Increase the width of bones (hand bones, shoulder bones, etc., I am an adult, male, fully developed and cannot grow any longer). I am looking for various ways to develop bones!

Carry out specialized strength exercises,

Picture version of muscle group exercise for each part (a good bodybuilding training tutorial)

Exercise chest muscle groups

Barbell bench press

A. Key training areas: pectoralis major, deltoid muscles and triceps brachii. The vast majority of champion bodybuilders regard the overhead press as the best exercise for their upper body. B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the horizontal bar with your palms facing up

with the distance between your hands slightly wider than shoulder width, and straighten your arms to support the barbell at the upper part of your chest. C. Action process: Open the two straight arms to both sides, slowly bend the arms, and drop the barbell vertically until the bar touches the chest (approximately above the nipple line) p>). Then push up to the open position and repeat sitting. D. Training points: Do not arch your back and hips or hold your breath. This will

make the muscles lose control and is dangerous.

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Dumbbell bench press

A. Key training areas: pectoralis major, deltoid muscles and triceps brachii. B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbells with both palms straight upward. C. Action process: Open the two straight arms to both sides, slowly bend the arms,

drop the dumbbell vertically. When it reaches the lowest point, do the push-up movement. Exhale while pushing up. . Then push up to the open position,

and repeat. D. Training points: Do not arch your back and hips or hold your breath. This will cause the muscles to lose control and is dangerous.

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Parallel bar arm flexion and extension

A. Key training areas: mainly the lower part of the pectoralis major, followed by the triceps and deltoid muscles muscle. B. Starting position: The distance between the double poles

It is best to be wider than the shoulders. Hold the pole with both hands to form a straight arm support, raise your chest, draw in your abdomen, and straighten your legs together and relax them into a drooping shape. C. Action process

Exhale, bend the elbows and arms, and lower the body until the arms are bent to the lowest position. The head should be pulled forward, outside the elbows

Extend to fully lengthen and stretch the pectoralis major muscle. Then inhale, use the sudden contraction of the pectoralis major muscles to support the arms, and raise the body until the arms are fully extended; when the upper arms exceed the horizontal position of the bar, the hips are slightly retracted, and the torso is "bowed" "breast" posture. When the arms are extended

straight, the pectoralis major muscle is in a completely tightened state. Repeat the exercise. D. Key points of training: Movements should be carried out slowly, and do not rely on the vibration of the body

to complete the movements; when pushing up, the speed should be fast, hold the chest up, raise the head, draw in the abdomen, and do not shrug the shoulders; in order to increase the training intensity Can be practiced with weights on

the waist.

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Incline barbell bench press

A. Key training areas: the upper part of the pectoralis major, followed by the anterior deltoid and triceps brachialis Head muscles. B. Starting position: Lie on your back on a bench press with an incline angle of 35-45 degrees. C. Action process: The distance between the hands is slightly wider than the shoulders, and the arms are straight to support the barbell at the upper part of the shoulders. Inhale as you lower it to the top of your chest (near your collarbone). As soon as the horizontal bar touches the chest, push up.

Exhale when pushing up. D. Training points: Generally, a wider grip is used, and the horizontal bar is placed at the clavicle. This method makes the chest muscles use more force.

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Incline dumbbell bench press

A. Key training areas: the upper part of the pectoralis major, followed by the anterior deltoid and triceps brachialis head muscles. B. Starting position: Lie on your back on a bench press with an incline angle of 35-45 degrees. C. Action process: Straighten your arms and hold the dumbbells on the upper part of your shoulders. Inhale as you lower it to the top of your chest (

near your collarbone). When you reach the lowest point, push up and exhale when pushing up. D. Training points: During the exercise, focus the main force on the pectoralis major muscle to keep the pectoral muscles in a state of tension. The triceps brachii serve as secondary supplementary strength.

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Lying dumbbell fly

A. Key training areas: pectoralis major and deltoid muscles.

B. Starting position: Lie on your back on a flat bench, holding a dumbbell in each hand, palms facing each other, and push up until your arms are straight and supported above the chest. C. Action process: Hold the dumbbells in both hands and drop them to both sides in parallel.

