Generally, you want to have more prominent lines (that is, if the muscles have a certain circumference), you can stimulate the muscles with some multi-groups, medium weight and many times. For example, bench press, if your maximum bench press is 80KG, 4 groups at a time. Appropriate adjustments can be made, such as changing the first two groups into a warm-up group, each group is 45 to 55KG, doing 65,438+05 times, then entering the strength group, two groups are 80KG, each group is 3 to 6 times (depending on people), and finally entering the muscle stimulation group, each group is 65,438+00 times, more than 60KG, and doing four groups, preferably the last group can achieve exhaustion.
Since your deltoid muscle is not big enough, let me say a super group exercise. This exercise needs to be completed in three groups, each group is divided into four parts, and the equipment is dumbbells (about 70% of your shoulder lift). First of all, under the premise of fully warming up the shoulder joint, start the first movement, that is, dumbbell side lift, which requires that each lift should be parallel to the horizontal plane (too high will use the strength of the anterior polymer muscle) 15. Then press the dumbbell on the shoulder, do a good sitting position, and lean forward slightly to complete 10. Then the next movement is also sitting posture, and the dumbbell is held horizontally in front, completing 15. The last movement is sitting posture. The upper body leans forward 30 degrees, the chest is close to the knee joint, and two dumbbells are held for side lifting, completing 15 times.
Note: This training plan is aimed at the three-dimensional exercise of the anterior, middle and posterior deltoid muscle. When you finish the super group above, the interval between each action should not exceed 30 seconds. The rest time of each large group should not exceed 2 minutes. At first, the muscles will be sore, but after half a month, you will find that the effect is obvious, usually twice a week.
Talk about the method of arm exercise. Whether your arm looks good or not depends directly on whether your biceps are plump or not. The following are the exercise methods: 1, three groups, four times in each group, mainly to stimulate the lateral head of biceps brachii and increase muscle strength. The weight of barbell is about 90%. Hold the barbell, stand with your feet shoulder width apart, your knees are wronged, your elbows are tightened, and your upper body should not shake. )
2. Up-tilt dumbbell bending, three groups, 8 times in each group, mainly stimulating the upper part of biceps brachii, with a weight of 70% (sitting on a stool at an angle of about 45 to 60, holding a dumbbell in each hand and hanging it on the side).
3. Support bending, 3 groups, 12 times, stimulating biceps brachii muscle peak. On a flat bench, elbows are placed on the inner thighs, legs are 90 apart, palms are facing left, and left hand is supported on left knee).