The structure of the personal trainer teaching course (that is, the exercise prescription) is probably composed of exercise frequency, exercise time, action selection, exercise intensity (number of groups, number of times), exercise density (intermittent time), and the like. Here is mainly to communicate with you and the action choices of the divisional structure: First, let's learn about the exercises of fitness and bodybuilding. There are many exercises involved in fitness and bodybuilding training, but there are two types of action: compound action and isolated action.
First, the compound action
The compound movement is also called double joint movement. Its main function is to increase muscle strength and increase muscle volume (muscle circumference). Of course, it will change with the change of strength. In addition, in the whole process of the action, in addition to the active muscle group (target muscle group) involved in the force, the auxiliary muscle group also participates in the synergistic force, and the weight of the test is relatively heavy. There supine elected combined operation, pull-down anterior, bent barbell row, bent leg dead lift, squat, leg press and the like.
Flat press
Starting position: supine bench Place the barbell over the nipple.
Action process: Raise the barbell vertically until the arms are fully extended, the chest muscles are completely contracted, stand still for one second, and slowly fall.
Breathing method : inhale when lifting, exhale when falling. Attention points When lifting, the back and hips should be flat on the stool surface, and the two feet should be pressed down.
Key parts : pectoralis major, auxiliary muscle deltoid, triceps
Sitting neck front pull down
A. Key exercise areas: deltoid toe, trapezius, upper back and upper arm
B. Starting position: Sitting on the fixed seat of the pull back exercise machine, holding the handles at both ends of the upper bar respectively.
C. Action process: Inhale, pull the bar vertically from the top of the head to the chest, and stop for 2-3 seconds. Then exhale and slowly restore along the original path. Repeat it.
D. Training points: Pay attention to the balance of the two arms when completing the action to prevent sudden or uncontrolled sudden reduction. Grip the handle with a wide grip. You can also practice by using the neck-down pull-down method.
Bending over the barbell rowing
Pose the starting position of the boat: knees, the upper body leans forward, the two arms straightly hold the bar, the barbell should be slightly off the ground. Don't hang down.
Action process: contract the latissimus dorsi, pull the upper arm up, pull the barbell as high as possible, and rest for a second, let the barbell slowly descend until the arms are fully extended and drooping.
Breathing method: Inhale when pulling up the barbell and exhale when you put it down.
Points to note: When pulling up, think about the main force coming from the contraction of the latissimus dorsi, not the buttocks. When pulling up, the waist should be tightened, the upper body should not be shaken as much as possible, the legs should be forced, and the buttocks should be moved backwards to maintain balance. For one-arm rowing, the other hand can be supported on a lap or bench.
Qu leg deadlift
The feet stand in a figure-eight shape, the barbell is placed in front of the body, the knees are bent over, the hands are holding the barbell, the grip is about shoulder width or wider than the shoulder, the head is slightly raised, the chest and back are tight, the hips, the upper body Tilt forward about 45 degrees. The leg muscles stretched out and lifted the bell and stopped. Then bend your knees and slowly descend to restore.
The process of lifting the deadlift and lifting the weight is basically the same. When lifting the bell, do not include the chest back, the back of the waist should be tight, the head should be raised, and the upper body should always be tensioned.
Load squat
Stand with your feet apart, the distance is wider than the shoulders, the toes are slightly facing outwards, and the hands are akimbo.
Inhale, abdomen, body weight on the heel, slowly kneeling down, try to keep the back vertical rather than leaning forward.
Exhale, straighten your legs, return to the starting position, and repeat the action.
It is recommended to do 1-3 groups, each group 8-15 times. Tip: Try to kneel to the thigh parallel to the ground.
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From the use of liquefied gas tankers, manufacturing and supervisory inspection is divided into the following categories:(1) according to the loading material can be divided into: Propane tank truck, propylene tank truck , dimethyl ether tank truck, ammonia tank truck , methylamine tank truck, acetaldehyde tank truck, etc.
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