Joke Collection Website - Mood Talk - Introduction of various equipment and exercise parts in the gym,
Introduction of various equipment and exercise parts in the gym,
Barbell supine press
A. Key exercise parts: pectoralis major, deltoid and triceps brachii. The vast majority of champion bodybuilders regard back support and pushing as the best movements to exercise 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, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest. C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the barbell sinks vertically until the barbell touches the chest (about above the nipple line). Then push it up to the open position, and repeat. D. training points: don't arch your back and hips or hold your breath, which will make your muscles lose control and be dangerous.
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 sinks vertically. When it reaches the lowest point, do push-ups and exhale when doing push-ups. Then push it up to the open position, and repeat. 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.
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 position: the distance between the poles is better than the shoulder. Hold the pole with both hands as a straight arm support, chest out and abdomen in, legs straight, folded, relaxed and drooping. C. Action process: exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be led forward and your elbows should be abduction, so that the pectoralis major can be fully stretched. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make the body plate rise until your arms are completely straight; When the upper arm exceeds the lever position, the hips are slightly backward, 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 the vibration of the body plate should not be used to help complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the training intensity, you can carry out waist weight-bearing exercises.
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 a bench and tilt upward at an angle of 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 at the upper part of the shoulder. Inhale when you put it down above the chest (near the clavicle). When the bar touches the chest, push it up and exhale when you push it up. D. training points: generally, a wide grip distance is accepted, and the rod is put down at the clavicle. This method makes the chest muscles stronger.
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 a bench and tilt upward at an angle of 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). When descending to the lowest place, do push-ups and exhale when doing push-ups. 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 as a secondary supplementary strength.
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 sink to both sides in parallel, with elbows slightly bent. The dumbbell sinks until the muscles on both sides of the chest feel fully stretched, and the upper arm sinks below the shoulder. Take a deep breath when the dumbbell sinks. Exhale when holding the bell and lifting it back to its original position. D. training points: if the dumbbell sinks to both sides, if the arms are straight, the stretching and contraction of the chest muscles will be very valuable.
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; The grip position is in the middle or lower part, and the bodybuilding is the middle chest or lower chest muscle. B. Starting posture: open your feet shoulder width, stand under the chest expander, raise your arms, slightly bend your elbows, and hold the handles at both ends of the chest expander with your palms down. 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 diagonally clamped from top to bottom to submit $&; * shape, until the two chest expander handle contact. 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; To fully stretch the chest muscles, the movements need to be carried out slowly and rhythmically; When completing the action, the two arms should balance the force to prevent sudden pulling or sudden lowering.
Sit with your arms bent and your chest clamped.
A, key exercise parts: pectoralis major and shoulder deltoid muscle group B, starting posture: sit on the fixed chair of butterfly trainer, abdomen in, chest out, waist in, upper body upright, two forearms placed on the pad of forearm resistance device, forearms kept straight with the ground, and upper arms parallel with the ground. C. Action process: inhale, with both arms clamped in the middle at the same time, let the two separated resistors touch together as much as possible, pause for 2-3 seconds, then exhale and slowly recover. D, training points: pay attention to the smooth and comfortable completion of the action to prevent sudden and violent clamping action.
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: The two hand-held dumbbells sink to both sides in parallel, and the elbows are slightly bent. The dumbbells sink to the muscles on both sides of the chest and feel fully stretched. Take a deep breath when the dumbbell sinks. Exhale when holding the bell and lifting it back to its original position. D. training points: if the dumbbell sinks to both sides, if the arms are straight, the stretching and contraction of the chest muscles will be very valuable.
* Triceps brachii *
Supine back support
A. Key exercise parts: biceps brachii, pectoralis major, deltoid and teres major. B. Starting posture: the body plate is supine, the palms are supported on a slightly higher stool, the feet are placed on a slightly shorter stool, and other parts of the body plate are suspended. C. Action process: exhale, relax your shoulders, slowly bend your elbows with your arms, try to sink your body (especially your hips), pause for 2-3 seconds, then inhale and stretch your arms to support your recovery. Do it repeatedly. D. Training points: When the arms are flexed and stretched, the middle speed is stable, the body plate should be straight, and the elbows should be clamped inward. Increasing the height of the feet or carrying loads can improve the training difficulty, and increasing the load is very exciting.
