Today, Xiao Bian collects training cheats for the eight muscle groups of the human body. Keeping in mind these actions, and sticking to strict implementation, will maximize the potential of your muscles, quickly gain a good fit, and use your chest muscles to smash your T-shirt in this upcoming summer!
1, biceps
The bulge in front of the upper arm is the biceps.
Basic actions:
1, two arms curling, this action can stand or sit, hold the dumbbells, the barbell and other methods. The two upper arms must be close to each other, using the force of the biceps contraction to bend both hands to the chest.
2, the backhand narrow grip pull-ups, but also use the strength of the biceps contraction to achieve the purpose of exercise, practice six groups, each group 12-15 times.
2, triceps
The triceps behind the upper arm is the triceps. Practicing the triceps can make your arm muscles clear.
Basic actions:
There are two actions of positive and negative, with the face lying flat on the wide bench, hands and shoulders wide, holding the barbell up, then using the elbow as a fulcrum, slowly bending back to the top of the head, then using the third The contraction force of the cephalic muscle restores the barbell to its original position, and exercises six groups of 12-15 times each.
3, pectoralis major muscle
The pectoralis major muscle is one of the larger muscles of the human body and is relatively well trained.
Basic actions:
1. The supine bird face is lying flat on the wide bench. Each hand holds a dumbbell, hands are lifted, and then slowly spread to the sides of the body. It is like a bird flying in the wings, practicing six groups, each group. 12-15 times.
2, lying on the wide bench, press the barbell with both hands, slowly put it above the nipple, and then push up hard, this action should be coordinated by two people, another person to protect, practice six groups, each Group 12-15 times.
3, push-ups to improve the difficulty, you can raise the foot to a 45-degree angle tilt, placed heavy weight training on the back or neck, so that the pectoralis major muscles fully stretched, practice six groups, each group 12-15 times.
4, deltoid muscle
The muscles on the shoulders are the deltoid muscles, which are divided into toe, middle and rear.
Basic actions:
1. Before the beam, hold the dumbbell or the barbell in front of the body, the grip distance is the same as the shoulder width, lift the arm before the arm lift, make the arm and the body 90 degrees, practice six groups, each group 12-15 times.
2, the middle beam, holding the dumbbell beside the body, lift the arm side from the two sides to the top of the head, practice six groups, each group 12-15 times.
3, after the bundle, the two hands hold the barbell shoulder width, put the barbell behind the neck, push the barbell upwards, then slowly bend the arm, place the barbell in the back of the neck, practice six groups, each group 12 -15 times.
5, abdominal muscles
The waist and abdomen muscles are muscles that are difficult to train, and they have to work hard.
Basic actions:
1, sloping plate sit ups, this action is no longer said.
2, supine legs, lying flat on the bench, grab the head of the stool with both hands, use the contraction of the waist and abdomen to lift the feet and bend the body.
3, from both ends, lying flat on the bench, the upper arm and legs are straight, the straight arm swings, with the buttocks as the fulcrum, the upper body and the legs are folded at the same time, with both hands to touch the raised toes.
4, the back of the neck weight, put the barbell behind the neck, slowly put the body forward and the legs into 90 degrees, and then use the waist strength to restore the original position, practice six groups, each group 12-15 times.
6, latissimus dorsi
With the developed latissimus dorsi, the person's dryness appears in a V shape, like an open fan.
Basic actions:
1, pull-ups, wide grip neck, pull-ups, body do not shake, then bend the arm to pull up, this action is most effective, practice six groups, each group 12-15 times.
2, bowing and rowing, the person's waist is bent at 90 degrees, hold the barbell with both hands down, then pull the barbell up to the waist, hold it for a while, make the back force, practice six groups, each group 12-15 times.
3. Practice on specialized combination equipment.
7, thigh muscle
Basic actions:
1. The back of the neck is heavy and squat. The barbell is shoulder-crossed on the shoulders. The feet are wide and shoulder-width apart. They squat and breathe. Then they stand up with the strength of the quadriceps and practice six groups. Each group is 12-15. Times.
2, the front of the neck load squat, extract the barbell placed in the chest clavicle, slowly bend the knees down to the size of the legs folded tight, practice six groups, each group 12-15 times. To increase the load, a 5--6 cm piece of brick or wood can be placed on the heel pad.
8, calf muscle
The bodybuilding standard for the calf muscle is to practice diamonds such as diamonds.
Basic actions:
Lift your feet and stand on the wooden boards or bricks 5-10 cm above the ground. Slowly sink your heels to the ground, then lift your toes and lift your toes to raise your body's center of gravity and tighten your hips and thigh muscles. , practice six groups, each group 12-15 times.
Finally, each muscle group practice should remember to rest between groups, and pay attention to ensure the correct position of the action to prevent injury. In the more difficult action group, you can resort to help lead or training partner assistance.
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