Bend your elbows slightly. Drop the dumbbells until you feel the muscles on both sides of the chest are fully stretched, and lower your upper arms to below Shoulder water

Flat line. When the dumbbell drops, take a deep breath. Exhale as you lift the bell back to its original position. D. Training points: If the dumbbells fall to both sides and the arms are straightened, it will be difficult for the chest muscles to feel stretched and contracted.

Standing with arms pulled down to press the chest

A. Key training areas: Mainly toning the pectoralis major and deltoid muscles. If the grips touch each other high, the upper chest will be toned; if the grips are in the middle or lower part, the middle or lower chest muscles will be toned. B. Starting position: Stand with your feet shoulder-width apart,

Stand under the tensioner, raise your arms sideways, bend your elbows slightly, and hold each end of the tensioner with your palms facing down. One end of the handle. The direction of the center of gravity should be at a 45-degree angle from top to bottom. (not less than 30 degrees angle). C. Action process: Inhale, lean your upper body

slightly forward, and clamp your arms diagonally from top to bottom to your chest in a $&* shape until the handles of the two tensioners touch. Pause for 2-4 seconds, then exhale again and slowly restore. Repeat the exercise. D. Training points: Always keep the upper body slightly forward, and do not swing back and forth to assist

; to fully stretch the chest muscles, the movements need to be performed slowly and rhythmically; when completing the movements, both arms use a balanced force to prevent sudden movements. Pull or sudden

reduction action.

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Sitting with arms bent and chest pressed

A. Key training areas: pectoralis major and shoulder deltoid muscle group B. Starting position: Sit on the fixed chair of the butterfly trainer, tighten your abdomen, lift your chest, tighten your waist, keep your upper body upright, place your two forearms on the pads of the forearm resistance device, keep your forearms perpendicular to the ground, and keep your upper arms and The ground

surface is parallel. C. Action process: Inhale, press the chest with both arms to the middle at the same time, so that the two separated resistors touch together as much as possible. Pause for 2-3 seconds, then exhale slowly. reduction. D. Training points: Pay attention to completing the movements smoothly and calmly, and prevent sudden and sharp clamping movements.

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Incline dumbbell fly

A. Key training areas: upper chest and deltoid muscles. B. Starting position: Lie on your back on an inclined bench, holding a dumbbell in each hand, palms facing each other, and push up until your arms are straight. C. Action process: Hold the dumbbells in both hands and drop them to both sides in parallel, bend your elbows slightly, and drop the dumbbells until you feel a full stretch in the muscles on both sides of the chest. When the dumbbell drops, take a deep breath. Exhale while holding the bell and raising it back to the original position

. D. Training points: If the dumbbells are dropped to both sides and the arms are straightened, it will be difficult for the chest muscles to feel stretching and muscle contraction.

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Triceps exercises

Supine push-ups

A. Key training areas: biceps muscles, pectoralis major, deltoid and teres major, etc. B. Starting position: Lie on your back with the back of your hands

supported on a slightly higher stool, your feet on a shorter stool, and the rest of the body suspended in the air. C. Action process: Exhale, relax your shoulders, slowly bend your arms at the elbows, sink your body as much as possible (especially your hips), pause for 2-3 seconds, then inhale and stretch hard Both arms

prop up the body and restore it. Repeat. D. Training points: When bending and extending the arms, the speed should be moderate and steady, the body should be straight, and the elbows should be pinched inwards. Elevating the height of your feet or bearing weight can increase the difficulty of training and increase load stimulation.

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Lie on your back and do pull-ups

A. Key training areas: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi. B. Starting position: Lie on your back on the bench, with your head exposed from the end of the bench, the back of your head $&* on the end of the bench, and your feet on the ground for support. Hold the center of the horizontal bar with both hands, with the distance between the hands slightly narrower than the shoulders. Hold the bell in both hands on the ground behind the head to straighten the lower back slightly.

