Narrow grip push
A. Key exercise parts: medial part of pectoralis major, deltoid toe and triceps brachii. B. Starting position: prone on the bench.
Keep your feet flat on the ground to keep balance. Hold the middle of the bar with both hands, with a distance of 4-6 inches, and hold the bell with both arms straight.
Above the shoulder. C. Action process: slowly bend your arms, fall to the bar and touch your chest. And then pushed to the starting position,
Repeat the exercise. D. training points: wide grip bench press is mainly to exercise pectoralis major, which develops from the inside out.
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Supine back support
A. Key exercise parts: biceps brachii, pectoralis major, deltoid and teres major. B. Starting posture: supine, behind your hands.
The back is supported on a slightly higher stool, the feet are placed on a shorter stool, and other parts of the body are suspended. C. Action process: exhale, two
Relax your shoulders, bend your elbows slowly, sink your body (especially your hips) as much as possible, pause for 2-3 seconds, then inhale and stretch your arms hard.
Support physical recovery. Do it repeatedly. D. Training points: when the arms are flexed and stretched, the middle speed is stable, the body should be straight, and the elbows should be clamped inward. rise
The height of high feet or load can improve the training difficulty and increase the load stimulation.
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Lie on your back, bend your arms and pull up.
A. Key exercise parts: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi. B. Starting posture: Lie on your back on the bench, like this.
The head is exposed from the end of the stool, the back of the head is placed on the end face of the stool, and the feet are supported on the ground. Hold the center of the bar with both hands, and the distance between them is slightly narrower than the shoulder.
Put two hand bells on the ground behind your head and let your lower back stand slightly. C. Action process: Hold the bell with the arm slightly bent, and pull the barbell up to.
Above the chest. Then, bend your arm down until the barbell is slightly off the ground behind your head (the barbell doesn't touch the ground). Pull it up again
By the way. Do it repeatedly. D. training points: you can use a larger weight to do the bent arm pull-ups and compare them with the straight arm pull-ups. In this way,
It will play a great role in training.
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Bending and stretching of the neck and back arm when standing.
A. Key exercise parts: mainly bodybuilding triceps brachii. . B. Starting posture: the whole body is upright, and the barbell is held forward or backward with both hands. Go up.
The arms are flexed and fixed on both sides of the head. C. Action process: inhale, take the elbow joint as the axis, lift the forearm straight and forcibly, and pause for 2 minutes.
Three seconds. Then inhale, slowly bend your arms back to your neck and repeat the exercise. D. training points: the upper arm must be close to the ear.
Hold the elbow, keep the upper arm vertical to the ground, and the tip of the elbow is vertical upward. Don't go forward and backward in order to borrow money.
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Sitting posture, flexion and extension of one arm, neck and back arm
A. Key exercise site: triceps brachii. B. Starting posture: Sit on a stool with your feet flat on the ground and the bell in the palm of your right hand.
Heart forward, directly above the head. Put your left hand on your left waist. C. Action process: The right upper arm clings to the right ear and is not allowed to move.
Move it. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better. Then, with the contraction force of the triceps brachii of the right arm,
Press and hold the bell and lift it to recover. Do it repeatedly. When the left hand and the right hand alternate, the same number of times should be completed. D. training points: hold the bell above your head
Diagonal backwardness is better than direct backwardness in training.
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Flexion and extension of prone arm
A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool and bend the upper body forward until the back is flat with the ground.
Ok, hold the left hand on the stool with the palm of your hand, and bend the elbow with the dumbbell in your right hand, so that the right upper arm is close to the side and parallel to the back, and the forearm hangs down.
. C. Action process: Hold the bell, keep the upper arm close to the body, fix the elbow position, lift the bell backwards until the arm is straight, and then slowly release it.
Restore it. Only the forearm moves up and down. D: training points: adopt the "isolated training principle". Hold the bell until the whole arm is straight, make the triceps brachii contract completely, keep still and meditate 1, 2, 3, and then put it down for reduction.
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Stand with your arms bent on your chest and your elbows pressed down.
A. Key exercise parts: triceps brachii and elbow muscles. B. Starting posture: Facing the arm strength training machine, stand with your feet apart and your body in a posture.
Chest out and abdomen in a corset shape. Bend your arms and hold the handles at both ends of the resistance bar. The distance between your hands is less than the shoulder width. The elbow joint is close to the body side, c,
Action process: inhale, press the resistance bar hard on the forearm to straighten the arm, and pause for 2 ~ 3 seconds. Then exhale and return slowly.