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 so that your head is exposed from the end of the bench, and the back of your head is $&; * At the end of the stool, two 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 the bell on the ground behind your head and make your lower back stand slightly. C. Action process: slightly bend your arm to hold the bell and pull the barbell to your chest. After that, bend your arm downward until the barbell is slightly off the ground behind your head (the barbell doesn't touch the ground). Pull it up again. Lift it up. Do it repeatedly. D. Key points of training: You can use more weight to do bent arm pull-ups, which will have a greater effect on training.
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, the barbell is held in both hands, and the upper arm is flexed and fixed on both sides of the head. C. Action process: inhale, take the elbow joint as the axis, straighten the forearm and lift it forcibly, and pause for 2-3 seconds. Then inhale, slowly bend your arms back to the back of your neck and repeat the exercise. D. training points: the upper arm must be close to the ear and the elbow should be clamped. The upper arm should be in a straight line with the ground, and the tip of the elbow should be straight up. Don't go forward and backward in order to borrow money.
Narrow grip push
A. Key exercise parts: medial part of pectoralis major, deltoid toe and triceps brachii. B. Starting posture: lie prone on the bench with your feet flat on the ground to keep your body balanced. Hold the middle of the bar with both hands, with a distance of 4-6 inches, and hold the bell with both arms directly above the shoulders. C. Action process: the arm slowly bends and sinks until the bar touches the chest. Then push up to the starting position and repeat the exercise. D. training points: wide grip bench press is mainly to exercise pectoralis major, which develops from the inside out.
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, holding the bell in your right hand, palms forward and straight above your 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. The bell sinks above the left shoulder in a semi-circular arc, and the lower the bell, the better. Then, with the help of the contraction force of the triceps brachii of the right arm, hold the bell, lift it up and recover. Do it repeatedly. When the left hand and the right hand alternate, the same number should be completed. D. training points: the training effect of holding the bell obliquely behind the head is better than that of sinking directly behind it.
Flexion and extension of prone arm
A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the left palm on the stool, hold the dumbbell in the right hand, and bend the elbow so that the right upper arm is close to the side and parallel to the back, and the forearm is drooping. C. Action process: hold the bell, keep the upper arm close to the body, fix the elbow position, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down. D: Training points: Accept the "isolated training principle", hold the bell until the whole arm is straight, so that the triceps brachii can be completely contracted, keep still and silently count 1, 2, 3, and then put it down for reduction.
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 feet apart, and the body plate is in the shape of chest, abdomen and waist. 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 side of the body. 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 slowly restore. Repeat the exercise. Key points of training: Pay attention to stretching. When the joints are close to one side of the body, it is necessary to prevent sudden exertion or exertion that cannot be successfully completed halfway. Don't lean forward or backward.
* Shoulder and back muscle group exercises *
The back of the neck is wide and the pull-ups are upward.
A. Key exercise areas: latissimus dorsi and shoulder muscles. B. Starting posture: hang your arms on a single pole, hold the cross bar with your hands wide, so that the lower part of your back is relaxed, your latissimus dorsi muscles are fully extended, and your calves are bent and lifted. C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend the arm and pull it up to the back of the neck, so that it is close to or touches the horizontal bar, and pause for 2-3 seconds. After exhaling, use the contraction force of latissimus dorsi to control the body plate to slowly descend and recover. Repeat the exercise. D, training points: don't swing back and forth during the movement, and use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Fully stretch latissimus dorsi.
The barbell stands upright and paddles.