C. Action process: Hold the bell with your arms slightly bent, and pull the barbell up to the top of your chest. Then, bend your arms and lower them along the original path until the barbell is slightly off the ground behind your head (the barbell does not touch the ground). Pull up again

and lift. Repeat. D. Training points: You can use heavier weights to do bent-arm pull-ups and compare with straight-arm pull-ups. This way

will have a greater effect on training

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Standing neck arm flexion and extension

A. Key training areas: Mainly toning the triceps brachii. . B. Starting position: The whole body is upright, holding the barbell in front or behind the hands with both hands, and the upper arms are flexed and fixed on both sides of the head. C. Action process: Inhale, use the elbow joint as the axis, straighten the forearm and lift it up, pause for 2

-3 seconds. Then inhale, bend your arms and slowly lower them to the back of your neck, and repeat the exercise. D. Training points: The upper arms must be close to the ears,

clamp the two elbows, keep the upper arms perpendicular to the ground, and keep the tips of the two elbows vertically upward. Do not move forward or backward to use force.

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Narrow-grip press

A. Key training areas: medial part of pectoralis major, anterior deltoid and triceps brachii . B. Starting position: Lie prone on a bench

with your feet flat on the ground to maintain body balance. Hold the middle of the bar with both hands, 4-6 inches apart, and hold the bell with your arms straight above your shoulders. C. Action process: Slowly bend your arms and lower them until the horizontal bar touches your chest. Then push up to the starting position,

repeat the exercise. D. Training points: The wide-grip bench press mainly exercises the pectoralis major muscles, developing from the inside to the outside.

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Seated one-arm neck and back arm flexion and extension

A. Key training areas: triceps. B. Starting position: Sitting on a stool, feet flat on the ground, holding a bell in your right hand, palms facing forward, straight above the head. The left hand is placed on the left side of the waist. C. Action process: Keep the right upper arm close to the right ear and do not move

. Hold the bell and drop it in a half-circle to the top of your left shoulder. The lower the bell is, the better. Then, use the contraction force of the triceps brachii of your right arm to lift the bell upwards and restore. Repeat. When doing it alternately with the left and right hands, complete the same number of times. D. Training points: Holding the bell to the head

and then falling diagonally is better than falling directly to the back.

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Bend and stretch

A. Key training areas: triceps brachii. B. Starting position: Stand naturally at one end of the bench, bend your upper body forward until your back is level with the ground

Put your left hand on the bench with the palm of your hand, hold a dumbbell in your right hand, bend your elbow, and keep your right upper arm close to The sides of the body are parallel to the back, and the forearms hang down

. C. Action process: Hold the bell, put your upper arm close to your body, fix the position of your elbow, hold the bell and lift it back and upward until your arm is straight, then slowly lower it down again. Only the forearms move up and down. D: Training points: Adopt the "isolation training principle". When holding the bell until the whole arm is straightened, completely contract the triceps brachii. Keep still and count 1, 2, 3 silently, and then put it down. reduction.

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Stand with arms in front of chest, bend elbows and press down

A. Key training areas: triceps and elbow muscles. B. Starting position: Facing the arm strength training machine, stand with your feet apart, your body in a

chest-out, abdominal-tightening-waist shape, bend your arms and hold the handles at both ends of the resistance bar tightly with both hands, and the distance between your hands is less than shoulder width. Keep the elbow joint close to the side of the body, C.

Action process: Inhale, press the forearm downward to support the resistance bar, straighten the arm, and pause for 2 to 3 seconds. Then exhale and slowly return to the original state. Repeat the exercise. D. Training points: Pay attention to stretching the movements and keep the joints close to the side of the body to prevent violent pressure or failure to complete the movement in the middle.

Don't stretch your body forward or backward to use force.

Shoulder muscle group exercises

Wide-grip pull-ups behind the neck

A. Key training areas: latissimus dorsi and shoulder muscles. B. Starting position: Both arms hang on the single bar, with a wide grip on both hands. Hold the crossbar firmly with the front hand to relax the lower back, fully stretch the latissimus dorsi, and bend and lift the two calves. rise. C. Action process: Inhale

inhale, concentrate the contraction force of the latissimus dorsi, and open the flexed arm pull-up to the back of the neck so that it is close to or touching the horizontal bar, and pause for 2-3 seconds.

