* dumbbell bench press 10- 12 (times) ×3 groups

A. Key exercise parts: pectoralis major, deltoid and triceps.

B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with both hands and straighten it.

C. Action process: make both sides open to the arm, the arm slowly bends and bends, and the dumbbell falls vertically to the lowest, that is, when pushing the chef, the breath is pushed out. Then push it up until it is repeatedly created.

D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles out of control and dangerous.

* Tilt dumbbell bench press upwards 10- 12 (times) X3 group

A. Main exercise parts: upper part of pectoralis major, deltoid followed by triceps brachii and toes.

B. Starting posture: supine, with an oblique angle of 35-45 degrees with the bench.

C. Action process: straighten your shoulders and hold the dumbbell on your upper arm. Inhale and descend above the chest (near the collarbone). At the very least, it is to push the chef and take a breath.

D. training points: the training process will mainly focus on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii as a secondary supplementary strength.

* supine dumbbell flying birds 10- 12 (times) ×3 groups

A. Key exercise areas: pectoralis major and deltoid.

B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, push your arms straight up and support them above your chest.

C. Action process: Two hand-held dumbbells are put down parallel to both sides, and the elbows are slightly bent until both sides of the dumbbell chest muscles feel full of tension, and the fallen shoulders are flat on the upper arms. When the dumbbell is put down,

Suck hard. Exhale when holding the bell and lifting it back to its original position.

D. training points: if the dumbbell goes down to both sides and the arm is stretched, it is difficult to feel the contraction of the chest muscles.

* Changyou parallel bars 10- 12 (times) ×3 groups

A, key exercise parts: lower part of pectoralis major, followed by triceps brachii and deltoid.

B, starting position: the distance between the poles is better than the shoulder width. Hold the pole with both hands, chest out and abdomen in, legs straight, arms supported together like drooping and relaxing.

C. Action process: exhale, bend your elbow and arm, and bend your body downward until you reach the lowest position. The arms and head should be driven, the elbows should be stretched, and the pectoralis major muscles should be fully stretched. Then inhale and keep the pectoralis major.

Arms, the body rises until the arms are fully extended and suddenly contract; When the lever arm is in a horizontal position, the hips are slightly backward, and the trunk is in a posture of "bow your head and hold your chest". When the arm is straight, the pectoralis major muscles are completely tightened. Repeat the exercise.

D, training points: the movement should be carried out slowly, not with the help of the body, but quickly, with the chest raised and the abdomen closed, without shrugging, so as to increase the weight-bearing exercise between the waist training intensity.

If you want to practice chest muscle lines, you usually use multi-frequency and multi-group muscle training times to outline the lines and repeat the training method. The number of people exceeds 15 times.

There is a method used by the great bodybuilder Li Hani-the explosive combination of training and rhythm. Four fully developed muscles are usually used in each part. A prescription

The example is to practice with two basic movements. First, carry out explosive exercises to improve strength and increase muscle size. The strength of an athlete to complete weightlifting or competition. When the action starts to a certain extent

Speed and explosiveness should be controlled during recovery. Use a large weight, MINUS the repetition, 6 to 8 times the weight of each group. Then explosive exercises, and then rhythm exercises. This is a separate training, that is, carving muscles to do muscle training.

Break down different slices. Move rhythmically in two directions at a moderate speed. Every repetition is accompanied by breathing. Inhale deeply when stretching and contract when exhaling to keep the rhythm. Use medium weight and stretch your movements.

Each group 10 15 times.

Training plan of chest explosion rhythm

* bench press, 6-8 (times) ×4 group, the grip method of being kidnapped from the elbow. The barbell falls in the middle of the chest, and the explosive force of the touch pushes the chest back.

* swashplate chest (bird), 10- 12 (times) ×4 groups. A slope of 35 degrees. Bend your elbow slightly when doing this.

* 6-8 times ×4 groups, elbow abduction, leaning forward. An explosive upward force, a slow decline.

* swashplate upside down (bird), 12 (times) ×4 groups. Practice with the chest of the inclined plate, with a slope of 45 degrees.

Of course, this amount is the number of professional fitness athletes, especially according to your own situation.

Arm:

* 8- 12 (times) ×3-4 a group of neck and arm flexion and extension in triceps arm posture: the triceps brachii.

B. Starting posture: Sit on the bench with your feet flat on the floor, hold the bell in your right hand, palm forward, and straight to the top of your head. The left waist is lower than the left hand.

C. Action process: the right arm clings to the right ear and does not move. The bell goes down to the left shoulder of a semi-circular arc, and the lower the bell falls, the better. Then, the triceps contraction of the right arm prevents the elevator from restoring the doorbell. Say it again. When the left and right hands alternate, you have to complete the same number of times.

