Briefly introduce several exercise methods, 8 ~ 12 times in each group, 4 ~ 6 groups each time. It is recommended to practice every other day, such as exercising every Monday, Wednesday and Friday and relaxing on Saturday and Sunday.

1, dumbbell bench press

(1) Lie on your back on the stool, hold the dumbbell with both hands, keep your arms at shoulder width, and hold the dumbbell directly above your chest. Two dumbbells can be balanced together.

(2) Turn the wrist so that the palm faces the foot, then bend the elbow and open the shoulder, and slowly put down the dumbbell until it can no longer be put down, so that the chest muscles can be fully opened, but you must continue to control the dumbbell.

(3) chest force, the dumbbell straight, until the arm straight. At this time, the hand shape can be the same, the grip distance can be shoulder width, or the palms can be opposite, and the dumbbells can be squeezed in at the same time until they collide.

This action evolved from barbell bench press, which is a classic action of chest training.

Step 2 tilt the dumbbell upward

(1) Raise the stool with head high and feet low. Lie on your back on the stool.

(2) Turn your wrist, bend your elbow, open your shoulders, and slowly put down the dumbbell to fully open your chest muscles, but make sure that you can continue to control the dumbbell.

(3) Push hard on the chest, lift the dumbbell until the arm is straight, and squeeze it inward until the dumbbell collides.

This action is very good for exercising the upper edge of pectoralis major and the toe of shoulder deltoid.

3. Push the dumbbell obliquely downward

(1) Raise the stool with head down and feet high. Lie on your back on the stool.

(2) Turn your wrist, bend your elbow, open your shoulders, and slowly put down the dumbbell to fully open your chest muscles, but make sure that you can continue to control the dumbbell.

(3) Exert force on the chest, and lift the dumbbell straight until the arm is straight.

This action is a good way to exercise the lower edge of the chest.

4, supine birds:

(1) Lie on your back on the stool and hold the dumbbell directly above your body with both hands.

(2) Guided by the tip of the elbow, let your hands open outward and downward, and feel a balloon in your arm until the lowest point.

(3) Press the chest hard and pull your hands back to the initial state in an arc.

This action is another classic action to exercise pectoralis major. It has a very obvious effect on improving the thickness of pectoralis major muscle and outlining the chest line.

5. Pull back the dumbbell head.

(1) Lie on your back on the stool, with your head close to one end of the stool, and hold one end of the dumbbell with both hands at the same time. Hands are opposite, palms are up, arms are as straight as possible with your body, put them behind your head, and elbows are slightly bent.

(2) The chest is forced, and the arm is pulled upward to the highest point in an arc shape, and the upper arm is vertical to the ground.

(3) Stop for a while, and then slowly return by the original road until the arm can no longer be put down.

This action is dangerous and should not be carried out under heavy objects. It is mostly used to increase muscle circumference and outline the chest contour, which is not suitable for endurance sports. The load-bearing energy for increasing girth length can be 8 ~ 12 times/group to complete 3 ~ 4 groups, and each group is 8 ~ 12 times. The weight of the outline can be 12 ~ 15 times/group, and each group can be made into 2 ~ 3 groups with 12 ~ 15 times.