Then exhale

and use the contraction force of the latissimus dorsi to control it, so that the body slowly descends and recovers. Repeat the exercise. D. Training points: During the movement, do not swing your body back and forth and use inertia to provide assistance; when the whole body is drooping, the shoulder blades should be relaxed. Fully lengthen the latissimus dorsi

.

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Barbell prone rowing

A. Key training parts: mainly exercise the largest muscle group of the upper back - the latissimus dorsi, followed by It is effective for the trapezius, infraspinatus, straight spine, posterior deltoid, biceps and forearm. B. Starting position: Stand with your feet shoulder-width apart, bend your upper body forward and parallel to the ground, and drive your knees slightly so that there is no tension in the lower back muscles. The palms of both hands are facing inward, the distance between them is shoulder width, and the arms are drooping and straight to hold the bell

C. Action process: Move the two upper arms to both sides, lift the horizontal bar close to the body until the horizontal bar touches the upper abdomen, and then slowly Slowly let go and restore, and do it again

again. D: Training points: Most athletes use a wider grip when practicing this action, which stimulates the muscles in different parts. When lifting the weight, you should feel the contraction of your back muscles, rather than just lifting the weight upwards.

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Prone and push up

A. Key training areas: Mainly toning the sacrospinalis and other important muscle groups. B. Starting position: Lie prone on a mat or pommel horse, bend your upper body forward

, fix your feet, hold your head with both hands or carry a barbell on your shoulders. C. Action process: Inhale, bend the upper body forward fully, and then use the strength of the back muscles to straighten and restore. After restoring, breathe naturally. Repeat the exercise. D. Training points: During the movement, the waist and back must always be straight, and it is not allowed to loosen the waist and hold the chest and arch the back; when bending the upper body forward, try to go as slowly as possible, and avoid sudden and rapid bending to prevent Waist

Back muscle strain.

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Bar dumbbell prone rowing

A. Key training areas: upper back muscles, especially the latissimus dorsi and upper arm hamstrings Head muscles. B. Starting position: Kneel on the bench with one leg bent and one hand on the bench. Hold the dumbbell forward with the fist of the other hand, on the side of the pituitary body. Stand with the other leg straight, and bend your upper body forward until your back is parallel to the ground. C. Action process: Hold the bell close to the side of the leg and lift it upward to the front of the shoulder or higher. When lifting the bell, focus on the contraction of the latissimus dorsi muscles. Then slowly lay down and restore along the original path. Repeat. After practicing with one hand, switch to the other

hand. D: Training points: When the dumbbell is lifted to the highest point (shoulder height), turn the upper body slightly to the other side at the same time.

This will be more conducive to the complete contraction of the back muscles.

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Standing and bending over while bearing weight

A. Key training areas: Mainly toning the sacrospinalis and other important muscle groups. B. Starting position: Hold the bell with both feet on the back of the neck and shoulders, lift the chest, tighten the abdomen, and tighten the waist. Both hands must hold the barbell firmly, and the whole body should be upright. C. Action process: Inhale, bend the upper body forward fully until

the waist and back are parallel to the ground. At this time, the hips should move backward so that the center of gravity of the body is behind the heels. Pause for 3 seconds. -4 seconds. Then use the strength of the waist

back muscles to stand up and restore, and then breathe naturally after restoring. Repeat the exercise. D. Training points: During the movement

, the waist and back must always be straight, and it is not allowed to loosen the waist and hold the chest and arch the back; when bending the upper body forward, try to go as slowly as possible, and avoid sudden and rapid bending.

p>

Prevent waist and back muscle strain. .

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Seated neck pull-downs

A. Key training areas: posterior deltoid muscles, trapezius muscles, upper back muscles and upper arm muscles B. Starting position: Sit in a fixed sitting position on the back pull exercise machine, and hold the handles at both ends of the upper horizontal bar with both hands. C. Action process: Inhale, pull down vertically from above the head

To the back of the neck and shoulder level, pause for 2-3 seconds. Then exhale and slowly return along the original path. Repeat. D. Training points: Pay attention

when completing the movement, use both arms in a balanced manner to prevent sudden jerking or uncontrollable recovery. Features a wide grip handle.

You can also practice using the front-of-neck pull-down method, that is, pull the bar to the front of your chest when pulling down.