A. Key exercise parts: Mainly exercise latissimus dorsi, the largest muscle group in the upper back, followed by trapezius, infraspinatus, spine straightening, deltoid posterior bundle, biceps brachii and forearm. B. Starting posture: the feet are shoulder width apart, the upper body bends forward parallel to the ground, and the muscles of the lower back are slightly driven by the knees without tension. Hands palms inward, shoulder width apart, arms drooping straight to hold the bell. C. Action process: move the two upper arms to both sides, lift the barbell close to the body until the barbell touches the upper abdomen, slowly put it down and restore it, and repeat. D: Training points: Most athletes accepted a wide grip when practicing this movement, which greatly stimulated the muscles in different parts. When lifting the bell, you should feel that you are using the contraction force of your back muscles, not just lifting the weight.
raise
A. Key exercise areas: mainly important muscle groups such as the sacrospinous muscle. B. Starting posture: on the prone pad or pommel horse, the upper body leans forward, the feet are fixed, and the head is held with both hands or the barbell is lifted. C. Action process: inhale, bend the upper body forward, then stand up and restore with the strength of the back muscles, and then breathe naturally. Repeat the exercise. D. Training points: The back must always be straight during the movement, and it is not allowed to loosen the waist, contain the chest and bend over; When the upper body bends forward, slow down as much as possible to avoid sudden and rapid bending and prevent back muscle strain.
Stand with a load and bend over.
A. Key exercise areas: mainly important muscle groups such as the sacrospinous muscle. B. Starting posture: put the bell behind your neck with your feet, hold your chest and abdomen, tighten your waist, hold the barbell firmly with your hands, and stand up straight. C. Action process: inhale, and bend the upper body forward until the waist and back are flat with the ground. At this time, the buttocks should be moved backward, so that the center of gravity of the body plate is behind the heel, and it will stop for 3-4 seconds. Then with the help of the strength of the back muscles, stand up and restore, and breathe naturally after reduction. Repeat the exercise. D. Training points: The back must always be straight during the movement, and it is not allowed to loosen the waist, contain the chest and bend over; When the upper body bends forward, slow down as much as possible to avoid sudden and rapid bending and prevent back muscle strain.
Sitting neck pull-down
A. Key exercise parts: posterior deltoid, trapezius, upper back and upper arm muscles. B. Starting position: Sit on the fixed seat of the back-pull exercise machine and hold the handles at both ends of the upper bar with both hands. C. Action process: inhale, vertically pull down the bar from the position above the head to the neck and shoulder height, and pause for 2-3 seconds. Then exhale and slowly recover along the original road. Do it repeatedly. D. Training points: Pay attention to the balanced exertion of both arms when completing the action to prevent jerkiness or uncontrolled sudden reduction. Accept a grip with a wide grip distance. You can also accept the method of neck pull-down to practice, that is, pull the bar to your chest when pulling down.
Sitting posture neck front pull-down
A. Key exercise parts: toe of deltoid muscle, trapezius muscle, upper back muscle and upper arm muscle. B. Starting position: Sit on the fixed seat of the back-pulling exercise machine and hold the handles at both ends of the upper bar with both hands. C. Action process: inhale, pull down the bar vertically from the position above the head to the chest, and pause for 2-3 seconds. Then exhale and slowly recover along the original road. Do it repeatedly. D. Training points: Pay attention to the balanced exertion of both arms when completing the action to prevent jerkiness or uncontrolled sudden reduction. Accept a grip with a wide grip distance. You can also practice by pulling down your neck.
Stand at attention, hold it, pull it up.
A. Key exercise site: upper and middle latissimus dorsi. B. Starting posture: Stand on the T-shaped rowing machine with your feet apart, straighten your legs naturally, hold your chest out and bend forward, and hold the handle of the T-shaped bar with your arms straight. C, action process: exhale, use the contraction force of latissimus dorsi to lift the "T" bar to the chest and abdomen, and pause for 2-3 seconds. Then exhale, slowly hold the bar and put it down. D. Training points: When lifting the T-bar, your arms should be close to your side, and your upper body should always hold out your chest, which is conducive to the contraction of latissimus dorsi. When the arm is lowered and drooped, the clavicle should be relaxed to fully extend the latissimus dorsi, but the T-shaped pole cannot touch the ground. Don't let your body fluctuate during the action.
The front of the neck is wide and the pull-ups are up.
