1, 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, do push-ups and exhale when push-ups. Then push it up to the open position, and repeat. 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.

2. Tilt the dumbbell upward and bench press.

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 a bench and tilt upward at an angle of 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). When descending to the lowest place, do push-ups and exhale when doing push-ups. 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 as a secondary supplementary strength.

3. 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 flexed until the muscles on both sides of the chest feel fully stretched, and the upper arms fall to the level below the shoulders. 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 your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction.

4. Tilted 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 to the muscles on both sides of the chest to feel fully stretched. 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 your arms are straight, it is difficult for your chest muscles to get the feeling of stretching and muscle contraction.

5, standing posture, neck and back arm flexion and extension

A. Key exercise parts: mainly bodybuilding triceps brachii. . B. Starting posture: the whole body is upright, the barbell is held in both hands, and the upper arm is flexed and fixed on both sides of the head. C. Action process: inhale, take the elbow joint as the axis, straighten the forearm and lift it forcibly, and pause for 2-3 seconds. Then inhale, slowly bend your arms back to your neck and repeat the exercise. D. training points: the upper arm must be close to the ear and the elbow should be clamped. The upper arm should be vertical to the ground, and the tip of the elbow should be vertical upward. Don't go back and forth to help.

6, sitting posture, one arm, neck and back arm flexion and extension

A. Key exercise site: triceps brachii. B. Starting posture: sit on a stool, with your feet flat on the ground, holding the bell in your right hand, palms forward and straight above your 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. The bell falls on the left shoulder in a semi-circular arc, and the lower the bell falls, the better. Then use the contraction force of the triceps brachii of the right arm to hold the bell, lift it up and reset it. Do it repeatedly. When the left hand and the right hand alternate, the same number of times should be completed. D. training points: the training effect of holding the bell diagonally behind the head is better than that of falling behind directly.

7. Flexion and extension of prone arm

A. Key exercise site: triceps brachii. B. Starting posture: naturally stand at one end of the stool, bend the upper body forward until the back is parallel to the ground, support the stool with the palm of your left hand, hold the dumbbell with your right hand, bend your elbow 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, hold the bell and lift it until the arm is straight, and then slowly lower it to recover. Only the forearm moves up and down. D: Training key points: adopt the "isolated training principle", when holding the bell until the whole arm is straight, make the triceps brachii completely contract, keep still and meditate 1, 2, 3, and then put it down for reduction.

8. Sit down and bend over.

A. Key exercise site: biceps brachii. B. Starting posture: sitting or leaning forward, with the upper body slightly leaning forward, hanging a dumbbell on the inside of one leg with one hand, naturally bending the elbow with the other arm, and resting the palm or elbow on one thigh. C. Action process: Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh. D. training points: when holding the bell, don't relax your back. 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. You can also do it standing.

9, standing dumbbell hammer bending

A. Key exercise parts: mainly exercise the brachialis and biceps brachii. B. Starting posture: upright or sitting posture, arms straight and naturally drooping, dumbbell in hand, tiger's mouth facing forward. C. Action process: At the same time, both upper arms bend upward around the elbow with dumbbells, forcibly tighten the upper arm and forearm, pause for 2-3 seconds, then exhale, slowly put down the bell and return to the side, and repeat the exercise. D. training points: when holding the lever and swinging, the upper arms of the two arms are fixed, and the bell is held by the straight wrist, and the inertia force of the upper body swinging is not allowed.

10, 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, bend the bell with the other hand, and 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.

1 1, dumbbell press

A. key exercise parts: this action is to exercise the large muscle groups in the upper part of the trunk. For example: deltoid, trapezius, upper thoracic, triceps brachii and upper back muscles. B. Starting position: Hold the bells on both sides of the head with both hands. C. Action process: push the dumbbell vertically with both hands until the arms are straight. Then slowly lower it to the starting position. D. training points: dumbbell grip has greater freedom than barbell.

12. Stand upright and lift horizontally.

A. Key exercise areas: posterior deltoid and upper back muscles. B. Starting posture: Stand with your feet shoulder width apart, hold dumbbells in the palms of your hands, bend your upper body forward and parallel to the ground, and bend your legs slightly, so that there is no tension in your lower back. C. Action process: Lift the two hand bells to both sides until the upper arm is parallel to (or slightly beyond) the back, pause for a moment, and then put down the dumbbell to recover. Do it repeatedly. D. Training points: If the elbow and wrist are slightly bent when holding the bell to both sides, you will feel that you can get better deltoid muscle contraction. During the whole exercise, the mind should focus on the contracted muscle groups.

13, side lifting

A. Key exercise site: the lateral middle bundle of deltoid muscle. B. Starting posture: stand naturally, hold dumbbells in both hands in front of the pituitary gland, bend your elbows slightly, and punch your eyes forward. C. Action process: Two hand bells are lifted to both sides at the same time until they are lifted to the head level. Then, slowly fall back to the original position along the original path and repeat it. D. training points: in the process of lifting and releasing the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of deltoid muscle. When the dumbbell is lifted to both sides, at the same time, the wrist is turned up slightly above the thumb until it is lifted to the highest position. When the dumbbell falls, the wrist turns back.

14, "Front horizontal lifting"

A. Key exercise areas: upper chest and deltoid toes. B. Starting posture, stand naturally, and hang the bell in front of your legs with both hands. C. Action process: Lift the dumbbell 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 fist forward and hold the bell in front of you. This method is to concentrate on training deltoid toes alone.

15, shrugged.

A. Key exercise areas: trapezius, neck and upper back muscles. B. Starting posture: stand naturally, with hands forward, holding dumbbells and hanging them in front of your legs. C. Action process: both shoulders are lifted upward at the same time, so that the acromion touches the ear as much as possible, and then the shoulders are slowly turned backwards at this vertex position, and then the arms are slowly turned downwards to the original position where the arms are drooping. Do it repeatedly. Don't bend your elbow when you shrug. D: Training points: If you bend your wrist slightly and turn your elbow tip outwards, it will be more effective for the contraction of the trapezius muscle of your shoulder.

16, shear span ratio

A. Key exercise areas: gluteus maximus, hamstring and quadriceps femoris. B. Starting posture: Stand side by side with your feet, hold dumbbells with both hands, and take a big step forward with your right foot. Then, slowly squat down, the right knee bends forward, and the left leg sinks slightly. C. Action process: When squatting to the lowest position, make your legs straight at the same time, retract your left foot forward, and stand close to your right foot. Then, let your left foot take a big step forward and squat down. Do it repeatedly. D. training points; If you stand up to three-quarters of the squat or straighten a short distance, it is mainly the contraction of quadriceps femoris. This action can also be cut and squatted in place, and the left and right feet are alternately practiced.