Sitting and holding flat pulls

A. Key training areas: latissimus dorsi and upper back muscles. B. Starting position: Sit on the mat, hold the handle of the tensile machine with both hands, bend your upper body forward, bend your knees at the same time, and place your face down between your arms. C. Action process: Inhale, pull the traction rope backwards with both arms

, and at the same time lean back the upper body and lift the chest. When the handle of the tensile machine touches your chest and abdomen, pause for 2-3 seconds. Then exhale and slowly return.

Repeat the exercise. D. Training points: The movements must be completed and the muscles must be fully contracted to avoid jerking or releasing movements.

Sitting front neck pull-down

A. Key training areas: anterior deltoid muscles, trapezius muscles, upper back muscles and upper arm muscles B. Starting position: Sitting on the back pull-down exercise machine Sitting in a fixed position, hold the handles at both ends of the upper horizontal bar with both hands. C. Action process: Inhale, pull down vertically from above the head to the chest, and pause for 2-3 seconds. Then exhale and slowly return along the original path. Repeat. D. Training points: Pay attention to balance the force of both arms when completing the movement, and prevent sudden jerking or uncontrollable recovery. Features a wide grip handle. You can also use the neck pull-down method to practice.

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Stand over and pull up

A. Key training areas: the middle and upper part of the latissimus dorsi muscle group. B. Starting position: Stand with your feet apart on the "T"-shaped rowing machine.

Stretch your legs naturally, straighten your chest and bend your waist forward. Straighten your arms and hold the "T"-shaped bar. handle. C. Action process: Exhale,

Use the contraction force of the latissimus dorsi to lift the "T" bar to the chest and abdomen, and pause for 2-3 seconds. Then exhale, hold the bar and lower it slowly to restore.

D. Training points: When pulling the "T" bar, the arms should be close to the sides of the body, and the upper body should always keep the chest raised. This will facilitate the contraction of the latissimus dorsi

muscles. When lowering the arms until the arms are drooping, the shoulder blades should be relaxed to fully extend the latissimus dorsi, but the "T" bar cannot touch the ground.

Do not move your body up and down during the movement.

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Pull-ups with a wide grip in front of the neck

A. Key training areas: latissimus dorsi and shoulder muscles. B. Starting position: Both arms hang on the single bar, with a wide grip on both hands. Hold the crossbar firmly with the front hand to relax the lower back, fully stretch the latissimus dorsi, and bend and lift the two calves. rise. C. Action process: Inhale

inhale, concentrate the contraction force of the latissimus dorsi, bend the arms and pull up to the clavicle in front of the neck, so that it is close to or touching the horizontal bar, and pause for 2-3 seconds.

Then exhale, use the contraction force of the latissimus dorsi to control it, and slowly lower the body to restore it. Repeat the exercise. D. Training points:

During the movement, do not swing the body back and forth and use inertia to provide assistance; when the whole body is drooping, the shoulder blades should be relaxed. Fully lengthen the latissimus dorsi muscles.

Biceps brachii group

Sit-down curl

A. Key training parts: biceps brachii B. Starting position: Sitting or standing prone, Lean the upper body slightly forward, hold a dumbbell in one hand and hang it on the inside of one leg. Bend the other arm naturally at the elbow, and rest the palm or elbow on one thigh. C. Action process: Hold the bell and slowly bend your elbow

upward to the chest. The upper arm is not allowed to move and is close to the inner thigh. D. Training points: When bending while holding the bell, do not relax your lower back

. When holding the bell and bending it to your chest, tighten your biceps as much as possible and keep it still for 3 seconds. Then, slowly let it go. It can also

be performed in a standing position.

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Barbell curls

A. Key training areas: mainly biceps, followed by forearm muscles. B. Starting position: Stand naturally, with your palms facing forward, and your hands shoulder-width apart. During the entire movement, your upper arms should always be close to your sides, and the barbell hangs down in front of your legs. C. Action process

: With the elbow joint as the fulcrum, the forearm is bent upward in a semicircle from the front of the leg to the front of the shoulder. Then, slowly lower it to the front of your legs along the original path.

D Training points: When the barbell is bent, the upper arms are not allowed to move. It will be more effective if the torso is slightly tilted back while lifting the barbell.

