A. Key exercise site: triceps brachii. B. Starting posture: Sit on a stool with your feet flat on the ground and the bell in the palm of your right hand.

Heart forward, directly above the head. Put your left hand on your left waist. C. Action process: The right upper arm clings to the right ear and is not allowed to move.

Move it. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better. Then, with the contraction force of the triceps brachii of the right arm,

Press and hold the bell and lift it to recover. Do it repeatedly. When the left hand and the right hand alternate, the same number of times should be completed. D. training points: hold the bell above your head

Diagonal backwardness is better than direct backwardness in training.

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Flexion and extension of prone arm

A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool and bend the upper body forward until the back is flat with the ground.

Ok, hold the left hand on the stool with the palm of your hand, and bend the elbow with the dumbbell in your right hand, so that the right upper arm is close to the side and parallel to the back, and the forearm hangs down.

. C. Action process: Hold the bell, keep the upper arm close to the body, fix the elbow position, lift the bell backwards until the arm is straight, and then slowly release it.

Restore it. Only the forearm moves up and down. D: training points: adopt the "isolated training principle". Hold the bell until the whole arm is straight, make the triceps brachii contract completely, keep still and meditate 1, 2, 3, and then put it down for reduction.

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Dumbbell prone rowing

A. Key exercise parts: upper back muscles, especially latissimus dorsi and biceps brachii. B. Starting posture: kneeling on one leg.

On the bench, one hand rests on the bench surface. Hold the dumbbell forward with the other fist eye, next to the pituitary gland. Stand up straight with the other leg, upper body.

Bend forward until your back is parallel to the ground. C. Action process: Hold the bell close to the leg side and lift it up to the shoulder or higher. When you ring the bell, lift it.

The focus is on the contractility of latissimus dorsi. Then slowly put it down and recover along the original road. Do it repeatedly. Practice with one hand, and then switch to the other.

Hands. D: Training points: When the dumbbell is lifted to the highest point (shoulder height), at the same time, the upper body slightly rotates to the other side.

This will be more conducive to the complete contraction of the back muscles.

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Biceps brachii exercise

Squat down and bend over

A. Key exercise site: biceps brachii. B. Starting posture: Sit or lean, slightly lean forward, and hang dumbbells with one hand and one leg.

On the inside, the other arm naturally bends the elbow and is supported on one thigh with the palm or elbow. C. Action process: Hold the bell and bend the elbow slowly.

Bend up to the chest, the upper arm is not allowed to move, close to the inner thigh. D. training points: when holding the bell, don't carry it on your back.

It's loose When the bell bends to the chest, make the biceps brachii as tight as possible and keep still for 3 seconds. Then, put it down slowly. also

You can do it standing.

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Standing dumbbell hammer lift

A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting, arms straight.

However, drooping, dumbbell in hand, jaws forward. C. Action process: Both upper arms take elbows as axes at the same time and bend with dumbbells at one side of the body.

Tighten the forearm forcibly, pause for 2-3 seconds, then exhale, hold the bell and slowly put it down to the side, and repeat the exercise. D. training points:

When holding the bow, the two upper arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.

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Sit on dumbbells and bend alternately

A. Key exercise site: biceps brachii. B. Starting position: Sit at one end of the stool with dumbbells in each hand, next to the pituitary gland. C.

Action process: bend the bell with one hand to the shoulder, then slowly put it down, and bend it with the other hand. Bend your hands alternately.

D: Training points: Some bodybuilding champions like to turn their palms down and their wrists outward to their shoulders at the beginning. When they put it down, they turned back to restore it. They think it is more effective to practice like this.

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Dumbbell bench press

A. Key exercise parts: pectoralis major, deltoid and triceps brachii.

B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.

C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, it will be pushed up.

Action, exhale when push-ups. Then push it to the open position and sit down.

D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.

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Tilt dumbbell bench press upwards.

A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii.

B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.

C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). Reduce to the lowest level

Push up when doing it, and exhale when pushing up.

D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii is secondary.

Complementary forces.

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Dumbbell bird in prone position

A. Key exercise areas: pectoralis major and deltoid.

B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.

C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall until the muscles on both sides of the chest feel full.

Stretch and make the upper arm lower than the shoulder level. Take a deep breath when the dumbbell falls. Hold down the bell and lift it back to its original position along the original road.

