1, loading stairs
Target website: quadriceps femoris, gluteus, biceps femoris. Ready posture: put dumbbells at your sides. Leave one foot and put it on a bench or step. The higher the steps, the greater the stimulation to the buttocks and biceps. Action process: you need a foot to force your hips forward until you stand on the bench. At this time, the pair remains slightly bent. Return to the starting position. Keep your torso tense throughout the exercise. When one leg is finished, change to the other. Online training, 4 groups at a time, each group 15-20 times.
2. Bend over with dumbbells
Dumbbells bend when palms bow down, with the emphasis on stimulating forearm muscles. Rock climbing is very helpful. Target parts: forearm muscles, biceps. Preparation posture: Hold the dumbbell with both hands and put the dumbbell on the palm of your hand. The arms naturally hang down at the sides of the body. Action process: When one arm is raised on one arm, the other arm falls. Bend alternately.
3. Wrist roller
This action not only exercises the forearm muscles, but also stimulates the deltoid muscles. Target site: forearm muscles. Pre-position: the arms are fully protruded on the chest, and the palms are kept along the tail of the roll. Action process: Every time you turn your wrist, roll the rope onto the coil as quickly as possible. Roll the barbell to the highest point, and then slowly flip the winding bar to return the barbell to the starting position.
4. Wrist bending
When you bend your wrist first, you only need to use a light straight bar to ensure that your operation is more specific. Target area: arm muscles. Preparation posture: Hold a straight pole, palm, sit on a stool, put your forearm on your thigh, and put your hand over your knee. Action: Turn your wrist. After moving to the maximum, hold 1 sec, and then return to the starting position.