1
Bend your wrist when sitting down.
behaviour
Let the barbell roll down from the palm of your hand to your fingers, then bend your wrist upward, so that the weight of the barbell falls back to your palm and returns to its original state. Repeat the above actions.
Always keep a posture with the spine in the center.
Slow and controlled exercise, avoid strenuous exercise.
location
Wrist joint: flexor carpi radialis, flexor carpi ulnaris and palmaris longus.
All trunk muscles are stable.
2
Leg bending and leg lifting
By stretching the knee joint and hip joint, combined with the strength of the back, buttocks and thighs, the barbell is lifted and recovered. Repeat the above actions.
This kind of training can only be carried out after receiving correct guidance.
You should master the correct posture before adding weight.
Keep your head and shoulders up and your hips down during lifting.
When the barbell is lifted to the knees, the hips are pushed forward.
During the training process, always keep the barbell close to your body.
Chest out.
Always keep your body in balance.
Inhale when lifting to increase intra-abdominal pressure, chest out and prevent spine from bending. Exhale when you put down the barbell.
Knee joint: quadriceps femoris.
Hip joint: gluteus maximus and hamstring.
Spine: erector spinae.
Erector spinae and quadratus lumborum are the main stabilizing muscles to keep the spine stretched. Other stabilizing muscles include:
Scapula: Middle and lower trapezius, levator scapulae, rhomboid and serratus anterior.
Arm: tendon sheath, deltoid muscle, biceps brachii, triceps brachii and forearm muscle.
Trunk: abdominal muscles.
Hip joint: gluteus medius and gluteus minimus, the main adductor muscles of hip joint.
Lower leg: ankle stabilizer, tibialis anterior, gastrocnemius.
three
Vertical bending
Lift the barbell by bending the elbow until the forearm is close to the upper arm, and put down the barbell until the arm is fully extended and recovered. Repeat the above actions.
Keep the spine centered.
Carry out controlled exercise slowly to avoid strenuous exercise (the most bending type is the swinging movement with the lower back as the axis).
Do all-round exercise, don't stop your forearm parallel to the ground.
Inhale when lifting dumbbells, and exhale when lowering dumbbells.
Avoid chest covering and shrugging.
The position of the upper arm is always fixed. When the elbow joint is completely bent, the elbow joint should be slightly extended forward so that the forearm is not in a vertical position.
Lift by the strength of biceps brachii instead of pulling or swinging the lower back by hand.
Elbow joint: biceps brachii, brachialis muscle, brachioradialis muscle.
Trunk: Abdominal muscles, erector spinae and quadratus lumborum.
Shoulder joint: deltoid, rotator cuff and pectoralis major.
Scapula: serratus anterior, rhomboid and trapezius.
four
Tilt the barbell upward.
Grab the barbell from the equipment rack, bend the elbow, make the barbell descend to the upper chest, push the barbell downward until the arm is straight and restore. Repeat the above actions.
Maintain the correct posture before adding weight.
Avoid strenuous exercise and take controlled exercise slowly.
Avoid shrugging. Chest out, shoulders down.
Exhale when the barbell is pushed up.
Keep your feet apart for better balance.
Elbow joint: triceps brachii and elbow muscle.
Shoulder joint: mainly the clavicle and sternum of pectoralis major, the coracoid brachial muscle and the front of deltoid muscle.
Scapula: serratus anterior.
Scapula: serratus anterior, pectoralis minor, rhomboid and trapezius.
Shoulder joint: tendon sheath and biceps brachii.
Fix the middle part of the trunk: abdominal muscles and gluteal muscles, latissimus dorsi.
Stand upright and lift horizontally.
Fix the elbow joint, keep10 ~ 20 flexion, and raise the arm horizontally to shoulder height. Elbow joint is higher than wrist joint. Put down the dumbbell and repeat the above actions.
Avoid strong movements, especially lifting the trunk, and slowly carry out controllable all-round movements.
Chest out. The serratus anterior muscle contracts and pulls the scapula forward.
It is useless to try to lift the dumbbell sideways by bending the elbow after increasing the weight in training. Because the effective length of the lever is shortened when the elbow joint is bent, the increased dumbbell weight compensates for the shortened lever length, and the work is actually unchanged.
Shoulder joint: the back of deltoid muscle.
Scapula: rhomboid muscle and trapezius muscle.
six
Dumbbell forward lift
Fix the elbow joint, keep 10 flexion, and lift the arm forward to shoulder width, so that the wrist, elbow and shoulder are in a straight line. Dumbbell up and down, repeat the above actions.
Avoid strenuous exercise, especially the lower back arch, and slowly carry out controlled exercise.
Chest out and avoid hunchback. The serratus anterior muscle contracts and pulls the scapula forward.
Shoulder joint: deltoid (mainly anterior) and pectoralis major (mainly clavicle).
Scapula: trapezius, serratus anterior.
Trunk: Abdominal muscles, erector spinae.
Shrugging and lifting dumbbells
By lifting the dumbbell above the scapula and clavicle, the dumbbell descends. Repeat the above actions.
Avoid strenuous exercise, especially the lower back arch, and slowly carry out controlled exercise.
Keep your spine centered and don't bend your neck when you shrug.
Chest out.
A group of muscle groups with opposite strength, such as the upper and lower parts of trapezius muscle, will continue to exercise the upper part of trapezius muscle when the lower part of trapezius muscle is underdeveloped, which will make the strength disparity between the two muscles even greater.
Inhale when lifting dumbbells.
Scapula: Upper trapezius muscle, levator scapulae.
eight
Dumbbell push-ups
Keep your body posture, bend your elbows, keep your body close to the ground, and push your body up until your arms are straight and restored. Repeat the above actions.
Make a controlled movement slowly.
Keep your spine straight.
Avoid posture compensation caused by strenuous exercise.
Fixed trunk: abdominal muscles, gluteal muscles and quadriceps femoris, quadratus lumborum, latissimus dorsi.