10 times, 8 times, and 6 times.
After finishing the exercise, follow the dumbbell flat lifts, doing both hands and alternating movements continuously.
For example, using a 10KG dumbbell, do 8 reps with both hands, followed by 12 alternate reps, so that the two movements are combined into 1 set and 4 sets are required.
For the mid-shoulder beam, it is necessary to focus on training the standing dumbbell side lift.
You can do a fixed group in the early stage. For example, use a 5KG dumbbell and do 4 groups * 12 times.
needs to do incremental group training in the later stage, such as from 5KG, then to 7.5KG, and finally 10KG. The number of groups ranges from 5 groups, to 4 and 3 groups, and the number of times ranges from 12 reps to 10 reps and 8 reps.
After training, follow up to do unilateral side rope lift, only need 5KG weight.
uninterrupted continuous operation,4 sets of left and right *15 times.
2. The upper arm muscles need to focus on strengthening biceps brachii
upper arm muscles are composed of biceps and triceps, usually when training bench press. triceps .
After that, you only need to use dumbbells or ropes to do a few sets of arm flexion and extension movements to produce a pumping effect.
What really needs to focus on training is the biceps, the main action is the barbell curl.
also adopts the incremental group mode, first do the wide barbell curl , from 15KG, to 20KG, 25KG, there are 4 groups, the number of times is from 15 times to 12 times. 9 times.
Then do the narrow-grip curls of the priest bench, choose a fixed group, such as a 25KG barbell, 6 groups * 12 reps.
Finally, the dumbbell hammer curl is a direct combination of both hands and one-handed movements.
For example, using a 10KG dumbbell,Do 8 reps with both hands and 12 reps with one hand, so that you need to do 4 sets of continuous finishing.
Some suggestions:
In normal training, it is best to train the shoulders alone. For dumbbell presses, heavier weights can be used, and light weights are better for side-lifts. , The action must be as standard as possible, don't shake back and forth.
And the upper arm muscles do not need to be trained separately, directly train the triceps and chest muscles together, and train the biceps and abdominal muscles together.
so that you can practice well, if you train the biceps and back together, there is not enough time.
Of course, the specific operation needs to be selected according to the actual situation.
The above is today's content.
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