First, supine recommendation: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up with one arm straight, and push it up and down slightly in an arc way, so that the pectoralis major muscle can be fully contracted and fully extended, and then slowly recover.
Second, throw dumbbells-exercise triceps brachii, triceps brachii and triceps brachii, bench press: mainly practice the thickness of pectoralis major and pectoral groove.
Action: Hold the dumbbell with both hands and put it on the bench, with the dumbbell on the shoulder and the palm facing up. Push the dumbbell upward until the arm is straight, and the push-ups and squats are curved, so that the pectoralis major muscles can be fully contracted and fully extended. Then slowly restore.
Third, the upper oblique push: mainly practice the upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
Fourth, lying birds: mainly practicing the middle chest groove.
Action: Lie on the bench with your feet on the ground. Push a pair of dumbbells to your chest, palms facing each other. Keep the arm slightly flexed, slowly lower the dumbbell along the arc until the upper arm is equal to the ground pectoral muscle and fully extended, and the pectoral muscle forcibly contracts to lift the two arms in the arc, stop, and then restore the dumbbell to the initial position along the same arc, and repeat.
Five, supine straight arm pull-ups: expanding the chest and practicing the' best action' of pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Sixth, push-ups: mainly practice pectoralis major.
Action: Start close to the ground. If you have a training foundation, you can use an inverted frame to make your body fall less than your hands.
7. Shrug your shoulders, hold a pair of dumbbells, stand up straight, try to shrug your shoulders to your ears, then put them down and repeat, don't let your shoulders rotate forward or backward. Shoulder: All kinds of dumbbell exercises can develop shoulder muscles. For example, use dumbbells to do side lifts, forward lifts and bending birds, and develop the middle, front and back bundles of the deltoid muscles of the shoulder. To develop trapezius muscles, you can shrug your shoulders with dumbbells or practice in circles.
Eight, dumbbell bending: upright, hold a pair of dumbbells hanging on the side, palms back. Bend your left arm upward and turn your wrist at the same time, so that your palm is up at the end of the action. Perform an instantaneous peak contraction, then slowly lower and recover, while rotating the wrist to make the palm backward again. When the left hand returns to the original starting position, the right hand begins to bend upward.
Nine, bilateral dumbbell rowing: hold a pair of dumbbells with your palms down. Keep your knees slightly bent, your back straight and your waist bent 90 degrees downward. When the dumbbell is pulled up to the abdomen and touches the abdominal muscles, the palm becomes upward. Slowly restore and repeat.
Deltoid muscle of shoulder: stand upright, hands droop naturally on both sides, slowly lift from both sides, arms can't bend, stay for 20 seconds, and gently put down. Stand up straight, put your hands on your sides, palms forward, gently lift your hands up close to your chest, and slowly put them down to recover.
Biceps biceps brachii: Dumbbell bending is one of the best exercises used by many bodybuilding champions to practice the "peak" of biceps brachii. Different dumbbell bending methods can make the upper arm stronger, and the muscle blocks separate from the back and protrude obviously.
Triceps brachii: The triceps brachii can be developed into a horseshoe shape by using dumbbells for flexion and extension of one arm or both arms. When practicing, dumbbells can be lowered as much as possible to enhance the training effect.
Forearm: dumbbell wrist flexion can develop the medial forearm muscles; In order to develop the lateral forearm muscles, you should keep your back bent.
Sit on the stool with your left hand near the inner thigh, slowly lift it with your arm, pause for 10 second, and gently put it down. Then repeat with your right hand. Kneel your left leg on the stool, lift the dumbbell in front of the stool with your left hand, put your right hand on the outside, lift it straight back and gently return to its original position. Change your right leg and right hand.
Ten, Romanian-style hard pull: a pair of dumbbells standing upright, palms down, hanging in front of you. By lifting the buttocks, the body's center of gravity falls back to the heel, the knees are slightly bent, and the dumbbell slides down the thigh until it reaches the middle end of the tibia. Return to the starting position and repeat.
Abdomen: Lie on your back, put dumbbells behind your head and sit up to practice upper abdominal muscles; Abdominal contraction and leg lifting (upper body motionless) can exercise lower abdominal muscles.
Lie on your back: lift your legs, climb back and forth (ride a bike), and don't lift your shoulders. Repeat about 20 times.