These movements mainly exercise the upper abdomen and lower abdomen.

Lie on the sloping bench with your calves off the bench. Bend your hands back and grab the sides of the bench. Lift your knees as high as possible. At the same time, pull up the hips and thighs to leave the stool surface. When the body is curled up, stop and press the abdominal muscles hard. Then slowly lower your legs. Don't touch the ground with your feet during the process.

Lie on the ground, make a fist with both hands and put it beside the temple on the side of your head. Bend your knees and put your feet flat on the ground. According to your muscle softness, pull your knees as far as possible to the floors on both sides until you are in a frog leg bending posture.

Use the upper abdomen to drive the body up, not the shoulders. Keep your eyes on the ceiling, don't move your head forward and try to keep your neck stable. Keep your legs stable during abdominal muscle contraction.

● This exercise mainly exercises the upper abdomen.

● Keep your shoulders as straight as possible from the ground, but keep your waist close to the ground.

● Just lift your shoulders.

● Keep your upper body stable and don't look up to your knees.

Sitting on the bench, holding the edge of the bench with both hands, the upper body leans back slightly, the feet are off the ground, the knees remain bent, the thighs are lifted to the abdomen, and the upper body and lower body form a V-shape.

● Be careful not to lean forward.

● Don't put your feet on the ground.

Hold the handles on both sides with both hands and support your body with your forearms. Keep your legs straight after stabilizing your body. Try to raise your legs until they are at 90 degrees to your body or at the highest position, pause and count twice, then slowly lower your legs. The back must be close to the backrest, and the lower abdomen should be used to lift the legs, not the thigh muscles.

● This action mainly practices the lower abdomen.

● Keep your posture unchanged before lowering your legs and count it twice.

● Keep your upper body stable and don't lean forward.

Lie on a sloping bench with your hands next to your temples. Lift your upper body, bend your feet and fix your ankles in a fixed position. Twist your right elbow to your left knee. When repeating the action, twist the left elbow to the right knee. Whenever the upper body is lifted to the highest position, you should feel the abdominal muscles tighten.

● This action is mainly for the upper abdomen.

When lifting your body, twist your elbow to one knee.

● Keep the lower body stable and don't use force on your feet.

● Don't put your head in your hands.

Hold the handles on both sides with both hands and support your body with your forearms. Keep your legs straight after stabilizing your body. First lift your left leg to your chest, and your knee joint is 90 degrees. Then slowly lower your legs, then raise your right foot and take turns doing it. The back must be close to the back of the stool. Lift your legs with your lower abdomen and use your thigh muscles.

● This action can not only exercise the lower abdomen but also strengthen the ribs.

When the foot is lifted to the highest position, pause and bend the abdominal muscles. This helps to reduce the chance of body swinging.

● If you wrap the palm and the bar with a power belt, you can hold the bar more firmly and avoid falling.

● Keep your upper body stable and don't lean forward.

Lie on a sloping bench with your hands straight on your knees. Lift your upper body with abdominal muscles, hold it for 2-3 seconds, and then lie down.

● This action exercises the upper abdomen.

● When lifting your body, pay attention to the fact that your lower back should lean against the inclined plate, and your head should not be lifted in the direction of your knees.

The secret of perfect abdominal muscles

● When rolling abdominal muscles, the feet should be fixed.

● Don't move up and down quickly.

● It is not good to do too much. The key to exercising abdominal muscles is "quality is not weight".

● Many people misuse the relative muscles of the waist, shoulders or neck when doing the above actions. For example, if you want to practice your lower abdomen, you should try to relax the muscles in your lower back.

● When practicing, you must use the trained muscles to exert strength and avoid using other muscles to provide strength. For example, when we do leg lifts to exercise the lower abdomen, we must first tighten the muscles of the lower abdomen, and then use this group of muscles to drive our legs to lift. As for practicing the upper abdomen, you must use the upper abdominal muscles to drive your body up.

Pectoral muscle;

Training plan, including: bench press, inclined plate bench press, supine bird, arms.

Support and supine flexion arm pull-ups Each movement is practiced in five groups, and each group does 6-8 times.