A. Key exercise areas: latissimus dorsi and shoulder muscles. B. Starting posture: hang your arms on a single pole, hold the cross bar with your hands wide, so that the lower part of your back is relaxed, your latissimus dorsi muscles are fully extended, and your calves are bent and lifted. C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend the arm and pull it up to the clavicle in front of the neck, so that it is close to or touches the horizontal bar, and pause for 2-3 seconds. After exhaling, use the contraction force of latissimus dorsi to control the body plate to slowly descend and recover. Repeat the exercise. D, training points: don't swing back and forth during the movement, and use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Make latissimus dorsi muscle fully elongated.
* Biceps brachii *
Squat down and bend over
A. Key exercise site: biceps brachii. B. Starting posture: sitting or leaning forward, with the upper body slightly leaning forward, one hand dumbbell hanging on the inside of one leg, the elbow of the other arm naturally bent, and the palm or elbow placed on one thigh. C. Action process: Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh. D. training points: when holding the bell, don't relax your back. When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds. After that, put it down slowly. You can also do it standing.
Barbell bending
A. Key exercise areas: mainly biceps brachii, followed by forearm muscles. B. Starting posture: stand naturally, palms forward, hands shoulder-width apart. 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. Action process: 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. It is more effective to lift the barbell and let the trunk lean back slightly. 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 be completely extended and completely contracted.
Sitting posture, arms tilted, hands held back.
A. Key exercise areas: mainly bodybuilding biceps brachii and other elbow flexion muscles. B. Starting posture: sit on the fixed stool with your body plate, with your upper body slightly leaning forward, your arms straight on the inclined plate, so that your armpits are attached to the upper edge of the inclined plate, the center of your fist is forward, and your hands hold dumbbells shoulder-width. C. Action process: inhale and bend your arms around your elbow until the bell rings $&; * Close to the clavicle, pause for 2-3 seconds, then exhale, relax and restore your arms, and repeat the exercise. D. training points: keep the upper arm still when the arm is bent up, and extend the arm slowly and fully. Due to the limitation of the inclined plate, it is impossible to borrow the strength of other parts of the body plate when doing this action, so the training effect of biceps brachii is remarkable. But it is not suitable for beginners to do this action at first, and anyone who has reached the primary training level or has the primary training level can do this action.
Standing dumbbell hammer lift
A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward. C. Action process: At the same time, the two upper arms bend around the elbow with dumbbells, the upper arms and forearms are tightened hard, pause for 2-3 seconds, then exhale, hold the bell and slowly return to the side, and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.
Single-arm reverse grip bending of standing chest expander
A. Key exercise areas: mainly bodybuilding biceps brachii and brachialis muscles. B. Starting posture: stand naturally, with feet shoulder-width apart, chest out, abdomen in, and waist in. 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, bend your elbow, slowly pull up the chest expander, put your right hand close to your right shoulder, pause for 2-3 seconds, then exhale, slowly restore and repeat. D. training points: when pulling up, the upper body should be kept straight, and the elbows should not be swayed back and forth.
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, bend the bell with the other hand, and 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.
* deltoid *
Stand at attention and recommend
A. Key exercise areas: deltoid and triceps brachii, followed by pectoralis major, trapezius and back. B. Starting posture: Hold the bar with both hands, the distance is shoulder width, and lift the barbell to the shoulder with the palm up. C. Action process: Push the barbell up against the face until the arm goes straight over the head. Then walk slowly along the original road and carry it on your shoulders. Do it again. D, training points: when push-ups, the upper body should not lean back. 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.
Dumbbell push
A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: push the dumbbell vertically with both hands until the arms are straight. Then slowly put it down to the initial position. D. training points: dumbbell grip has greater freedom than barbell.
Stand upright and lift horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: Stand with your feet shoulder width apart, hold dumbbells in the palms of your hands, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back. C. Action process: Lift the two hand bells to both sides until the upper arm is parallel to (or slightly beyond) the back, pause for a moment, and then put down the dumbbell to recover. Do it repeatedly. D. Training points: If the elbow and wrist are slightly bent when holding the bell to both sides, you will feel that you can get better deltoid muscle contraction. During the whole exercise, the mind should focus on the contracted muscle groups.