D. training points: the head of the bell in the back row is inclined, which is better than the direct influence of autumn training.

* Overlooking support arm flexion and extension 8- 12 (times) ×3-4 groups.

A. Key exercise site: triceps brachii.

B. Starting posture: stand at one end of the stool, with the upper body bent forward and parallel to the ground. The left hand is supported by the palm of the stool, and the right hand holds the dumbbell and bends the elbow, so that the right side and upper arm droop almost parallel to the back of the forearm.

C. Action process: ring the bell, close the upper arm, fix the elbow, hold the bell back to the top of the arm and straighten it, then slowly put it down and restore it. Only the forearm is up and down.

D: Key points of training: adopt the principle of "isolated training", keep the arm fully extended, the triceps brachii completely contracted, and keep still, silently counting 1, 2, 3.

* Sit and concentrate on pulling group 8- 12 (times) ×3-4.

A. Key exercise parts: pectoralis major, triceps brachii, serratus anterior and latissimus dorsi.

B. Starting posture: lie on your back on your head, put your face on the head stool, support the stool on your back with your feet on the ground, and the exposed side of the stool. Hold the bar in the middle, separate your hands slightly from the par, put two hand bells on the ground, and stand your lower back slightly with your head.

C. Action process: slightly bend the bell and pull the barbell to the chest. Then, leave the ground slightly along the original road (the bar doesn't touch the ground), and then bend down to go to the bar. Then pull the elevator hard. Say it again.

D. Training points: You can do more weight bending arm pull-ups and pull-ups, and make a comparison, so that the training will get better results.

Biceps bending Biceps exercise is

* Bend down and sit in the curly hair group 8- 12 (times) ×3-4.

A. Key exercises:

B. Starting posture Biceps Brachialis: Sitting or standing looking down, the upper body leans forward slightly, one hand holds a dumbbell on the inside of the drooping thigh, and the other arm naturally rests on one side of the palm or thigh from elbow to elbow.

C. Action process: Hold the bell and slowly bend your elbow to his chest. The upper arm is not allowed to move, close to the inner thigh.

D. training points: when holding the bell, don't relax your back. When the bell bends to the chest, try to tighten the biceps brachii and keep still for three seconds. Then, put it down slowly. Can stand.

* Sit in an inclined position, and pay attention to the curl of the reverse grip arm 8- 12 (times) ×3-4 groups.

A. Key exercise parts: mainly bodybuilding biceps brachii and elbow joint. muscle

B. Starting posture: Sit on the stool and ride with your body still, with your upper body slightly leaning forward and your arms tilted, so that you are stuck on the ramp, with your fists forward and dumbbells in your hands to prevent shoulder width.

C. Action process: Inhale, gather your arms with the elbow as the axial force and move to the bell close to the clavicle, pause for 2-3 seconds, then exhale, relax and restore your arms, and repeat the exercise.

D. training points: bend your arm when you lift it, but be slow when you fully extend your arm.

Straight man. When doing this action, due to the limitation of the inclined plate, you can't borrow the strength of other parts of the body, so the biceps brachii training effect is remarkable. But for the beginning of bodybuilding training, this action should not be done at the beginning, but should reach the level of primary or training grassroots to do this action.

* Standing dumbbell hammer bending 8- 15 (times) ×3-4 groups

A. mainly exercise the brachialis and biceps brachii.

B. Starting posture: standing or sitting, arms naturally droop and straighten, dumbbell in hand, tiger's mouth forward. C. Action process: Both upper arms bend the dumbbell to one side of the axis at the same time, tighten it hard, pause for 2-3 seconds, then exhale, hold the bell to slow down and close the edge, and repeat the forearm exercise.

D. Key points of training: keep the arms of the upper arm fixed and curled, hold the bell with the wrist straight, and do not swing the inertia force of the upper body.

Shoulder muscles:

* Neck width pull-ups 5- 15 (times) ×3-4 groups

A. Key exercise areas: latissimus dorsi and shoulder muscles.

B. Starting posture: Hold the racket with both hands from the forehand, so that the lower part of the back is relaxed, the latissimus dorsi muscles are fully extended, and the legs are bent and lifted.

C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend the back of the neckline to make it close to or touch the horizontal bar, and pause for 2-3 seconds. Then exhale to control the contraction force of latissimus dorsi, and the body slowly descends and recovers.

Repeat the exercise.

D, training points: booster should not be used in the inertia process of body swinging back and forth; The whole body droops and the shoulder blades relax. Fully stretch, sit in front of the right latissimus dorsi and hold horizontally.