Original. Repeat the exercise. D, training points: pay attention to the movement to stretch, when the joints are close to the side of the body, prevent overexertion or pressure to half.
Can finish the work smoothly. Don't lean forward or backward.
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Biceps brachii exercise
Squat down and bend over
A. Key exercise site: biceps brachii. B. Starting posture: Sit or lean, slightly lean forward, and hang dumbbells with one hand and one leg.
On the inside, the other arm naturally bends the elbow and is supported on one thigh with the palm or elbow. C. Action process: Hold the bell and bend the elbow slowly.
Bend up to the chest, the upper arm is not allowed to move, close to the inner thigh. D. training points: when holding the bell, don't carry it on your back.
It's loose When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds. Then, put it down slowly. also
You can do it standing.
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Barbell bending
A. Key exercise areas: mainly biceps brachii, followed by forearm muscles. B. Starting posture: stand naturally, palms forward, two.
The distance between hands is shoulder width. During the whole movement, the two upper arms are always attached to the side, and the barbell is hung in front of the legs. C. course of action
With the elbow joint as the fulcrum, the forearm bends in a semicircle from the front of the leg to the front of the shoulder. Then, slowly follow the original path and put it down to your legs.
D training points: when the barbell is bent, the upper arm is not allowed to move. While lifting the barbell, make the trunk lean back slightly.
More effective. After bending upward to complete the contraction, the barbell will be put down again along the original path. Put down the barbell slowly. When the barbell is lowered and restored, the forearm should droop and straighten. Every attempt must go all out.
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Sitting posture, arms tilted, hands held back.
A. Key exercise areas: mainly the elbow flexors such as biceps brachii. B. Starting posture: the body sits on a fixed stool, with the upper body.
Lean forward a little, put your arms straight on the inclined plate, so that your armpits are stuck on the upper edge of the inclined plate, your fists are forward, and your hands are raised back with dumbbells shoulder width.
. C. Action process: Inhale, lift your arms around the elbow vigorously until the bell is close to the clavicle, pause for 2-3 seconds, and then exhale.
Relax and restore your arms and repeat the exercise. D. training points: keep the upper arm still and stretch slowly and fully when bending the arm.
Straight man. Due to the limitation of the inclined plate, you can't borrow the strength of other parts of your body when doing this action, so you need biceps brachii training.
The effect is remarkable. But for people who have just practiced bodybuilding, it is not appropriate to start doing this action, reach the level of primary exercise, or have primary training water.
Flat people can do this exercise.
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Standing dumbbell hammer lift
A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting, arms straight.
However, drooping, dumbbell in hand, jaws forward. C. Action process: Both upper arms take elbows as axes at the same time and bend with dumbbells at one side of the body.
Tighten the forearm forcibly, pause for 2-3 seconds, then exhale, hold the bell and slowly put it down to the side, and repeat the exercise. D. training points:
When holding the bow, the two upper arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.
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One-arm reverse grip bending of standing stretcher
A. Key exercise areas: mainly bodybuilding biceps brachii and brachialis muscles. B. Starting posture: stand naturally, with feet shoulder-width apart and upright.
Chest, abdomen, waist. The right arm is straight down at the side of the body, and the palm holds one end of the handle forward. C. Action process: inhale and slowly bend the elbow.
Slowly pull up the stretcher, put your right hand close to your right shoulder, pause for 2-3 seconds, then exhale, slowly restore and repeat. D. Training
Key points: When pull-ups, the upper body should be kept straight, and the elbows should not sway back and forth.
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Sit on dumbbells and bend alternately
A. Key exercise site: biceps brachii. B. Starting position: Sit at one end of the stool with dumbbells in each hand, next to the pituitary gland. C.
Action process: bend the bell with one hand to the shoulder, then slowly put it down, and bend it with the other hand. Bend your hands alternately.
D: Training points: Some bodybuilding champions like to turn their palms down and their wrists outward to their shoulders at the beginning. When they put it down, they turned back to restore it. They think it is more effective to practice like this.
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Chest muscle exercise
Barbell supine press
A. Key exercise parts: pectoralis major, deltoid and triceps brachii. Most bodybuilding champions take back hugging and pushing as exercises.
The best action of the upper body.
B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the barbell with your palms up, and the distance between your hands is slightly smaller than your shoulders.
A barbell with wide arms straight to support the upper part of the chest.
C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the barbell falls vertically until the barbell touches the chest (about
Near the nipple line). Then push it to the open position and sit down.
D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.
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Dumbbell bench press
A. Key exercise parts: pectoralis major, deltoid and triceps brachii.
B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.