After bending to full contraction, lower the barbell along the original path. The lowering movement should be slower. When the barbell is lowered and restored, the front arms should droop and straighten. Each lift must be fully extended and fully contracted.

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Sitting and tilting arms with reverse grip curls

A. Key training areas: Mainly toning the biceps and other elbow flexors Group B. Starting position: The body is sitting on a fixed stool, the upper body

is slightly forward, and the arms are straightened and placed on the inclined board, so that the armpits are stuck on the upper edge of the inclined board, and the center of the fist is Stand forward, holding dumbbells shoulder-width apart with your hands behind your back

. C. Action process: Inhale, use the elbow joints as the axis to curl and lift the arms until the bell is close to the clavicle, pause for 2-3 seconds, then exhale,

relax the arms and restore them. Repeat the exercise. D. Training points: Keep the upper arm motionless when bending and raising the arm, and extend the arm slowly and fully

when extending the arm. When doing this action, due to the restriction of the inclined board, it is impossible to borrow the power of other parts of the body, so the training effect on the biceps is significant

. However, for those who are new to bodybuilding, it is not advisable to do this exercise at the beginning. People who have reached the primary exercise level or have a primary training level can do this exercise.

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Standing dumbbell hammer curl

A. Key training areas: Mainly toning the brachialis and biceps muscle groups. B. Starting position: Upright or sitting, with arms straight and hanging down naturally, holding dumbbells in hand, with the tiger's mouth facing forward. C. Action process: At the same time, both upper arms use the elbow as the axis to bend the dumbbells through the sides of the body. Tighten the upper and forearms with force, pause for 2-3 seconds, then exhale, and slowly lower the dumbbells while holding the bells. Go to your side and repeat the exercise. D. Training points:

When doing opposite-grip curls, keep both upper arms stationary, hold the bell with straight wrists, and do not rely on the inertial force of the upper body swing.

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Standing pulley single-arm reverse grip curl

A. Key training areas: Mainly toning biceps and brachialis B .Starting position: Stand naturally, feet shoulder-width apart, chest out, abdomen and waist straight. Stretch your right arm straight down and place it at your side, holding one end of the handle with your palm forward. C. Action process: Inhale, bend your elbow slowly

Slowly pull the tensioner upwards, place your right hand close to the right shoulder, pause for 2-3 seconds, then exhale, slowly return to the position, and repeat. D. Training points: When pulling up, the upper body should be kept straight and the elbows should not swing back and forth.

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Sitting dumbbell alternating curls

A. Focus on training parts: biceps B. Starting position: Sitting on a bench At one end, hold a dumbbell in each hand, on the side of the pituitary body. C.

Action process: Bend the bell in one hand to the front of the shoulder. Then slowly put it down, and at the same time, bend the bell in the other hand. Do the curls alternately with both hands.

D: Training points: Some bodybuilding champions like to start with the palms facing down, and when bending, turn the wrists outward to the front of the shoulders. After putting it down

turn back to restore. They think this practice is more effective.

Shoulder muscle group exercises

Upright press

A. Key training areas: Mainly the deltoid muscles and triceps brachii, followed by the pectoralis major, trapezius muscles and back. B. Starting position

: Hold the bar with both hands shoulder-width apart, lift the barbell to your shoulders, palms upward. C. Action process: Put the barbell against your face

Push up until your arms are straight above your head. Then, slowly lower it to your shoulders along the original path. Do it again. D. Training points:

When pushing up, do not lean your upper body back. It is best to wear a weight lifting belt around your waist for training. Also, don't hold your breath during the press

.

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Dumbbell press

A. Key training areas: This action exercises the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper pecs, triceps, and upper back muscles. B. Starting position: Hold the dumbbells on both sides of the head with both hands C. Action process: Vertically push up the dumbbells with both hands until the arms are straight. Then slowly lower it to the starting position.