* Wide grip pull-ups 5- 15 (times) ×3-4 groups

A. Key exercise areas: latissimus dorsi and shoulder muscles.

B. Starting posture: Hold the racket with both hands from the forehand, so that the lower part of the back is relaxed, the latissimus dorsi muscles are fully extended, and the legs are bent and lifted.

C. Action process: inhale, concentrate the contraction force of latissimus dorsi, pull up to the clavicle, make it closer to or touch the horizontal bar, and pause for 2-3 seconds. Then exhale to control the contraction force of latissimus dorsi, and the body slowly descends.

Reduce. Repeat the exercise.

D, training points: booster should not be used in the inertia process of body swinging back and forth; The whole body droops and the shoulder blades relax. So the latissimus dorsi is fully stretched.

* Dumbbell stands overlooking rowing group 8- 12 (times) ×3-4.

A. Key exercise parts: upper back muscles, especially latissimus dorsi and biceps brachii.

B. Starting posture: Kneel on the bench, kneel on one knee and put one hand on the stool. Hold the dumbbell forward with the other hand and hang it down. The other leg bends after standing upright on the ground.

C. Action process: Hold the bell near the outside, lift the leg to the front of the shoulder or higher, pull the bell, and use the contraction force of latissimus dorsi to thicken the meat. Then slow down and resume along the original road. Say it again. When one hand is finished, switch to the other.

D: Training points: If the dumbbell is lifted to the highest point (shoulder height), the upper body is slightly, and the rotor reaches the other one, it will be more conducive to the complete contraction of the back muscles.

* Side lift 8- 12 (times) ×3-4 group

A. Key exercise site: deltoid muscle outside the beam.

B. Starting posture: naturally stand in front of the pituitary gland of the next dumbbell, holding hands with both hands, bending two small elbows and punching eyes forward.

C. Action process: Hold the bell with both hands and walk to the elevator at the same time until the elevator reaches both sides of the higher position of the head. Then, slowly follow the original path back to the original position, and then repeat.

D. Training points: It is more effective to lower the bell during maintenance and improvement, so that the deltoid muscle can keep slight flexion and contraction at the elbow and wrist. When the dumbbell of the elevator is on both sides, the wrist is turned up slightly higher than the thumb until

Take it to the highest position. When the dumbbell was put down, it returned to the wrist.

* Liping overlooks 8- 12 in Gao x 3-4 group (times).

A. Key exercise parts: deltoid toe and upper back muscles.

B. Starting posture: Stand with your feet shoulder width apart, hold the dumbbell in your palms, bend your upper body forward, parallel to the ground, and slightly bend your legs, so that your waist will not feel tight.

C. Action process: Hold the bell on both sides until the upper arm is parallel to (or slightly beyond) the back, pause, and then put down the dumbbell to restore. Do it repeatedly.

D. training points: if you hold the bell and bend your elbow and wrist slightly to both sides, you will feel that the deltoid muscle group contracts better. During the whole operation, you should focus on the contraction of muscle groups.

* Ping 8- 12 (times) X 3-4 group in advance.

A. Key exercise areas: upper chest and deltoid toes.

B. Starting posture, stand naturally, and hang a barbell or dumbbell on the front leg of each hand.

C. Action process: Lift the dumbbell or barbell forward (elbow slightly bent) until it is parallel to the line of sight. Then, slowly put down the reduction and repeat.

D. training points: if you use dumbbells, use your fist eyes to move forward, hold the fuselage clock and lift it up. This method is a single-beam focused deltoid exercise.

Exercise of leg muscles

The general method is squat, but the intensity is relatively large. It is suggested to gradually increase the weight from light to heavy.

* Squat lift 8- 10 (times) ×3 groups

A, key exercise parts: biceps femoris.

B. Starting posture: Stand and squat under the control of the body, behind the barbell on the neck and shoulders, and hold both ends of the barbell with both hands to balance the barbells on both sides of the center of gravity. 15- Spread your feet 20 inches apart, and spread your feet slightly outward.

Maybe lean forward a little.

C. Action process: Keep your eyes looking forward. Bend your knees, then slowly, until you are completely crouched. In the whole process, and from the strength of squatting, make the trunk straight, keep the back straight, and lift the head slightly (keep looking

Once). When standing at the level of the thigh, slowly straighten back to the original position. Always keep your feet flat on the ground.

D, training points: Because the legs lean forward slightly, focus on stimulating the biceps femoris.

* through 8- 12 (times) ×3 group

A. Key exercise areas: gluteus maximus, hamstring and quadriceps femoris.

B. Starting posture: a barbell with two feet standing side by side, with the neck and shoulders (or the hands of the dumb bell) behind. First of all, a big step forward is on the right foot. Then, slowly squat, bend your knees, straighten your lower limbs and sink slightly.

