1 pectoralis major
Dumbbell birds are divided into lying birds, upper lying birds (head is higher than hip) and lower lying birds (head is lower than hip). Attention! ! Either way, hold the dumbbell with both hands perpendicular to the ground, perpendicular to the ground! The tiger's mouth is opposite, and the elbow is slightly bent, so that the lower arm and the upper arm form an angle of 120 degrees, and then the two arms slide down along the sides with the shoulder as the axis (such as a bird flying). So repeatedly. Plus bench press, the two movements are similar.
Each group is 8- 10 (the weight must be 7- 10RM) and 4-6 groups.
2, abdominal muscles: the main action is: belly roll, leg lift, belly roll is similar to sit-ups, but the calf is bent 90 degrees, hands should be placed on the chest to avoid borrowing, and then rely on the strength of abdominal muscles to roll up the body, rather than relying on the waist.
Lie on your back and lift your legs: Lie flat on the ground, keep your upper body still, leave the ground below your hips, keep your thighs and calves straight, move your thighs in the direction perpendicular to the ground, and squeeze your lower abdominal muscles!
Abdominal muscle training's way has the following two movements: Never mind other muscles, do two groups in succession for each movement, and do two groups of supine leg lifts immediately after belly rolling, each group 15-20. There is no need to rest between the four groups. After the completion of the fourth group, rest for 1-2 minutes, and continue to cycle the fourth group again. If you still have endurance to continue training, you can add more groups according to your own situation until your muscles are exhausted!
3. Huge
Squat with load: Take the weight of 10- 14RM, put your legs together, and then squat. 6 groups, 3 groups are slow (squatting slowly, getting up slowly) and 3 groups are fast (squatting slightly, getting up quickly), each group 10- 14.
Well, RM: RM (redotmomaxi-mum) refers to the maximum weight you can lift or push at a time. For example, if you push 100KG at a time, the weight will be 5RM.
The usual way to determine your weight is:
Trial and error
If you want to find out the weight of 10RM, you must try to lift several weights repeatedly until you find the maximum weight that can only lift 10 times. It should be noted that there should be enough interval before each attempt to avoid the fatigue that has not recovered from the last attempt from affecting the next attempt.
Besides, by the way, diet is very important! ! After every exercise, eat two pieces of bread, drink a glass of milk and eat more meat at ordinary times.
That's about it. I don't understand the problem.
I hope it helps you.