1, exercise site: pectoralis major, deltoid, triceps brachii.
(1) Lie on your back on the inclined plate, put dumbbells directly above your shoulders with both hands, put your feet flat on the ground, tighten your shoulder blades backwards, keep your back straight against the inclined plate, tighten your abdominal muscles and straighten your neck.
(2) When lifting, follow a triangular trajectory, and the dumbbells should meet at the midline of the body above the chest and shoulders. Dumbbells are almost in contact with each other, and the peak contraction action should be smooth and smooth, paying special attention to the squeezing of pectoral muscles, and the action should be slow when recovering.
2. Exercise site: posterior deltoid muscle bundle
(1) Sit at the end of the bench with a dumbbell in each hand; Put your feet flat on the ground and keep your feet close together; Lean forward until the chest almost touches the thigh; Hang your arms down, and keep the dumbbell between the calf and the bench; Keep your hands straight and elbows close to the lock.
(2) Then lift the arms forcibly, lift the dumbbell to the same height as the ear, and parallel to the ground in a semicircle trajectory. Stop at the top, then put down the dumbbell to restore, repeat.
(3) Breathing essentials: Inhale when lifting your arms sideways, and exhale when relaxing and recovering.
3. Exercise site: brachioradialis muscle
(1) Sitting on a flat plate with a dumbbell in his right hand. The feet are fixed on the ground, slightly wider than the shoulders. Lean forward with your right forearm on your right thigh and palm down. The back of the wrist is at the knee.
(2) Try to put down the dumbbell and inhale. The forearm contracts, the dumbbell bends to the highest point, and the peak contracts for one second. Tip: Only the wrist is moving in the whole process.
4. Exercise site: deltoid muscle of back
(1) On the prone stool, the limbs droop, one holds the dumbbell and the other holds the stool leg, so that the upper arm holding the bell leans and bends the elbow, so that the forearm naturally droops.
(2) Keep the upper body and upper arm still, contract the triceps, and stretch the forearm backwards and upwards until the arm is completely straight, and at the same time completely contract the triceps. Hold still for a second, then bend your elbow and let your forearm slowly droop to the starting position.
(3) Breathing method Inhale when the forearm is extended and exhale when it is drooping.