Side lifter
A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, hold dumbbells in both hands in front of the pituitary gland, bend your elbows slightly, and punch your eyes forward. C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to a position flush with the head. Then slowly sink back to the original position along the original road and repeat it. D. training points: in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, at the same time, the wrist is turned up slightly higher than the thumb until it is lifted to the highest position. When the dumbbell sinks, the wrist turns back.
Boating at attention
A. Key exercise areas: deltoid and trapezius muscles, followed by biceps brachii and forearm. B. Starting posture: stand naturally, hold the middle of the bar with your palms facing the front, with a distance of 6 inches, and hang your arms in front of your legs. C. Action process: Hold the bell and slowly lift it close to your body, and always lift your elbow above the handshake until it is pulled close to your neck, and then pause for a moment. Then slowly put it down to your legs along the original road. Do it repeatedly. D. training points: put down the barbell slowly every time, and the lifting speed will be slower than when you put it down, so the training effect will be better.
Dumbbell or barbell with "front flat lift"
A. Key exercise areas: upper chest and deltoid toes. B. Starting posture, stand naturally, hold a bell in each hand or hold a barbell 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 accept dumbbells, move forward with your fist eyes and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.
Shrugged
A. Key exercise areas: trapezius, neck and upper back muscles. B. Starting posture: stand naturally, palm forward, holding barbells or dumbbells and hanging in front of legs. C. Action process: both shoulders are lifted upward at the same time, so that the acromion touches the ear as much as possible, and then the shoulders are slowly turned back at this vertex position, and then slowly turned from back to down to the original position where the arms are drooping. Do it repeatedly. Don't bend your elbow when you shrug. 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.
The rope stands upright and lifts horizontally.
A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: Stand with your feet shoulder width apart, hold the handle of the chest expander with your palms facing each other, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back. C. Action 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 to recover. Do it repeatedly. D. Training points: Because the resistance of the chest expander always exists during the exercise, it is very exciting to the deltoid muscle.
Rope side elevator
A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, hold the handle of the anterior pituitary with one hand, bend your elbows slightly, and punch your eyes forward. C. Action process: Two hand-held handles are lifted to both sides at the same time until they are lifted to a position flush with the head. Then slowly sink back to the original position along the original road and repeat it. D. Training points: Because the resistance of the chest expander always exists during the exercise, it is very exciting to the deltoid muscle.
* Legs *
Squat behind your neck.
A. Key exercise parts: This is the best training action, because it is good for all large muscle groups. Squat movements mainly exercise thigh muscles, gluteus maximus, hamstring muscles and lower back muscles, as well as abdomen, upper back, calves and shoulders. B. Starting posture: put the barbell on the back shoulder of the neck, hold both ends of the barbell with both hands, and balance the center of gravity of the barbell. The foot spacing is about 15-20 inches, and the toes are slightly separated. C. course of action: always look forward with your eyes. After that, bend your knees slowly until you squat to the full squat position. In the process of full squat and exertion, straighten your torso, keep your back straight and raise your head slightly (always look at one point). When the thigh stands up beyond the degree position, slowly straighten to the original position. Keep your feet flat on the ground. D: Training points: If you relax your ankle or let your heel off the ground, you will find it difficult to balance your body's center of gravity during the squat. You can practice by putting your heel on a 2×4 inch mat.
Recumbent load-bearing leg lifting
A. Key exercise parts: quadriceps femoris and gluteus maximus to beautify the curves of buttocks and legs. B. Starting position: the body plate is lying on the $&; * On the backboard, lift your legs obliquely, bend your knees, and push your feet obliquely on the resistance board. C. Action process: inhale, push the resistance board diagonally with your legs until your legs are completely straight, and at the same time, try to contract the quadriceps femoris and wait for 3~4 seconds. Then exhale, bend your knees slowly, and let the resistance board drop to a preset height. Repeat the exercise. D. Training points: The method of reducing the height of the resistance plate on the "leg-lifting frame" must be fixed first. When pedaling, let all the soles of your feet lie flat on the resistance plate. When you bend your knees, you should control the descending speed of the resistance plate.
