Group exercise:

1. biceps brachii

The biceps brachii protrudes forward of the upper arm.

Basic operation:

1, arms bent, this action can be standing or sitting, and there are various ways to lift dumbbells and barbells. The upper arm must be tightly attached to the armpit, and the hands should be bent as far as possible to the chest by using the contraction force of the biceps brachii.

2, backhand narrow grip pull-ups, but also use the strength of biceps brachii contraction to achieve the purpose of exercise. (Practice six groups, each group 12- 15 times).

2. Triceps brachii

Behind the upper arm is triceps brachii.

Practicing triceps brachii well can make your arm muscles clear. Basic action: 1. There are two movements: lying flat on the wide stool with hands shoulder width apart, holding the barbell and lifting it, then slowly bending it back to the top with the elbow joint as the fulcrum, and then restoring the barbell to its original position with the help of the contraction force of triceps brachii. (Practice six groups, each group 12- 15 times).

3. deltoid muscle

The muscles of the shoulder are deltoid muscles, which are divided into anterior bundle, middle bundle and posterior bundle.

Basic operation:

1, toe adduction, hold dumbbells or barbells in front of you with shoulder width, lift your arms forcibly and then horizontally, so that your arms are at 90 degrees to your body (practice six groups, each group 12- 15 times).

2. In the center sill, hold the dumbbell beside you and lift your arms from both sides to the top of your head. (Practice six groups, each group 12- 15 times).

3. At the back, hold the barbell shoulder-width with both hands, put the barbell behind your neck, straighten your arms and push the barbell up, then slowly bend your arms and put the barbell behind your neck and shoulders. (Practice six groups, each group 12- 15 times).

Dumbbell movements of calf muscles and methods of exercising calf triceps;

1. Standing and lifting heels: mainly practicing calf muscles.

Because dumbbells are not strong enough, they usually use one leg, but of course they can also use two legs.

Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.

Step 2 sit and lift your heels

Sit on the stool with your upper body straight and your legs apart, with your forefoot on the pedal and your heel suspended, and try to put it down. Your calf is perpendicular to the ground. Hold a dumbbell hammer in each hand and put it near your knee in your thigh.