triangular

1, flat lift and front pull: it is also aimed at the toe of deltoid muscle, and can only lift small and medium weight, which is mostly used to describe the muscle line of toe.

2. Side lift of the puller (standing/sitting posture): Use moderate weight to ensure that the whole movement is done correctly, so as to achieve the purpose of carving the deltoid midline.

3. Stretch the shoulders with the butterfly machine: Binding the deltoid muscle after exercise is the best action. Compared with dumbbell bending and stretching shoulders, it can eliminate unnecessary pressure on the back and reduce the chance of injury.

4. Stretcher leans sideways: It is also a good method to imitate dumbbell leaning sideways on the rope machine.

triceps brachii

1. Narrow grip parallel bars flexion and extension: Pay attention to the difference between parallel bars flexion and extension and lower chest exercises.

2. Puller's arm bends down: a classic action to depict the muscle lines of triceps.

biceps brachii

1, reverse grip pull-ups: There are many kinds of pull-ups, which are mainly used to exercise latissimus dorsi. However, biceps brachii can get better exercise through short-distance reverse grip pull-ups.

2. Stretcher bending: Compared with barbell and dumbbell bending, stretcher bending still has its unique exercise value, which can better exercise biceps brachii, brachial muscle and flexor humeri.

Back muscle group

1, pull-ups: wide grip pull-ups mainly exercise the upper and outer sides of latissimus dorsi, which is a good way to increase the width of the back.

2, sit down behind the neck: wide grip pull-down mainly exercises the upper and outer sides of latissimus dorsi, which is a good way to increase the width of the back.

3, standing straight arm pull-down: mainly exercise latissimus dorsi.

4, rowing in a sitting position: it can exercise the entire back muscle group, and can help practice the arm and shoulder muscles.

5, goat stand up: the best choice for beginners to practice waist strength, this action load is relatively small, the waist is not easy to get hurt.

pectoral muscle

1, Sit-down Push: Suitable for junior bodybuilders to initially exercise their chest strength.

2, Smith bench press: suitable for beginners to exercise, uphill, flat, downhill respectively, mainly to exercise the upper, middle and lower parts of the chest.

3, butterfly machine clip chest: also known as butterfly machine flying bird, is a kind of flying bird, mainly to exercise the middle seam of the chest.

4, stretcher chest: stretcher bird is also a kind of bird, mainly exercising the outside of the chest.

5, chest muscle arm flexion and extension: mainly exercise the lower part of the chest, a kind of parallel bars arm flexion and extension, wide grip.

6. Narrow grip pull-ups: upper part of pectoralis major.

Abdominal muscles

1, Roman chair leg lift: it is a relatively stable leg lift. For people with insufficient strength in arms and shoulders, it is an effective way to exercise the lower abdomen.

2, supine hip-lifting legs: the simplest hip-lifting leg is a good choice for people with weak upper limb strength.

3, hang your hips and legs: the movement range should be large to exercise the entire rectus abdominis.

4. Support hip lifting and leg lifting: similar to hanging hip lifting and leg lifting. Generally, it is mainly supported on Roman chairs and parallel bars.

Hip muscles

1, prone straight leg swing: similar to crossing a goat station, it is to stand up and exercise hip muscles.

2, standing straight leg swing: the puller pulls the leg to exercise the hip muscles.

3. Hip abduction: It is the corresponding action with leg clamping, and exercises hip abduction muscles.

4. Hip abduction in standing position: It is generally achieved by pulling from the outside of the rope tensioner.

Leg muscle group

1, sitting cross kick: warm-up exercise before high-intensity squat, safe and reliable.

2. Leg lifting with weight in the prone position: it is a classic action of quadriceps training. Squat can be used to impact heavy weight because of the high pressure on the waist when squatting, while lying on the back and carrying legs can avoid this deficiency.

3. Smith Squat: The trajectory of the vertical plane during the movement of Smith machine is fixed by Smith machine, which is relatively safe.

4. Huck Squat: It is one of the best movements in leg strength training, and it belongs to the squat of fixed equipment like Smith Squat.

5, sitting leg flexion and extension: it is ideal for carving the shape and line movement of quadriceps femoris, which will make the muscle lines on the front side of thigh more clear.

6, prone leg flexion: it is the best isolated action to exercise biceps femoris.

7. Sitting leg curl: it is an isolated action to exercise biceps femoris. Professional athletes can use this exercise before the competition to pull out the biceps femoris like a "wire rope".

8. Standing leg flexion: The leg flexion that can only be completed with one foot is an isolated action to exercise the biceps femoris, which requires special equipment to complete.

Exercise suggestion: Combine your own exercise according to your own needs, step by step, don't covet too much, and get the training results too quickly. Come on!