Triceps brachii: 1. Flexion and extension of the back arm of barbell neck II. Barbell supine arm flexion and extension 3. Push the barbell with a narrow grip.
Biceps brachii: 1. Vertical barbell lift 2. Tilt barbell lift 3. Lie prone and lift obliquely upward.
Back muscle group: 1. The barbell tilts and paddles. 2. The T-bar paddles obliquely. 3. shoulders. shoulders.
4. Bend your legs and bend down. 5. Bend your leg and pull hard.
Chest: 1. Smith bench press 2. Barbell bench press
Abdomen: 1. The load body bends to the side. 2. The load body rotates.
Hip:
1. Squat behind your neck
Lift your hips with your back.
Leg muscles: 1. Barbell Squat II. Smith Squat 3. Arrow squat.
4. Straight leg hard pull
5. Standing high heels
If you don't know the specific actions, you can refer to the following instructions:
Deltoid muscle:
1. Straight arm front lift: it is the basic action to exercise the deltoid toe. Generally, standing posture is easy to exert strength and maintain balance. Of course, there are also front lifts with reclining chairs, and barbells and dumbbells can be used as equipment.
2. Stand at attention barbell rowing: There are various types, which tend to train big muscles and are effective for deltoid anterior, middle and trapezius muscles.
3. Barbell neck pressing: There are many kinds, among which barbell neck pressing is the most effective and basic shoulder exercise, which is the best for building the circumference and width of the whole shoulder muscle.
4. Back-of-neck barbell pressing: It is a comprehensive muscle exercise, involving the muscles of the shoulders and back, so it is more suitable as a supplementary action for the special training of the deltoid muscles, rather than as a main exercise.
5. Back-shoulder barbell rowing: There are many kinds (please click to enter for details). It is more difficult to do standardized movements, and the classic rowing movements for exercising the back are similar, so it is necessary to strictly distinguish standardized movements.
Triceps brachii:
1. Flexion and extension of the back arm of the barbell neck: It is difficult to exercise the triceps brachii, which can only be done after the strength of the triceps brachii and elbow joint is strong.
2. barbell supine arm flexion and extension: the most basic action of exercising triceps brachii runs through the important actions of exercising triceps brachii at all stages.
3. Narrow grip barbell pressure: Narrow bench press is a compound exercise, but it mainly exercises triceps brachii, and others also stimulate the medial part of pectoralis major and the toe of deltoid muscle.
Biceps brachii:
1. Vertical barbell bending: Emphasis is placed on the inner head of biceps brachii and the muscle abdomen, so the movement can keep the forearm moderately supinated.
2. Inclined barbell bending: increase the thickness of biceps brachii.
3. Prone upward oblique flexion: It can be done with barbells or dumbbells, which can fully exercise biceps brachii and brachialis muscles.
Back muscles:
1. Barbell bending and rowing: it is the most popular and popular latissimus dorsi muscle strength training.
2.t-bar bending stroke: similar to barbell bending stroke.
3. Shoulder shrug: The most important action to exercise trapezius muscle. Traditional shrugging can exercise the upper trapezius muscle well.
4. Bend your legs and bend your body: Beginners can choose to be unarmed; When you get used to the movement and increase your waist strength, you can carry the weight properly: ordinary weight-bearing barbells can also be done on Smith machine. Comprehensive exercise of waist, waist and buttocks
5. Leg bending and hard pulling: In the practice of improving waist strength, hard pulling is undoubtedly the most effective action. Comprehensive exercise of waist, waist and buttocks
Chest:
1. Smith bench press: suitable for beginners to exercise. The upper, middle and lower parts of the chest are mainly exercised by rising, leveling and falling.
2. Barbell bench press: the classic exercise of pectoralis major, which mainly exercises the upper, middle and lower parts of the chest in three postures.
Abdomen:
1. Load-bearing lateral flexion: It is also an effective way to exercise the external oblique muscles of the abdomen, which can be completed by simple barbells and dumbbells.
2. Weight-bearing rotation: it is an effective way to exercise the abdominal external oblique muscle, which can be completed by a simple barbell.
Hip:
1. Neck Squat: It can exercise quadriceps, all adductor muscles, gluteus muscles and all erector spinae, and it is one of the best exercises for legs and gluteus muscles.
2. Hip-lifting on supine: It is similar to hip-lifting on supine bridge, which makes it move more widely and stimulates gluteus maximus deeper.
Leg muscles:
1. Barbell Squat: It is a traditional squat. Compared with the barbell squat in front of the neck, the squat behind the neck is heavier and safer; It can develop quadriceps femoris and gluteus muscles at the same time, so it is the first choice for ordinary people.
2. Smith Squat: The trajectory of Smith's vertical plane is fixed by Smith during the exercise, which is relatively safe.
3. lunge squat: lunge squat can be used with barbells or dumbbells, which is a comprehensive exercise.
4. Straight leg hard pull: It is a comprehensive training, which can stretch the biceps femoris to the limit.
5. Standing lift heel: It is the main means to develop calf triceps (including gastrocnemius and soleus). In the standing posture, heel lifting (a barbell behind the neck) and heel lifting (a Smith machine) are the most representative.