In the training of deltoid muscle, don't pursue too much weight, because deltoid muscle is pinnate and semi-pinnate, which is different from pectoralis major and latissimus dorsi, and is more sensitive to medium and small weights and high times. Therefore, shoulder training can be done with 12- 20 times for each movement. The rest between actions should be about 30 seconds, and the time should not be too long. Besides, don't move too fast and slowly, which not only reduces the risk of injury and increases the time for doing work, but also helps you find the position of the front, middle and rear beams and understand the movement more comprehensively.

Action 1: Sit on the dumbbell and press.

Action 2: dumbbell side lift

Action 3: the dumbbells are lifted horizontally first, and then alternately.

Part two: biceps brachii

Biceps biceps brachii is mainly trained by bending movements. During the exercise, actively control the exertion, slowly put down the dumbbell, and don't let the arm fall freely. In the choice of weight, the initial use of medium weight, each action to do 3-4 groups, each group of 8- 12 times. After mastering the correct movements, increase the weight. If the body is thin, the number and frequency of groups can be reduced appropriately.

Action 1: Dumbbell bending in priest's chair

Action 2: Dumbbell hammers bend alternately.

Action 3: The dumbbells inclined upward bend alternately.

Action 4: Dumbbell concentrated bending

Part III: Triceps brachii

Compared with biceps brachii, triceps brachii is a part that is easy to accumulate fat, which will affect the overall posture and beauty because of its slack and drooping, and the basic exercise of this part is arm flexion and extension. During this movement, it is necessary to keep the big arm still to avoid the movement of the chest and shoulders.

Action 1: Bend over and stretch with one arm.

Action 2: Sit in a dumbbell and bend over your upper arm.

Action 3: supine dumbbell arm flexion and extension

Part IV: Chest

In the process of chest training, you can exercise the upper, middle and lower sides of the chest by adjusting the body tilt angle. In addition, the upper chest has the greatest influence on the appearance of the chest, so it is more important to adopt the upward oblique style in training. The lower chest will be exercised in other sports, and you can choose whether to exercise downward according to your own situation and needs. During the actual exercise, it may be difficult to find the strength of the chest. At this time, you can reduce the weight, pay attention to the peak contraction and centrifugal control during the action, and squeeze the chest within the controllable range every time, which will feel better than loading.

Action 1: Flat dumbbell bench press

Action 2: Dumbbell bird on the flat ground

Action 3: Tilt the dumbbell upward and bench press.

Action 4: Tilted dumbbell bird.

Part V: Back

In the process of back training, it is necessary to fix the scapula to concentrate the back muscles; Note the peak contraction. At the top of the movement, squeeze the scapula with all your strength to make the back muscles contract to the maximum. Take the initiative to control the downward movement, and don't relax or let the movement fall freely; No matter which part of the training, you need to fully stimulate this part.

Action 1: Dumbbell shrug