2, hard pull: Do you think that hard pull can only practice back? It's not that simple. In addition to bombarding the back with hard pull, it can also stimulate the development of buttocks more effectively (even better than squat). Because hard drawing involves too many muscles, it can also promote the release of muscle-building related hormones. In other words, if you practice hard pulling, you will become stronger all over!
3, bench press: There is no bodybuilder who does not put bench press on the first action of chest training day. For shaping the whole pectoralis major, bench press is the best action. And the weight of bench press can even stimulate the muscles of your whole upper body!
4, recommendation: for the three heads of the entire shoulder, recommendation is undoubtedly the best action. Because it can stimulate your whole shoulder, you also need your three heads and waist to cooperate. If you just want to practice your shoulders, press it in a sitting position. If you are interested in weightlifting, then you can try standing!
5. Bend over and row: When doing this action, pay attention to completely squeezing the back at the top of the action! Lower back, posterior deltoid and even abdominal muscles will be exercised! If you feel that your lower back is weak, it is right to practice bending over and rowing. At first, you can start by bending over and rowing Smith's plane!
6. Pull-ups: Pull-ups, as a rare self-weight action in 10, have excellent advantages. As long as we can find the crossbar! If you want better training, use wide spacing! As a test of relative strength, you will find that many "muscle men" can't even do a few standard pull-ups
7. Bend over: Actually, training two heads is such an action, right? The method of bending is really ever-changing, hammer, dumbbell, barbell, bending bar, priest pedal? In essence, that is, from the action of bending over, we get the huge biceps like steel!
8. Three-headed arm flexion and extension: In fact, there has always been a debate in the fitness link, that is, the training action of triceps brachii, which is better, wide lifting bench press or arm flexion and extension. Our choice is arm flexion and extension! This is a classic self-weight training action, so it is very important to choose this action if you want to stimulate the three heads to the maximum.
9, straight leg hard pull: What action can be well trained to the muscles on the back of the thigh? It may be that the straight leg is pulled hard, and this movement can also be practiced to the hips and lower back. In fact, as an unpopular muscle group, many people will ignore this action. But as long as you do it, you will find how amazing the growth brought by straight legs is.
10, lifting the heel with weight: Although this exercise is unpopular, it still becomes a major fitness exercise of 10. Why? Because many of us don't care about the development of calves. But a strong body, too weak calf is not only unsightly, but also affects the performance of the whole body because of Konikin's law!