Exhale at the right time.

D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.

Feeling.

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Tilting dumbbell bird

A. Key exercise areas: upper chest and deltoid muscle.

B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight.

C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall until the muscles on both sides of the chest feel full.

Stretching feeling. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.

D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.

Feeling.

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Dumbbell push

A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. Such as deltoid, trapezius, upper pectoral muscle,

Triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: hands are vertical.

Push the dumbbell until the arm is straight. Then slowly lower it to the starting position. D. training points: the dumbbell grip is much bigger than the barbell.

Freedom.

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Stand upright and lift horizontally.

A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: feet are shoulder-width apart and palms stand opposite each other.

Holding dumbbells relatively, the upper body bends forward parallel to the ground, and the legs bend slightly, so that there is no tension in the lower back. C. course of action:

Hold the bell to both sides until the upper arm is parallel to the back (or slightly beyond), stop for a while, and then put down the dumbbell to recover. heavy

Say it again. D. training points: if you hold the bell to both sides and bend your elbow and wrist slightly, you will feel that you can make the deltoid muscle.

The group got better contraction. During the whole exercise, the mind should focus on the contracted muscle groups.

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Side lifter

A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, holding dumbbells in front of the pituitary gland in each hand.

Elbow slightly bent, eyes forward. C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to be flush with the head.

High position. Then, slowly fall back to the original position along the original path and repeat it. D. training points: during the lifting of the bell,

Elbow and wrist are always slightly flexed, which is more effective for deltoid contraction. When the dumbbell is lifted to both sides, both hands should exert force at the same time.

Turn your wrist up slightly above your thumb until it reaches the highest position. When the dumbbell falls, the wrist turns back.

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Use dumbbells or barbells to lift horizontally before.

A. Key exercise areas: upper chest and deltoid toes. B. Starting posture, standing naturally, holding a bell or a barbell in each hand.

Hanging in front of your legs. C. Action process: Lift the dumbbell or barbell forward (elbow slightly flexed) until it is parallel to the line of sight.

. Then, slowly put down the reduction and repeat it. D. training points: if you use dumbbells, put your fists and eyes forward and hold the bell in front of you.

Lift it. This method is to concentrate on training deltoid toes alone.

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Shear span

A. Key exercise areas: gluteus maximus, hamstring and quadriceps femoris. B. Starting posture: put your feet together and put the barbell on the back shoulder of your neck.

Go up (or shame dumbbell). Let your right foot take a big step forward first. Then, squat slowly, with your right knee bent forward and your left leg slightly upright.

Sink straight. C. Action process: When squatting to the lowest position, both legs are straight up at the same time, and the left foot is retracted forward.

Right feet together. Then, let your left foot take a big step forward and squat down. Do it repeatedly. D. training points; If you squat,

When standing for three quarters or stretching for a short distance, the quadriceps femoris mainly contracts. This action

You can also cut and squat in situ and practice alternately with your left and right feet.

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Muscle-building diet plan

The first meal: breakfast

Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice.

Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein. Breakfast is not very appetizing, and liquid foods such as milk or protein powder can be used instead.

The second meal: snacks in the morning

About 3 hours after breakfast is the time to eat again. This is one of the few meals in a day. Just let the body get energy supply and maintain the continuous flow of amino acids in the blood all morning, and you can add some protein powder in moderation.

Amino acids come from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.

The third meal: lunch

Lunch focuses on protein and also includes complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat.

As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.

The fourth meal: before training

Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. You can choose one in the muscle training stage. A high-protein drink containing some carbohydrates.

The fifth meal: after training and dinner

This meal consists of two parts. The first part is drinks to be drunk within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1:2. Protein's intake of 25-30g is ideal, because you should not only ensure enough amino acids to rebuild muscles, but also slow down the absorption of simple carbohydrates because of excessive intake of protein.

The second part of the meal was eaten an hour after dessert. It consists of solid food, including complex carbohydrates (such as rice and potatoes), high-quality protein (such as steak) and a lot of vegetables.

The sixth meal: midnight snack

The most important part of this meal is protein, which ensures that amino acids are provided to the body during sleep. If you want to eat, you can also eat a small amount of carbohydrates. Of course, most bodybuilders always avoid carbohydrates completely at night, because they are easier to turn into fat during rest.