1. Running-can increase vital capacity and make the chest bigger and look like an inverted triangle. Relaxation exercise is beneficial to the lactic acid emptying of muscles and reduces fatigue; You can run 2000-4000 m every day. You can adjust it according to your physical condition.
The use of dumbbells should be standardized, so that the fitness effect can be more obvious and effective.
2. Hand-hold the barbell (palm up, tiger's mouth opposite), and the grip distance is slightly wider than the shoulder. Press the barbell bar on the palm of your hand so that the weight of the barbell can be directly transferred to your elbow through your wrist.
3. Wrist-Avoid turning your wrist backward too much. In order to evenly distribute strength and protect joints, wrists should be kept upright.
4. Arm-when the barbell reaches the highest point, you can straighten your arm or lock your elbow; Doing so will not only hurt you, but also help you get a fuller range of activities. When putting down the barbell, let the barbell gently touch the chest.
5. Head-always keep your head flat on the training table. When you feel too much pressure on your neck or upper back, you can turn your head and make appropriate adjustments.
6. Elbows-Elbows are placed at the sides of your body, rather than extending outward, to ensure that your forearms are perpendicular to the ground.
7. Legs-Put your feet flat on the ground, your legs are naturally shaped like the letter "V" in Zhang Kaicheng, and your knees are bent at a 90-degree angle.
8. Feet-always put your feet flat on the ground, and your toes can be properly opened to better maintain balance. When you push too hard, you can move your feet properly, or you can stand on tiptoe with the strength of your bow and waist.
9. Hips-Hips are always attached to the training stool to match the bow and waist. Therefore, the chest can avoid excessive borrowing and get full exercise.
10. Lower back-keep your back naturally bent during the whole movement. Excessive bending of the lower back or hip lifting will change the angle of practicing pectoral muscles, so that the center of gravity will become on the lower part of pectoral muscles and triceps brachii, and the lower back and spine will also bear excessive pressure. ?
1 1. Elbows-Place elbows at the sides of your body instead of extending outward to ensure that your forearms are perpendicular to the ground. ? ?