First, standard push-ups.

1, horizontal position

Hands on the ground, the distance is equal to shoulder width. Keep your arms straight and support your body. The forefoot of your feet points to the ground, and your hands support your weight. Try to keep a straight line from head to ankle. Abdominal muscles tighten, inhale, and elbows bend downward. When the elbow angle is less than 90 degrees, exhale, return to the initial position and repeat the action.

Ideal number of groups: 15/ group 2 groups/time.

2. Downhill position

Put your feet on a bench 50cm high (which can be adjusted slightly according to your height) and support the ground with your hands. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. If possible, you can also change the bench into a fitness ball, so that in order to maintain balance, the body will mobilize more muscles to participate in sports and achieve better exercise results.

Ideal number of groups: 10/ group 2 groups/time.

3. Clamping arm type

The action is basically the same as the push-ups in the horizontal position, except that the hands should be placed on the chest and the big arms should be attached to the sides of the upper body as much as possible. The most standard action is to block half a hand on each side of the back when looking down from the top.

Ideal number of groups: 10/ group 2 groups/time.

Second, kneeling push-ups

1, horizontal position

The movements are basically the same as standard push-ups. Hands on the ground, shoulder width. Keep your arms straight to support your body The difference is that from the previous forefoot landing to kneeling on the ground, the legs cross naturally, the thighs are on the same plane as the upper body, and the center of gravity moves forward.

Ideal number of groups: 15/ group 2 groups/time.

2. Downhill position

Similarly, it is basically the same as the standard downward inclined push-ups. The height of knee pads can be appropriately reduced by 10~20cm.

Ideal number of groups: 10/ group 2 groups/time.

3. Clamping arm type

The movements are basically the same as push-ups in a horizontal position. During exercise, constantly remind yourself to clamp your arms as much as possible. Because the closer the elbow is to the body, the greater the assistance to the abdomen and back.

Ideal number of groups: 10/ group 2 groups/time.

Abdominal muscles:

1, abdominal muscles, abdominal muscles need to be divided and protruded. The most classic method is sit-ups, but it is easy to misunderstand here. The method of sit-ups in the past, especially the method of doing them quickly, is very wrong. The really effective sit-ups are that people lie flat on the ground, then bend their feet or lift them at 90 degrees with their abdomen, then contract their abdomen and lift their upper body as in the past. The key here is that the waist should not leave the ground during the whole process.

2. In order to make the shape look good, it is very important to fully stretch after exercise. Many people will have abdominal pain after practicing for a few days, but this is lactic acid accumulation, which does not mean that the practice is in place. Stretching will relieve the pain.

Abdominal muscles and psoas muscles are "two sides of a coin". While exercising abdominal muscles, we should also pay attention to the exercise of lumbar muscles. Otherwise, the strength of abdominal muscles is increasing, and it is unbalanced before and after, and it is easy to strain the waist during exercise.

As a small muscle group, abdominal muscles are actually better to practice. In a few months, there will be obvious changes. It is difficult to consume abdominal fat. Many people can't develop abdominal muscles for a long time, but the problem is not to gain muscle but to lose fat. It is necessary to reduce oil intake and increase aerobic exercise.

5, exercise abdominal muscles, whether it is supine abdomen (upper abdomen) or hanging legs (lower abdomen), the movement must be slow, from muscle elongation to peak contraction always maintain "confrontation", do not use inertia to make it intense, lumbar spine is easy to be injured. Sit-ups are easy to cause hip joint injury because of their large amplitude. At present, it has not been recommended by the coach, and it has been changed to abdominal rolling with smaller amplitude and more isolated motion parts. Sit-ups with head down are easy to hurt the cervical spine, which is a wrong action.

7. Learn to exercise with a tummy tuck. The abdomen-tummy exerciser in iRekang Mall is a good tool to exercise abdominal muscles. After ergonomics and mechanical structure design, the streamlined appearance design is beautiful and easy to use; This product is designed according to the characteristics of human fat burning. After more than 20 minutes of easy exercise, you can achieve the purpose of burning fat to relax.

Biceps training:

1. Standing barbell bending

Hold the barbell backwards with your hands shoulder-width apart and your knees slightly bent. Keep your body still, bend the barbell to your chest, and then put it down slowly, being careful not to touch your thighs.