Leg bending
A. Key exercise parts: It is the best way to exercise biceps femoris alone. B. Starting posture: lie prone on the bench of the leg extension frame, so that your knees just abut the end of the bench, straighten your legs and make your heels cling to the lower edge of the upper pad stick. Hold both sides of the front end of the stool with both hands. C. Action process: concentrate the contraction force of biceps femoris to bend the calf upward until the biceps femoris is completely tightened, and keep silent. Then slowly return to the starting point along the original road. Do it repeatedly. D. training points: you can sit on a leg stretcher and practice on one leg, or straighten your instep, or turn your heel inward or outward.
Shear span
A. Key exercise areas: gluteus maximus, hamstring and quadriceps femoris. B. Starting posture: put your feet together and put the barbell behind your neck (or raise dumbbells with both hands). Let your right foot take a big step forward first. Then slowly squat down, the right knee bends forward and the left leg sinks slightly. C. Action process: when squatting to the lowest position, legs are straight up at $&, and the left foot is retracted $ & towards the right foot; * Come together and stand together. After that, let your left foot take a big step forward and squat down. Do it repeatedly. D. training points; If you stand up to three-quarters of the squat or have a short interval until you want to straighten, it is mainly because of the strong contraction of quadriceps femoris. This action can also be cut and squatted in place, and the left and right feet are alternately practiced.
Sit with your heels up.
A. Key exercise parts: calf muscles. B. Starting posture: Sit on the stool, stand on the mat with two forefoot feet, and hold the weight on your knees or barbell with your hands to prevent slipping. C. Action process: inhale, with the help of the contraction force of the calf triceps, make the heel reach the highest position, and the calf muscles are completely tightened, and pause for 2~3 seconds. Exhale again and slowly lower your heels to recover. Repeat the exercise. D. training points: stand on the mat with your feet and your heels exposed. The only difference between standing the heel of a load-bearing elevator and sitting posture is posture.
* Abdomen *
Leg-resting sit-ups
A. Key exercise area: upper abdomen. B. Starting posture: lying on the ground on your back, with your legs parallel to the stool, so that your thighs are straight to the ground, and your hands can pay $&; * Put it on your chest or cross your hands and hug each other behind your neck. C. Action process: slowly bend the shoulder to the knee until the swollen bone on the shoulder is off the ground 1~2 inches, and keep still for one second. After that, return to the starting position. Do it repeatedly. D. Training points: When bending and contracting, in order to better contract the abdominal muscles, make the lower back close to the ground. At the beginning of the weight training course, you need to stop the borrowing action of jumping and bouncing during each attempt.
Lie on your back and lift your legs
A. Key exercise areas: lower abdomen and upper thigh flexors. B. Starting posture: lie on your back on the stool or on the inclined plate, with your lower back close to the stool surface and your legs folded naturally. C. Action process: make the trunk and lower back close to the ground, bend your knees slightly, and lift your legs upward until the thighs and trunk are in a straight line. After that, slowly lower your legs. Do it repeatedly. D. training focus: when the back is always close to the stool surface, the lower abdomen muscles are in a state of tension. If the back waist bends or leaves the toilet surface, it will affect the contraction effect of the lower abdominal muscles. In order to strengthen the training intensity, you can also practice on your back on the inclined plate.
Rectus abdominis
Sit up straight.
In the initial position, lie flat on the mat or lie on the inclined plate with your head up. Hold the fixed object behind your head with both hands and straighten your whole body. During the movement, the abdominal muscles contract and keep the straight legs bent upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast.
- Related articles
- If you don't die, you won't die. What's the experience of falling in love with your daughter?
- Essay on tea-drinking prose
- Interview self-introduction materials! high mark
- What does a straight man in Bai Wan mean?
- Tell me how to untie it.
- What is the difference between parrot fish and red manta fish?
- Classic romantic confession sentences
- Sign it.
- What does Zeng Guofan mean by "cleaning up" in A Bing Guide?
- Speaking of exhaustion, I'm going crazy.