Specific methods:

biceps brachii

The biceps brachii protrudes forward of the upper arm. Basic action: 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).

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).

triangular

The muscles of the shoulder are deltoid muscles, which are divided into anterior bundle, middle bundle and posterior bundle. Basic movements: 1, toe adduction, holding dumbbells or barbells in front of you, holding them shoulder-width, and forcibly raising your arms to make them 90 degrees with 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).

abdominal muscle

Lumbar muscles and abdominal muscles are difficult to practice, so you have to work hard. Basic action: 1. Inclined sit-ups. I won't say much about this action. 2. Lift your legs on your back, lie flat on the bench, grab the stool head with both hands, lift your feet with the contraction of your waist and abdomen, and then bend your body. 3. From both ends, lie flat on the bench, straighten your upper arms and legs, swing your arms straight, take your hips as the fulcrum, close your upper body and legs at the same time, and touch your raised toes with your hands. 4. Bow the weight behind the neck, put the barbell behind the neck, slowly lean forward, make 90 degrees with the leg, and then use the waist strength to restore the original position. (Practice six groups, each group 12- 15 times).

Femoral muscle

Basic movements: 1, squat with the center of gravity behind the neck, barbells crossed on the shoulders, feet open shoulder width, squat and breathe, and then stand up with the help of quadriceps. (Practice six groups, each group 12- 15 times). 2. Squat down with weight before the neck, pull out the barbell and put it on the clavicle before the chest, and bend your knees slowly until the thighs are closed and tightened. (Practice six groups, each group 12- 15 times). In order to increase the load, you can pad the heel with 5-6 cm of bricks or wood.

Leg muscles

The bodybuilding standard of calf muscles is to practice rhombus. Basic movements: 1, lift the heel, with two toes standing on a board or brick 5- 10 cm above the ground, slowly sink the heel into the ground first, then lift the heel and stand on tiptoe, improve the position of the body's center of gravity, and tighten the muscles of the buttocks and thighs. (Practice six groups, each group 12- 15 times)

musculus pectoralis major

Pectoralis major is one of the larger muscles in human body, which is relatively easy to practice. Basic action: 1. A supine bird lies flat on its back on a wide stool, holding a dumbbell in each hand, raising both hands, and then slowly spreading to the sides, just like a bird flapping its wings to fly. (Practice six groups, each group 12- 15 times) 2. Lie flat on the wide stool, lift the barbell with both hands, then slowly put it above the nipple, and then push hard. This action requires two people to cooperate and the other person to protect it. (Practice six groups, each group 12- 15 times). 3, push-ups to improve the difficulty, you can raise your feet to a 45-degree angle, put heavy objects on your back or neck for overload training, so that the pectoralis major muscles can be fully stretched. (Practice six groups, each group 12- 15 times)

latissimus dorsi

With the development of latissimus dorsi, the human torso presents a "V" shape, like an open fan. Basic movements: 1, pull-ups, pull-ups and then widen your neck, don't shake your body, then bend your arms and pull-ups. This action is the most effective. (Practice six groups, each group 12- 15 times) 2. Rowing vertically, the person's waist bends 90 degrees, hands hang down and hold the barbell, then pull the barbell up to the waist, hold it for a while, and exert force on the back. (Practice six groups, each group 12- 15 times). 3. Practice of special combined musical instruments.

In addition, dinner should be high in protein.