Action: Put two dumbbells on the bench, with the dumbbells on the shoulders and palms facing up, push the dumbbells up until the arms are straight, stop for a while, and then slowly restore. Prompt: The upward push and downward push are in an arc, which < P > makes the pectoralis major fully contracted and fully extended.
2. Upward oblique press: mainly to train the chest muscles.
Action: The main point of action is the same as recumbent bench press, except that the stool surface is adjusted to an inclination angle of 3 ~ 4 degrees and reclined on it.
3. recumbent birds: mainly practice the middle groove of the chest.
Action: On the supine stool, two hands hold dumbbells, palms facing each other, and the two arms are naturally stretched out above the chest. The two arms bend their elbows slightly to lower the dumbbells to the lowest point on both sides, and the pectoral muscles are fully extended.
The pectoral muscles are forced to contract and the two arms are lifted up to restore.
4. supine straight arm pull-up: the best action to expand the chest and practice pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool with your shoulders, with your feet on the ground. Hold one end of the dumbbell above your chest with both hands, and slowly put (lower) the dumbbell behind your head with your shoulders as the axis (feel the stretching of your chest muscles and chest).
When you reach the limit, lift the dumbbell to restore it.
note: to prevent damage, the lowering process should not be too fast.
2. Shoulders
1. Push: Mainly practice the front, middle and back of deltoid muscle.
action: sitting posture, with two hands holding dumbbells at the side, elbows abduction, palms facing forward, push dumbbells to the highest point in an arc, pause, and slowly control the dumbbells to restore according to the original route (arc).
tip: you can also do it standing, with both arms at the same time, or alternatively with one arm.
2. Side lift: mainly practicing the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, and lift the dumbbells to shoulder height at both sides, so that the deltoid muscle is in the "peak contraction" position, and then stop for a while,
Then the control of the shoulder muscle is slowly restored. You can also do it with one arm and rotate with two arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold two dumbbells with palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control the slow reduction.
4. Shrugging: mainly practicing trapezius muscles.
Action: Hold two dumbbells at the side of your body, slightly bend your knees, slightly lean forward your upper body, fully lift your shoulders, try to touch the earlobe with the acromion, stop for a while, and then slowly control the reduction.
Third, the back
1. Bend over and row with your arms: mainly practice latissimus dorsi.
Action: Bend over and bend your knees slightly, hold the dumbbell in each hand and hang it down in front of your body. Pull the dumbbell up to the elbow and shoulder height or slightly
above the shoulder with the contraction force of latissimus dorsi, and then stop for a while. Then control the dumbbell to slowly restore with the tension force of latissimus dorsi. Note: when rowing, the latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and row with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), pause for a while < P > and then slowly restore it in a controlled way (fully stretch the back muscles), and then do it on one side and the other.
3. straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold dumbbells in both hands and hang them in front of your body, with your feet naturally open, shoulder width apart, straight legs, straight back, body bent forward and head raised until your upper body is approximately parallel to the ground.
Then the lower back muscles contract to restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when the body bends forward. You should not move too fast.
Fourth, biceps brachii
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
action: sitting (or standing), with dumbbells hanging by your side with your hands, palms facing each other, and elbows leaning against your sides. With the elbow joint as the fulcrum, bend upward, and at the same time, rotate the forearm outward with the palm facing upward. < P > Lift it to the highest point to tighten the biceps brachii, stop for a while, and then control the reduction. Do it in rotation.
2. Mind bending: mainly practice biceps muscle peak.
action: standing, the upper body naturally bends forward, one hand holding a dumbbell hangs in front of the body, and the upper arm leans against the ipsilateral knee or leg. The other hand is bent on the same knee or leg to stabilize the body.
The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly restores.
3. Side bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), with dumbbells hanging by your side in both hands, palms facing each other, upper arm close to your side, elbow joint as the fulcrum, forcibly bend upward to the highest point, pause for a while,
and then slowly restore. Tip: Both arms can be done at the same time or alternately.
V. Triceps brachii
1. Flexion and extension of the back of the neck: mainly practicing triceps brachii.
action: sitting (or standing), holding one end of dumbbell in both hands at the back of neck, palms facing forward, upper arm fixed, elbow as the fulcrum to do arm flexion and extension. Tip: Both arms can be done at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, open your feet in a lunge, with one hand supporting your front legs and knees to stabilize your body, and the other holding a dumbbell with your upper arm close to your body.
The triceps brachii forcibly extends its arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii will contract to the limit, stop for a while, and then slowly restore.
VI. Legs
1. Squat: Mainly practice thigh muscles and gluteus maximus.
Action: Hold the dumbbell at your side with both hands, or place the dumbbell slightly above your shoulders, and control it stably. The feet are naturally opened about shoulder width, and the feet are slightly splayed, chest out, and waist and back are tightened.
Kneel and squat to the lowest position, and then the thighs are forcibly contracted and squatted to restore.
2. lunge squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and the knees of your hind legs are almost close to the ground, forming an arrow squat. After one leg completes the specified number of times, change to the other leg to do it.
3. prone leg bending: mainly practicing biceps femoris.
Action: On the prone bench, put dumbbells on your feet or tie dumbbells to your ankles, with your calves suspended, your hands holding the bench end and your legs straight. Then the biceps femoris exert force to bend the calf, and < P > reach the highest point to make the biceps femoris in the "peak contraction" position, stop for a while, and slowly restore with the tension of the biceps femoris.