Step 2 bend the barbell

Fix the arm and upper body with the leather pad on the inclined plane, hold the curved bar barbell with both hands, pull it up to the highest, and then slowly return to the original position, paying attention to the slight bending of the arm.

3. Dumbbell bending in prone position

Adjust the cross stool to 45 degrees, sit firmly, hang down your hands naturally, hold the dumbbell, bend it until your chest is parallel, and then slowly put it back in place.

4. Reverse wrist bending

The forearm is fixed by the bracket, the barbell is held backwards, and the wrist is bent to achieve the purpose of training the forearm.

Bend your wrist forward.

Lift the barbell, and the rest is the same as above.

Biceps training must combine various movements, and at the same time pay attention to forearm exercise. At the same time, I hope everyone can pay attention to safety when using the equipment. Train three times a week, once every other day. Pay attention to rest and muscle stretching during training to prevent spasm.

Triceps training:

1. A method similar to pectoral muscle training mainly shows that you can stimulate triceps brachii while training pectoral muscles. Of course, the movements are different. Action essentials: The bench press method of touching the pectoral muscles is wide grip, and the method of training the triceps brachii is narrow grip and upward push, but the force point is the triceps brachii, not the pectoral muscles.

2. Training triceps brachii requires the combination of equipment and dumbbell barbells. After all, when barbells and dumbbells are not standardized, the main points of action are: put your feet together, lean forward 45 degrees, hold the equipment with both hands, and use the triceps brachii to drive the arm to move the equipment down close to your body, and keep the big arm still.

3. Practicing triceps brachii also has a stroke action similar to practicing back muscles, but the big arm does not move. Action essentials: lean forward, hold the bench with one hand, let one hand pick up the dumbbell and keep the big arm still, and lift the small arm backward until it is in line with the big arm.

4. The action of training triceps brachii is always similar to that of pectoral muscles, but it must be remembered that the stress points are different and the stimulated muscle groups are different. Flexion and extension of both arms refers to touching the pectoral muscle and triceps brachii, and the action essentials are the same as those of the pectoral muscle.

5, supine barbell arm flexion and extension is a very classic action, every time finished, triceps brachii will rise badly, action essentials: supine on the bench, holding the barbell with both hands, lifting it up, keeping the big arm still, and bending the forearm down 90 degrees.

6. Add an arm flexion and extension movement, which can be practiced at home, but you can go to the gym if you have the conditions. This action is best combined with the above. Action essentials: put your hands back on the stool, move your ass off the bench, naturally relax your feet forward, lower your body to the ground with the strength of triceps, and then continue to support.

Latissimus dorsi:

1. Front neck pull-down: The key exercise parts of sitting posture are deltoid toe, trapezius muscle, upper back muscle and upper arm muscle. In the initial position of neck pull-down, you need to sit on the fixed seat of the back-pull exercise machine and hold the handles at both ends of the upper bar with both hands. Then inhale, pull down the bar vertically from the top of your head to your chest, and pause for 2-3 seconds. Then exhale and slowly recover along the original path. Do it repeatedly. Note: when completing the action, both arms should exert force evenly to prevent sudden pulling or uncontrolled sudden reduction.

2. Pull-ups: Hold the horizontal bar with both hands at a wide grip distance (palms forward), with both feet off the ground, arms naturally drooping and straight, and pull the body upward with the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on. Breathing method: inhale when pulling up and exhale when drooping. Key points: concentrate on latissimus dorsi when pull-ups, try to pull your body high, don't let your body swing when pull-ups, and don't touch the ground when you droop. You can hang a barbell piece around your waist to increase your weight.

3. The barbell leans over and paddles: the starting posture of leaning over and paddles: bend your knees, lean forward, hold the barbell with your arms straight, and make the barbell slightly off the ground. Don't be depressed. Action process: contract latissimus dorsi, pull up the upper arm, pull the barbell as high as possible, and stand still for one second, so that the barbell slowly descends until the arms are completely straight and drooping. Breathing method: inhale when the barbell is pulled up and exhale when it is put down. Key points: When doing pull-ups, think about making the main strength come from the contraction of latissimus dorsi, not the hips. When pull-ups, the waist should be tightened, the upper body should try not to shake, the legs should exert strength, and the hips should move backwards to maintain balance. If rowing with one hand, the other hand can be supported on the knee or stool.