C. Action process: When squatting to the lowest position, straighten your legs upwards, retract your left foot and curl your right foot. Then, take a big step forward and squat with your left foot. Say it again.

* Leg extension 8- 12 (times) ×3-4 groups

A. key exercise parts: training quadriceps femoris alone is the best method.

B. Starting posture: Sitting on a bench frame with a telescopic bench, the hind legs nervously take care of the lower edge of the strut pad. Hold the hands on both sides of the stool and let the upper body sit on the stool.

C. Action process: the quadriceps femoris contracts and slowly straightens the legs, maintaining this static contraction, silently counting 1, and the number of two mouths is slow. Then, put it away. Say it again.

D: Training points: You can sit on a leg stretcher and practice on one leg alone. You can also practice by straightening your feet backwards. You can also practice turning your heels inward or outward.

If the equipment is not suitable, there may be no fitness equipment. You can also practice the vertical jump training plan through American leg strength. I will show you the following training courses, including online demonstrations and videos. This is a tutorial. I have a classmate.

The defender of the city amateur team reduced the method by 30 cm, so he often strongly recommended others to practice.

Video tutorial of vertical jump training plan:

But it is difficult to practice, so we must stick to it and have a great influence!

There are many methods described above, even if there is a more detailed one, there are other considerations, you can take a look:

Three are very detailed.

Besides, you don't have to practice your stomach:

Let you watch two videos, personally feel very good:

Other training moves (give you more, please try your right one and use it interchangeably):

* left leg sit-ups 15-20 (times) ×3 groups

A. key exercise area: abdomen.

B. Starting posture: Lie on your back on the floor, rest on a bench parallel to your calves, make your thighs vertical to the ground, put your hands across your chest, or put your hands behind your neck.

C. Action process: bend slowly, so that the shoulder reaches the knee, until the scapula is away from the then UK 1-2, and still hold the ground for one second. Then, return to the starting position. Say it again.

D. Training points: During flexion and contraction, in order to make the abdominal muscles contract better, the lower back is close to the ground. In the initial weight training course, complete every lift and avoid using the lever of jumping and playing.

* supine leg lifts 15-20 (times) ×3 groups

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A. Key exercise sites: flexor websites of lower abdomen and upper thigh.

B. Starting posture: lie on your back on a bench or a sloping board, with your lower back close to the bench surface and your legs together naturally straight. behaviour

Game 3: Keep the trunk and lower back close to the ground, bend your knees slightly, and lift your legs up until your thighs are perpendicular to the trunk. Then, slowly put down your legs. Say it again.

D. Training focus: When the back is always close to the stool surface, the abdominal muscles are tightened, which is a part of the country. If the back bends or leaves the stool surface, this will affect the contraction effect of abdominal muscles. In order to improve the training intensity, you can sit in.

Practice on the slope.

* supine leg

A. Starting posture: supine on a recumbent pad or on a sloping head board. Hold your hand, hold the object and keep your body directly behind your head.

B. Action process: Contracting the abdominal muscles will keep the legs straight and bent to the greatest extent. One second, slowly put down his leg. Bend your legs, inhale upwards and exhale downwards.

C. Note: When the leg falls, still control the abdominal muscles, so that the falling speed is too fast.

* supine leg flexion training upper body

A. Starting posture: Lie on your back on the bed or on the floor. Bend your knees, lift your legs, and don't let them fall. Put your hands on your head.

B. Action process: the lower leg can't keep the posture, and the upper body is curled up as much as possible. The body is not actually high in the air. When curling forward, inhale and exhale downward.

C. Note: When curling forward, sinking backward, or sticking to the bed or the ground, try to shrink the abdomen.

* hanging column, kneeling down.

A. Starting posture: Hold the horizontal bar with both hands and let the lower body hang straight.

B. Action process: bend your knees and try to contract from the leg to the highest point. The contraction of rectus abdominis lasts for one second. Then slowly droop the calf until it is fully extended. It contracts when inhaling from the calf and drops when exhaling.

C. note: try to contract your knees up from your calves.

* Sit tight.

A. Starting posture: Sit on the stool, hold his hand and return to the bench. Keep your legs straight forward.

B. Action process: the highest possible point of contraction from the leg to the knee. The rectus abdominis completely contracts the abdomen for one second, and then slowly lowers the calf until it is completely straight. It contracts when inhaling from the calf and drops when exhaling.

C. Important note: This movement is relatively simple, and its full-scale speed has an impact on knee lifting and movement. />； * Oblique abdomen 15-20 (times) The higher, the bigger, the slower and the smaller.

* Kneel up 15-20 (times) ×3.

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* "Touch your toes" 15-20 (times) ×3

* "Leaf window"

* "supine leg lifts"

BR/>； * "Sit on your stomach"

* "Open two slaves"