Special attention: when doing bench press, you often change the grip distance of your hand so that your chest muscles can be exercised both inside and outside.

Action experience: flat bench press is to practice the upper part of chest muscles. The supine bird is training the outside of the pectoral muscle (also stab it when the action is almost finished)

Stimulate the inside of the chest muscle). Arms support is to practice the lower edge of the pectoral muscle, and the outer side of the pectoral muscle is also stimulated. Supine arm flexion pull-ups are

In order to enlarge the chest, it is also the last time to practice the chest muscles.

Action essentials:

The supine elbow pull-ups are sitting on the supine stool, with the upper back attached to the stool, the waist suspended, the feet supported on the ground, and the hands supported on the ground.

Hold the dumbbell (or barbell) and put it back from the head until the upper arm is parallel to the ground. And then use the strength of the pectoral muscles

Pull up until your arms are perpendicular to your upper body. Do it repeatedly. Note that your arms should be slightly flexed during practice. You can invite others to sit while you are doing it.

It's on my leg in case I pull myself over.

Bench press is an important action to develop chest muscles, but you must pay attention to the elbow opening and stand up as much as possible.

Chest. It is also important to find the exercise that suits you best by intuition. Maybe you practice bench press alone.

Yes, maybe supine birds and cross-pull-down suit you best.

Schwarzenegger generally practiced bench press in five groups, 6 10 times in each group. If you participate in weightlifting competition, practice 8 12 groups.

And the weight is extremely heavy. Sometimes the principle of gradually losing weight is adopted, starting with a heavy weight and pushing only one at the end.

Empty rod. He once lifted a barbell of 500 pounds (227 kilograms), which was the highest record. What is the maximum number of repetitions recorded?

405 kg (184 kg), push 8 times. 3 15 lb (143 kg) push 25 times. 225 pounds (102 kg) push 60 times.

Arnold's chest muscle exercise plan during the 1975 Olympia competition. Arnold's training plan has a basic framework.

Framework, on this basis, often changes. He likes to change training techniques to stimulate muscle growth and prevent muscle from making mistakes.

After adaptation, some kind of training stopped. If you change your movements and intensity every training session, you are not just yourself.

It is fresh and hard to practice, and the muscles will continue to grow and will not stagnate. Before the game, he trained with Wade's double differentiation method, practicing chest and back on Monday, Wednesday and Friday morning, first practicing reclining push, and then practicing supine push, giving priority to the development of upper chest. Here's the plan:

1.8 10 divided into 5 groups of inclined plate bench press.

2. Flat bench press 5 groups of 8 10 times.

3.5 group supine birds 8 65438 00 times.

4. Pulleys are pulled down crosswise for 5 groups 10 times 15 times.

By gradually increasing the weight and reducing the number of times, such as inclined plate bench press, the weight is increased to 3 15, 12, 10, 8 times, and the weight is increased to 3 15 pounds (143 kg). The number of repetitions in each group is sometimes higher.

Or lower, in order to achieve a special training effect. After part of the muscle training, do the action modeling training. Schwarzenegger often spends a lot of time tightening himself from all angles.

Chest muscles are completely congested. Doing so can learn to control muscles, make muscle lines clearer and strengthen endurance, thus preparing for the competition.

Characteristics of Schwarzenegger s chest muscle training;

The action is strict. In heavy training, in order to complete the last one or two moves, he used the "cheating" rule or forcibly borrowed the rule. The most basic principle of bodybuilding training is overload, and the trick is to add a heavier load to the muscles trained alone. Therefore, a strict code of conduct is the basic requirement.

Early training pays attention to the all-round development of the chest, and every training should practice the upper chest, lower chest, middle seam, internal and external chest muscles, chest and so on. Keep your muscles tense during training, especially when the barbell or dumbbell is lifted to the highest point. Fully stretch the chest muscles. Arnold used dumbbells instead of barbells to do tilt bench press in order to stretch the upper part of pectoral muscles more effectively. Because dumbbells can be put lower than barbells, it will not hinder the stretching of chest muscles.