A. Starting posture: take a standing posture, hang down with dumbbells, palms forward, and upper arms close to the body (fix the shoulder joint).
B. Action process: bend your elbow, lift the dumbbell and slowly lower it to your side. In order to fix the trunk, it is best to lean back against the wall.
C. practice points: fix the shoulder joint and don't hold your breath when practicing.
Biceps Brachialis Biceps Brachialis Sit on a dumbbell (rubber strip) and bend your elbow.
Answer: Starting posture: sitting posture, legs apart, upper body slightly leaning forward, upper limb on the exercise side is located on the inner side of the ipsilateral lower limb, and the distal end of the upper arm leans on the inner side of the ipsilateral knee joint, holding a dumbbell hanging down.
B. Action process: bend the elbow, lift the dumbbell and slowly lower it to the starting position.
C. practice points: fix the shoulder joint and don't hold your breath.
Prone stretching of triceps brachii
A. Starting posture: prone position, 90-degree shoulder abduction, forearm hanging from the table, holding dumbbells.
B, action process: the elbow extends horizontally to the forearm, slowly put it down, don't relax, and do the next action.
C, action points: put down the dumbbell stage, the speed should be slow, and the time is 2-4 seconds.
Triceps brachii-dumbbell head raised backwards
A. Starting posture: standing posture, raising upper limbs, bending elbows, and raising dumbbells behind your head with both hands.
B. Action process: stretch elbows, lift dumbbells until the upper limbs are straight, slowly restore and repeat.
C, action points: lifting dumbbells and recovery actions should be carried out slowly.
Triceps brachii-standing posture pull-down
A. Starting position: standing position, and adjust the load. The vertical distance between the feet and the fixed point is not shorter than the length of the upper limbs. Hold the handle and bend the forearm.
B. Action process: Hold the handle and stretch backward and downward to extend the elbow joint to the maximum position.
C. Action points: Fixing the shoulder joint can have a good exercise effect on the triceps brachii. The shorter the free length of the pull rod, the greater the load on the triceps brachii.
Deltoid muscle-lifting before loading (side lifting)
A. Starting position: sandbags, dumbbells, etc. Standing seats are acceptable as loads.
B. Action process: the front horizontal lift or side horizontal lift of the straight arm of the upper limb.
C. action points: keep your body upright. The upper limbs should be straight, and the elbow joint should not be bent. If bent, the load can be reduced. The upper limbs point in different directions and can exercise different positions of deltoid muscle.
Deltoid-elastic stretch
A. Starting position: fix one end with elastic band or rubber strip (if you step on it with your foot, pull it with your other hand), and hold the other end with your hand.
B. Action process: stretch the rubber belt in all directions by hand.
C. action points: keep your body upright. The shorter the free length of the rubber band, the greater the load on the deltoid muscle. Deltoid muscles in different positions can be exercised in different directions of upper limbs.
Deltoid-Bend over and lift horizontally (bend over a bird)
A. Starting posture: take a standing posture, with feet open, slightly wider than shoulders, upper body leaning forward, and dumbbell palms relatively perpendicular to the ground.
B. Action process: abduct the upper limbs to a horizontal position.
C, action points: arms straight, elbow joint shall not be bent. The extent to which your feet are open depends on your physical fitness.