C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, it will be pushed up.
Action, exhale when push-ups. Then push it to the open position and sit down.
D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.
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Flexion and extension of parallel bars arm
A, key exercise parts: mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle.
B. Starting posture: The distance between the two bars is better than the shoulder. Hold the bars with both hands as straight arms, hold your chest out and abdomen in, and straighten your legs together to relax.
Sagging.
C. Action process: exhale, bend your elbows and arms, lower your body until your arms are bent to the lowest position, and your head should be pulled forward.
Elbow abduction makes pectoralis major fully elongated and stretched. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until two.
The arm is completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". When the arm is straight,
The pectoralis major is in a state of complete tightening. Repeat the exercise.
D, training points: the action should be carried out slowly, and don't use the vibration of the body to help complete the action; Lift quickly, hold your chest high,
Belly in, don't shrug; In order to increase the training intensity, you can carry out waist weight-bearing exercises.
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Tilt the barbell upward and bench press.
A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii.
B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.
C. Action process: the distance between hands is slightly wider than the shoulder, and the barbell is supported by the straight arm above the shoulder. Put it above the chest (near)
Inhale when collarbone). When the bar touches the chest, push it up and exhale when you push it up.
D. Training points: Generally, a wider grip distance is adopted, and the bar is put down at the clavicle to make the chest muscles exert more force.
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Tilt dumbbell bench press upwards.
A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii.
B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.
C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). Reduce to the lowest level
Push up when doing it, and exhale when pushing up.
D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii is secondary.
Complementary forces.
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Dumbbell bird in prone position
A. Key exercise areas: pectoralis major and deltoid.
B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.
C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall until the muscles on both sides of the chest feel full.
Stretch and make the upper arm lower than the shoulder level. Take a deep breath when the dumbbell falls. Hold down the bell and lift it back to its original position along the original road.
Exhale at the right time.
D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.
Feeling.
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Tilting dumbbell bird
A. Key exercise areas: upper chest and deltoid muscle.
B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight.
C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall until the muscles on both sides of the chest feel full.
Stretching feeling. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.
D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.
Feeling.
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Stand, put down your arms and clamp your chest.
A, key exercise parts: mainly bodybuilding pectoralis major and deltoid muscle. The position of grip collision is high, and bodybuilding is the upper chest; Grip position
In the middle or lower part, bodybuilding is the middle or lower chest muscle group.
B, starting posture: feet open, shoulder width, body standing under the stretcher, arms raised, elbows slightly bent, two.
Hold the handles at both ends of the tensioner down with the palm of your hand. The center of gravity should be 45 degrees up and down. (not less than 30 degrees).
C. Action process: inhale, the upper body leans forward slightly, and the arms are forcibly clamped to the chest in a cross shape from top to bottom until they touch the handles of the two tensioners.
Hit each other. Pause for 2-4 seconds, then exhale and slowly recover. Repeat the exercise.
D, training points: the upper body always leans forward slightly, and it is not allowed to swing back and forth to run up; In order to fully stretch your chest muscles, you need to move slowly and rhythmically.
Proceed slowly; When completing the action, both arms should exert force evenly to prevent sudden pulling or sudden reduction.
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Sit with your arms bent and your chest clamped.
Key exercise parts: pectoralis major and shoulder deltoid muscle group.
B. Starting posture: Sit on the fixed chair of the butterfly trainer, abdomen in, chest out, waist tied, upper body upright, and two forearms placed on the forearm resistance device.
On the mat, the forearm is vertical to the ground and the upper arm is parallel to the ground.
C. Action process: Inhale, and clamp the chest to the middle with both arms at the same time, so as to make the two separated resistors contact together as much as possible, and pause for 2-3 times.
Seconds, then exhale and slowly recover.
D, training points: pay attention to the smooth and calm action to prevent sudden and violent clamping action.
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Exercise of shoulder muscles
Stand at attention and recommend
A. Key exercise areas: deltoid and triceps brachii, followed by pectoralis major, trapezius and back. B. Starting position
Hold the barbell with both hands, the distance is shoulder width, and lift the barbell to the shoulder with the palm up. C. Action process: stick the barbell on your face.
Push up until your arms are straight above your head. Then, walk slowly along the original road and carry it on your shoulders. Do it again. D, training points:
Don't lean back when doing push-ups. It's best to tie a belt around your waist and practice weightlifting and waist protection. In addition, don't hold your breath when recommending.
.
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Dumbbell push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. Such as deltoid, trapezius, upper pectoral muscle,
Triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: hands are vertical.
