Muscle training is important to experience movements, rather than blindly pursuing quantity and speed. Be sure to slow down at a constant speed and maintain the highest power point. When practicing the biceps brachii alone, the dumbbell arm bends and stretches, and the palm is facing your own pull-ups, which is also the main force point of the biceps brachii. Those with good physical fitness can do two movements, each group is 8- 12, and those with poor physical fitness can do one movement, each group is 6 groups of 8- 10. There are many three movements of the arm, among which flexion and extension of the arm, flexion and extension of the back of the neck and narrow grip bench press are more representative. If the physical fitness is good, all three movements can be done, each group is 8- 10. If the physical fitness is poor, you can do one movement (bending your arms or holding the bench press with a narrow grip), each group is 8- 12. Attention should be paid to experiencing sports. It is recommended not to apply explosive force at a uniform speed to keep muscles tight. Brachial II and Brachial III are carried out separately, only once every other day, in order to ensure the self-recovery of slightly torn muscle fibers. Action standard, appropriate intensity, adequate rest and timely supplement will definitely have an effect.

The obvious premise of muscle is that muscle fiber is bulky and needs anaerobic exercise, which means that it must be stimulated in place, which can cause muscle fiber to tear slightly and make muscle fiber bulky in the process of self-recovery. Chest push-ups. If you can do push-ups, you can practice almost any part of your chest muscles, but the exercise in the middle seam is almost the same. You can try the following according to your own level: 1 Put a 20 cm fixture under your hand, a 20 cm fixture under your feet (up to 60 cm), 3 push-ups with one arm, 4 push-ups with one arm and 5 push-ups with one arm (with fixtures under your feet). Of course, if you want to pursue girth, you need to do bench presses, so you have to go to the gym.