D. Training points: The dumbbell grip method has a greater degree of freedom than the barbell.

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Behind the neck press

A. Key training areas: This action exercises the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper pecs, triceps, and upper back muscles. B. Starting position: Place the crossbar on the back of the neck and shoulders. C. Action process: Hold your hands slightly wider than shoulder width

and push up the barbell until your arms are straight. Then slowly lower it to the back of your neck and shoulders. D. Training points: If you regularly change the grip distance between the two hands, you can exercise different parts of the muscles. A wide grip is better for training the deltoid muscles, while a narrow grip focuses on the brachialis

triceps.

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Stand prone and side raise

A. Key training areas: rear deltoid and upper back muscles. B. Starting position: Stand with your feet shoulder-width apart, holding a dumbbell with your palms facing each other. Bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that there is no tension in your lower back. C. Action process:

Hold the dumbbells with both hands and raise them to both sides until the upper arms are parallel to the back (or slightly beyond), pause for a moment, and then lower the dumbbells and return. Repeat

Do it again. D. Training points: If you slightly bend your elbows and wrists while holding the bell to both sides, you will feel that the deltoid muscles can contract better. Throughout the movement, your mind should be focused on the contracting muscle group.

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Lateral raises

A. Key training areas: the outer middle deltoid area. B. Starting position: Stand naturally, holding a dumbbell in each hand in front of the pituitary gland, with both elbows slightly bent and fists facing forward. C. Action process: Hold the bell with both hands and lift it to both sides at the same time until it is raised to the height of your head. Then, slowly return to the original position along the original path, and repeat. D. Training points: During the process of lifting and lowering the bell, keep your elbows and wrists slightly bent to contract the deltoid muscles more effectively. When the dumbbells are lifted to both sides, at the same time turn the wrists upward to be slightly higher than the thumbs until they are lifted to the highest position. When the dumbbell falls, turn your wrist back.

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Stand at attention and row a boat

A. Key training areas: deltoid and trapezius muscles, followed by biceps and forearms. B. Starting position: Standing naturally, hold the middle of the horizontal bar with your back forward and 6 inches apart, with your arms hanging down in front of your legs. C. Action process: Hold the bell and slowly lift it close to your body, keeping your elbows

always above the handshake. Pull up until it is close to the level of the front of your neck, then pause. Then, follow the original path and slowly lower it close to your body until

it hangs in front of your legs. Repeat. D. Training points: Put down the barbell more slowly each time, and lift it up more slowly than when you put it down. This way the training effect will be better.

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Use dumbbells or barbells for "front raises"

A. Key training areas: upper chest and anterior deltoid muscles. B. In the starting position, stand naturally, holding a bell or barbell in each hand

hanging in front of your legs. C. Action process: Lift the dumbbell or barbell forward and upward (with your elbows slightly bent) until it is parallel to the eye level.

Then, slowly lower the restore and repeat. D. Training points: If using dumbbells, lift with your fists forward and hold the bell in front of your body

. This method focuses on exercising the anterior deltoid muscles alone.

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Shrug

A. Key training areas: shoulder trapezius, neck muscles and upper back muscles. B. Starting position: Stand naturally, with the backs of your hands facing forward, holding a barbell or dumbbell hanging in front of your legs. C. Action process: Hunch both shoulders upward at the same time, so that the acromion touches the ears as much as possible, then slowly turn the shoulders back at this apex position, and then slowly from back to downward Return to the original position with your arms hanging down. Repeat. Don't bend your elbows while shrugging

your shoulders. D: Training points: If you bend your wrists slightly and turn the tips of your elbows outward, this will be more effective in contracting the trapezius muscles on the shoulder.

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Rope prone side raise

A. Key training areas: rear deltoid and upper back muscles. B. Starting position: Stand with your feet shoulder-width apart, hold the handle of the tensioner with the palms of your hands facing each other, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that there is no tension in the lower back. C. Action process: Hold the handles with both hands and raise them to both sides until the upper arms are parallel to the back (or slightly beyond), pause for a moment, then put down the handles and restore. Repeat. D. Training points: Since the resistance of the tensioner is always present during the movement, the stimulation to the deltoid muscles is obvious.

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Rope side raise

A. Key training areas: the outer middle deltoid area. B. Starting position: Stand naturally, hold the handle in one hand in front of the pituitary body, both elbows are slightly bent, and the fists are forward. C. Action process: Hold the handles with both hands and lift them to both sides at the same time until they are raised to the height of your head

. Then, slowly return to the original position along the original path, and repeat. D. Training points: Because the resistance of the tensioner always exists during the movement, the stimulation of the deltoid muscles is obvious.

