Fitness equipment and muscle shaping method

Whether you have just started bodybuilding training or resume training after a long interruption, mastering the most basic things is the key to making better progress.

Beginners should first master the correct technical movements, not with heavy training. If you blindly pursue heavy training without mastering the correct technical movements, it is very easy to lead to a series of serious consequences such as movement deformation and injury.

Step by step, first master the standard practice of the most suitable training actions for novices recommended in this paper, so as to better face some more complex training actions and use greater weight training.

Only after mastering the following training movements can you be qualified to use barbell training


 

Introduction to training movements

The following are the 8 most suitable training actions for beginners. During training, please do relevant actions according to the predetermined order, number of groups and times. Train three times a week according to this plan, and rest for one day between two trainings for 4 weeks. If you feel very relaxed, you can add the recommended auxiliary training plan according to your needs after the specified training content.

One leg kneeling one arm dumbbell push
 

Why do you do this:Because this action can effectively increase the strength and volume of the deltoid, and help to improve the stability of the action and body.

Specific methods:Step forward with one leg, then squat down and kneel with one leg, hold the dumbbell on the opposite side of the step leg and do one arm push; At the same time, stand up and resume standing posture.

Action Essentials:This action can comprehensively improve the stability of the core muscle group, the flexibility and strength of the hip muscle group, and the strength of the shoulder muscle group.
 

Number and number of groups

Week 1: 4 * 4 (each leg) week 2: 4 * 5 (each leg) week 3: 4 * 6 (each leg) week 3: 4 * 8 (each leg)
 

Hexagonal barbell hard pull

Why do you do this:Mastering this movement can help beginners master barbell hard pull, Kettlebell front swing and other training movements more safely.

Specific methods:Keep your feet apart at the same width as your hips, hold the handle of the hexagonal barbell with both hands, stand up, extend your hips and knees, and stand up straight.

Action Essentials:In most stages of the movement, the knee joint should be kept in a bending state, so as to avoid excessive load on the lower back and knee joint.


 

Pull up

Why do you do this:Pull up is the best training action to increase the volume of upper back muscles, and it is also a good way to test the strength level of relevant clusters.

Specific methods:Hold the handle with both hands, keep your feet off the ground and hang naturally. Pull up to the position where the chin exceeds the handle, then maintain control and slowly return to the starting position.

Action Essentials:In order to get the best effect of pull-up, it should be carried out from different angles. You can also carry extra weight, increase negative weight, reduce the number of times in each group, and adopt high-intensity training rules such as static contraction and negative force.

Number and number of groups

Week 1: 3 * 3 ~ 5 week 2: 3 * 5 ~ 8 week 3: 4 * 3 ~ 5 week 4: 4 * 5 ~ 8
 

Dumbbell cup squat

Why do you do this:Mastering this movement will help to master the three key elements of barbell squat - hip backward movement, chest straightening and knee abduction. In addition, holding a dumbbell in front of your chest for a deep squat also helps to maintain the posture of raising your head and straightening your chest, and can squat deeper.

Specific methods:Holding the upper end of a dumbbell with both hands at the height of the clavicle in front of the body is like holding a wine glass with both hands. Squat until your elbow touches your knee, and then stand up.

Action Essentials:After squatting to the lowest point, support the elbow joint on the knee joint and spread the knee joint outward with force, which can improve the flexibility of the hip.

Number and number of groups

Week 1: 3 * 6 ~ 8 week 2: 3 * 8 ~ 10 week 3: 4 * 8 ~ 10 week 4: 4 * 10 ~ 12


 

Prone upward inclined dumbbell rowing

Why do you do this：This action can more safely increase the strength of the upper back muscles and help improve the stability of the shoulder.

specific working means：Lie prone on the inclined board, hold a dumbbell with both hands, and the arms droop naturally. Support your feet firmly on the floor, pull the two dumbbells up at the same time, and squeeze the two side shoulder blades together. Keep the peak contraction state at the highest point of the action for 5 ~ 8 seconds.

Action Essentials：Don't pull the dumbbell straight up to the chest, try to pull the dumbbell up to the waist and abdomen, which can better stimulate the back muscles.

Number and number of groups

Week 1: 3 * 6 ~ 8 week 2: 3 * 8 ~ 10 week 3: 4 * 8 ~ 10 week 4: 4 * 10 ~ 12
 

Bear climb 

Why do you do this：This action can improve the strength and stability of the whole body, help to have greater strength in other training actions, and help to maintain the health of your shoulders, so that you can do bench press, push and other training actions more safely.

specific working means：Cling to your body, put your hands on the floor, make sure your knees are off the ground, keep your back straight, and then climb forward as quickly as possible to imitate the bear.

Action Essentials：When doing reptile and plate support training actions, it is necessary to ensure that the spine and trunk are in a straight state, so as to ensure the standard action and avoid excessive load on the lower back.

Number and number of groups

The first week: 2 * 20 seconds the second week: 2 * 30 seconds the third week: 2 * 35 seconds the fourth week: 2 * 40 seconds
 

Dumbbell lunges

Why do you do this：Dumbbell lunge squat is very beneficial to improve the stability of ankle, knee, hip and core muscles. This action can also improve the coordination and balance of the body.

specific working means：Hold a dumbbell with both hands, take a small step forward with one leg, keep the trunk vertical to the ground, squat down until the knee joint of the rear leg almost touches the floor, and the front thigh is parallel to the ground, and then stand up.

Action Essentials：Doing this with bare feet will help improve the arch of the foot, which is very beneficial for other leg exercises with greater weight in the future.

Number and number of groups

Week 1: 3 * 6 week 2: 3 * 8 week 3: 4 * 8 week 4: 4 * 10
 

push-up

Why do you do this：This action can improve the stability of shoulders and shoulder blades, and increase the volume of chest muscles. In addition, push ups can increase the stability of core muscles like flat plate support.

specific working means：Support your hands on the floor, lower your chest to almost touch the floor, and then push your arms down to return to the starting position.

Action Essentials：If your strength is weak and you can't complete the standard push ups, you can support your hands on a fixture higher than the floor to ensure good movement standards.

Number and number of groups

Week 1: 3 * 10 week 2: 3 * 15 week 3: 4 * 15 week 4: 4 * 20
 

Auxiliary training

If you still have strength after the above training, you can continue the following training.
 

Upper body support program

Upper back

Pull up 4 ~ 5 groups * 5 ~ 8 times, reverse rowing 3 ~ 4 groups * 8 ~ 12 times

shoulder

Bend over dumbbell side flat lift 3 groups * 20 times dumbbell push 3 ~ 4 groups * 8 ~ 12 times

Triceps brachii

Triceps flexion and extension 3 ~ 4 groups * 20 times, narrow grip bench press 3 ~ 4 groups * 5 ~ 8 times

The biceps brachii

Sitting dumbbell bending lift 3 ~ 4 groups * 8 * ~ 12 times dumbbell hammer bending lift 3 ~ 4 groups * 8 ~ 12 times
 

Auxiliary plan for lower body

Core muscle group

Plate support 3 ~ 4 groups * 5 ~ 10 seconds, single arm farmer walking 2 ~ 3 groups * 20 ~ 40 meters (each measuring arm)

Gluteal muscle group

Barbell hip push 3 ~ 4 groups * 10 ~ 20 times, sumo hard pull 3 ~ 4 groups * 5 ~ 8 times

The biceps brachii

Prone leg bending lift 3 groups * 20 times dumbbell straight leg hard pull 3 groups * 12 times