Push the dumbbell until the arm is straight. Then slowly lower it to the starting position. D. training points: the dumbbell grip is much bigger than the barbell.
Freedom.
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Cervical posterior push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. Such as deltoid, trapezius, upper pectoral muscle,
Triceps brachii and upper back muscles. B. starting position: put the crossbar on the back of the neck and shoulders. C. Action process: Hands are shoulder to shoulder.
Slightly wider, push the barbell until the arm is straight. Then slowly lower it to the back of the neck and shoulders. D. training points: if you change two regularly,
The grip distance between hands can exercise muscles in different parts. Wide grip is beneficial to deltoid exercise, while narrow grip focuses on humerus exercise.
Triceps.
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Stand upright and lift horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: feet are shoulder-width apart and palms stand opposite each other.
Holding dumbbells relatively, the upper body bends forward parallel to the ground, and the legs bend slightly, so that there is no tension in the lower back. C. course of action:
Hold the bell to both sides until the upper arm is parallel to the back (or slightly beyond), stop for a while, and then put down the dumbbell to recover. heavy
Say it again. D. training points: if you hold the bell to both sides and bend your elbow and wrist slightly, you will feel that you can make the deltoid muscle.
The group got better contraction. During the whole exercise, the mind should focus on the contracted muscle groups.
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Side lifter
A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, holding dumbbells in front of the pituitary gland in each hand.
Elbow slightly bent, eyes forward. C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to be flush with the head.
High position. Then, slowly fall back to the original position along the original path and repeat it. D. training points: during the lifting of the bell,
Elbow and wrist are always slightly flexed, which is more effective for deltoid contraction. When the dumbbell is lifted to both sides, both hands should exert force at the same time.
Turn your wrist up slightly above your thumb until it reaches the highest position. When the dumbbell falls, the wrist turns back.
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Boating at attention
A. Key exercise areas: deltoid and trapezius muscles, followed by biceps brachii and forearm. B. Starting posture: stand naturally with both hands.
Hold the middle of the bar forward with your back, and hang your arms in front of your legs when the distance is 6 inches. C. Action process: slowly lift the bell close to the body and use both elbows.
Lift always above the handshake until it is close to the horizontal position in front of the neck, and then stop. Then, follow the original road and slowly put it down on your body.
Hanging in front of your legs. Do it repeatedly. D. training points: put down the barbell slowly every time, and the lifting speed is slower than when you put it down. this
Training effect will be better.
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Use dumbbells or barbells to lift horizontally before.
A. Key exercise areas: upper chest and deltoid toes. B. Starting posture, standing naturally, holding a bell or a barbell in each hand.
Hanging in front of your legs. C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight.
. Then, slowly put down the reduction and repeat it. D. training points: if you use dumbbells, put your fists and eyes forward and hold the bell in front of you.
Lift it. This method is to concentrate on training deltoid toes alone.
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Shrugged
A. Key exercise areas: trapezius, neck and upper back muscles. B. Starting posture: stand naturally, keep your hands forward and hold.
Barbell or dumbbell, hanging in front of the leg. C. Action process: both shoulders are lifted up at the same time, so that the acromion touches the ear as much as possible, and then here.
At the vertex, slowly turn your shoulders back, and then slowly turn down from your back to the original position where your arms hang down. Do it repeatedly. shrug one's shoulders
Don't bend your elbow during the process. D: Training points: If you bend your wrist slightly and turn your elbow tip outwards, it will be more effective for the contraction of the trapezius muscle of your shoulder.
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The rope stands upright and lifts horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: feet are shoulder-width apart and palms stand opposite each other.
Hold the handle of the stretcher relatively, the upper body bends forward parallel to the ground, and the legs bend slightly, so that the lower back has no tension. C. moving
Working process: lift the two handles to both sides until the upper arm is parallel to the back (or slightly beyond), pause for a moment, and then put down the handles.
Restore. Do it repeatedly. D. Training points: Because the resistance of the stretcher always exists during the movement, stimulate the deltoid muscle.
Obviously.
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Rope side elevator
A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally and hold the handle in front of the pituitary gland.
Elbow slightly bent, eyes forward. C. Action process: the two handles are lifted to both sides at the same time until they are lifted to the same height as the head.
Location. Then, slowly fall back to the original position along the original path and repeat it. D. training points: because the resistance of the retractor is excessive.
It always exists in the process, so the stimulation to deltoid muscle is obvious.
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Exercise for 5 hours every day! They are all limited!
A week is definitely ok!