Correct practice:
Chest: a: (middle part of lateral abdomen, inferior sulcus, middle sulcus)
1. bench press (barbell wide grip, dumbbell)
2. Sleeping birds (dumbbells or tensioners)
3. Flexion and extension of arms (slightly wider grip)
4. Push-ups (slightly wider grip, feet and hands at the same height)
5. The heavy hammer tensioner clamps the chest
6. Sitting posture equipment chair clip chest
B: (middle groove, middle and lower part of outer stirrup wing, lower edge groove)
1. Flexion and extension of parallel bars (middle grip)
2. Sleeping birds (dumbbells or tensioners)
3. Recumbent push (medium grip)
4. Push-ups (middle grip, hands and feet at the same height)
C: (inferior sulcus, lower part of lateral abdomen)
1. Down-sloping bench press
2. Birds that lean downward
3. Push-ups (middle grip, the height of the hand is lower than the position of the foot)
4. Recumbent push (medium grip)
Back: A: Sit in front of your neck.
B: Pull down the back of your neck when you sit.
C: Dumbbell vertical stroke.
D: stand at attention, grab it and pull it up.
E: The front of the neck is wide and the pull-ups are upward.
F: Sitting posture, hand holding and horizontal pulling.
G: push-ups
H: pull hard
Shoulder: A: Push straight.
B: Sit behind your neck.
C: dumbbell front flat lift
D: dumbbell side lift
E: Ring the bell and shrug.
F: Dumbbells bend over birds.
Arm 2: a: barbell bending
B: Sitting posture, with arms leaning back and hands raised back.
C: standing dumbbell hammer lift
D: Sit on dumbbells and bend alternately.
E: Stand-up stretcher with one-arm back grip bending
F: Sit down and bend over.
Brachial 3: A: Standing posture, arms bent on chest, elbows pressed down.
B: supine back support
C: Sit on your back, bend your arms and pull up.
D: flexion and extension of the neck and back arm of one arm when sitting.
E: narrow grip and push
F: flexion and extension of prone arm
Leg: A: Squat behind your neck.
B: Recumbent load-bearing leg lifts
C: bend your legs
D: leg stretching
Einstein: Go through it.
F: Sit with your heels up.
note:
Bodybuilding is a kind of exercise which is mainly aerobic metabolism and supplemented by anaerobic metabolism. Practitioners are required to master the correct breathing methods during exercise, otherwise dizziness, nausea, premature fatigue and other phenomena will easily occur. Generally speaking, exhale when exerting strength and inhale when recovering.
Adequate rest: The so-called adequate rest is to give the muscles after exercise enough time to repair their muscle fibers. Generally, large muscle groups (such as chest, back and legs) should be exercised for the second time 48 hours after exercise.
; Small muscle groups (such as Brachial II, Brachial III and calf) should rest for more than 48 hours.
Reasonable diet: Equipment exercise increases muscle tolerance by repairing muscle fiber injury, so in order to give muscle fiber enough protein to repair after training, it is necessary to take enough protein (the average protein intake of athletes is 1.5 ~ 2.0g/kg body weight).
Finally, I wish you success in your exercise!