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Leg muscle training~

Back of the neck squat

A. Key training parts: This is a The best training move because it benefits all major muscle groups throughout the body. Squats mainly exercise the thigh muscles, gluteus maximus, hamstrings and lower back muscles, but can also exercise the abdomen, upper back, calves and shoulders. B.

Starting position: Place the barbell on the back of the neck and shoulders, hold both ends of the horizontal bar with both hands, and balance the barbell's center of gravity on both sides. The feet should be about 15-20 inches apart, with the toes slightly pointed outward. C. Action process: Always look forward with both eyes. Then slowly bend both knees

until you squat to a full squat position. Throughout the squat and rise process, keep your torso straight, your back straight, and your head

slightly raised (always look at one point). When the thighs rise above the horizontal position, slowly extend them back to the original position. Both feet

always remain flat on the ground. D: Training points: If you relax your ankles or lift your heels off the ground, you will find it difficult to balance the body's center of gravity during squats.

You can do this by standing with your heels on a 2-by-4-inch block.

Reclining weight-bearing leg press

A. Key training areas: quadriceps and gluteus maximus muscles to beautify the curves of the buttocks and legs. B. Starting position: Lie on the backboard of the "Leg Raise Frame" with your body inclined, lift your legs diagonally upwards, bend your knees, and step on the resistance board with the soles of your feet facing upwards. C. Action process: Inhale,

Push your legs up the resistance plate diagonally until your legs are completely straightened, and at the same time try your best to contract the quadriceps muscles, and hold for 3 to 4 seconds

. Then exhale, slowly bend your knees and let the resistance plate drop to the pre-set height. Repeat the exercise. D. Training points: The descending height of the resistance plate on the "Leg Press

" should be appropriate before it is locked. When pedaling, keep the entire sole of your foot flat against the resistance lever. When bending your knees, you should control the falling speed of the resistance board.

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Leg Curls

A. Key training areas: It is the best way to exercise the biceps femoris alone. B. Starting position: Lie prone on the leg extension bench

with your knees just against the end of the bench, straighten your legs so that your heels are close to the lower edge of the upper support rod. Hold the front of the stool on both sides with both hands.

C. Action process: Focus on the contraction of the biceps femoris to bend the calf upward until the biceps femoris is completely tightened, and keep silent for the silent count

l, 2. Then, slowly return to the starting point along the same path. Repeat. D. Training points: You can sit on a leg extension machine and practice with one leg alone, you can also practice by straightening the insteps of both feet, or you can practice by turning the heels inward or outward.

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Squat with weight on inclined frame

A. Key training areas: thigh and quadriceps muscles.

B. Starting position: Put your back on the inclined squat training machine, put your legs together, bend your knees and squat (squat as deep as possible), tighten your upper body, tighten your waist, and lift your chest , clinging to the backrest board and shouldering the gravity frame. C. Action

Process: Inhale, stretch your legs to squat, lift the gravity frame upward until your legs are completely straight, and at the same time try your best to contract the quadriceps muscles

group, pause for 3 to 4 seconds. Then exhale, slowly return, and repeat the exercise. D. Training points: During the completion of the movement

, the upper body must maintain a posture of raising the chest, tightening the abdomen, and tightening the waist. It is not allowed to loosen the waist and arch the back; The muscles gradually lengthen in

a tense state until both legs are in a squatting state with fully bent knees; when squatting, the waist and buttocks must be conscious of pushing forward.

Do not use Bend your knees to rebound and do squats with your knees extended; when you extend your legs to stand up until your legs are straight, you must completely tighten the quadriceps muscles of your thighs.

Leg extension A. Key training areas: It is the best way to train the quadriceps muscles of the thighs alone. B. Starting position: Sit on a bench equipped with a leg extension, with the backs of your feet tightly supported on the lower edges of the lower support pads of the leg extension. Hold both sides of the stool with both hands so that your upper body is sitting on the stool. C. Action process: based on the contraction force of the quadriceps muscles,