As for muscles, this is a long-term project, and it won't take a month or two to get results.
Lumbar muscles and abdominal muscles are difficult to practice and need hard work. Basic action: 1. Sit-ups, let's not talk about this. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and bend your body. 3. Lie flat on the bench with your upper arms and legs straight, and swing your straight arms with your hips as the fulcrum. Put the barbell behind your neck, slowly lean forward, with your legs at 90 degrees, and then use your waist strength to restore your original position. (Practice six groups, each group 12- 15 times).
The biceps brachii protrudes forward of the upper arm. Basic action: 1. With your arms bent, you can stand or sit, holding dumbbells and barbells back and forth. The two upper arms must be tightly attached to the armpit, and the hands should be bent as far as possible to the chest by using the contraction force of the biceps brachii. 2. The backhand narrow grip pull-ups also use the contraction force of biceps brachii to achieve the purpose of exercise.
Triceps brachii Practicing triceps brachii well can make your arm muscles clear. Basic action: 1. There are two movements of hands back and forth, lying flat on a wide stool with hands shoulder-width, holding the barbell high, then slowly bending it back to the top of your head with the elbow joint as the fulcrum, and then restoring the barbell to its original position with the help of the contraction force of triceps brachii. (Practice six groups, each with 65438+.
Deltoid muscle, divided into toe, middle and back. Basic movements: at the toe, hold the dumbbell or barbell in front of you, the grip distance is shoulder-width, lift your arms forcibly, and lift them horizontally to make them at 90 degrees with your body (practice six groups, each group 12- 15 times). 2. Each group 12- 15 times). 3. Back beam, hold the barbell shoulder-width with both hands, put the barbell behind the neck, push the barbell up with your arms, then slowly bend your arms and put the barbell behind the neck and shoulders. (Practice six groups, each group 12- 15 times)