1? Chest muscle training
Smith bench press (oblique Smith bench press)
Adjust Smith's bench press sitting posture to about 30 degrees, and you can do oblique push-ups of pectoralis major. Pay attention to the grip distance between your hands slightly wider than the shoulder position.
15/12/12/10 or below, * * * four groups, with a rest interval of 90 seconds for each group.
Cable fly
As the name implies, flies mainly exercise pectoralis major, and when standing, the waist leans forward slightly, but attention should be paid to keeping the back straight, and then pulling the stretcher with the strength of the arm to open and close, just like a bird spreading its wings, so it is called "fly", which helps to strengthen the circumference of pectoralis major and the muscle strength in the middle chest.
15/ 12/ 10, * * * three groups, each group has a rest time of 90 seconds.
Inclined dumbbell press
Next, there is a chest movement, pushing dumbbells in a prone position close to 30 degrees. Be careful not to bend your wrists and shoulders excessively. As for the choice of dumbbell weight, it can be increased step by step. If there is still spare capacity after completing three groups, it means that it can be slightly increased next time.
15/ 12/ 10, * * * three groups, each group has a rest time of 90 seconds.
Tilted dumbbell fly
Tilting dumbbells is slightly different. Although you should lock your elbow when clamping your chest, you should use the contraction force of pectoralis major to push the dumbbell inward. The key point is to feel the stretching and tightening of pectoralis major, similar to the standing stretcher just mentioned.
15/ 12/ 10, * * * three groups, each group has a rest time of 90 seconds.
2? Deltoid muscle training
Standing barbell top pressure
Stand naturally, with your feet shoulder-height, hold the barbell on your chest with both hands, then slowly lift the barbell over your head, and then slowly return to the position of your chest, paying attention to locking the core muscles; Jordan's training method is more advanced, taking the practice of falling from the front (chest) and falling from the back (under the back of the head), but of course he should follow the coach's advice.
20 times/12 times/12 times /8 times, * * * four groups, each group has a rest time of 60 seconds.
Sitting dumbbell side lift (sitting dumbbell side lift)
The side lift of dumbbells can be done standing or sitting. Lifting dumbbells horizontally seems simple, but in fact, improper posture is easy to get hurt. Pay attention to the elbow bending slightly when lifting, and the speed of lowering should not be too fast. In addition, the weight of dumbbells is recommended to be more conservative than usual.
Under 15/ 12/ 12, * * * three groups, with a rest interval of 60 seconds for each group.
Smith machine single arm shoulder press.
Pushing the shoulder with one arm can make the shoulder line more perfect. Hold the center of the bar with one hand, then push it up from the height of the cheekbone until the arm is completely straight, then slowly fall back to the position of the cheekbone, alternating left and right hands; This action can also be replaced by dumbbells, but if Smith's machine helps, it can be more stable and reduce the chance of injury.
15/ 12/ 10, * * * three groups, each group has a rest interval of 60 seconds.