One leg is bent on the stool, and the other leg is slightly bent. Step on a 6-inch-high wooden platform, lean forward, try to put down the dumbbell to pull the latissimus dorsi, and then pull the dumbbell up until your hands exceed the inclined upper body. When the dumbbell is put down, the lowest point is deeper than the average person. Try to fix the shoulder during the whole movement, and don't make it swing too much. Do it 8 times in a group.
Second, lying birds.
Lie on your back on a stool with a certain inclination, fully stretch your chest muscles and fully stimulate them. When doing it, cross your legs and leave your feet off the ground to avoid hunchback and weaken the training effect. Dumbbells are lifted to the highest point without touching, and elbows are slightly bent when falling. The weight of dumbbell is the weight that can only be lifted 8- 10 times.
Third, lie on your back and clip your chest.
On the bench, the body is perpendicular to the bench, the middle and upper part of the back touches the bench surface, the head is suspended, the feet are on the ground, and the arms are kept straight during the action. The fall must be sufficient, so that the dumbbell almost touches the ground. Do it 20 times in a group.
Fourth, bird prone.
John says this is the most effective way to widen shoulders. Every time he trains his shoulders, he puts this action in front, because the back of deltoid is the most difficult to practice and the most difficult to grow. He put a towel on a half-height stool and put his forehead on the towel. Lift your arm slightly to one side, turn your thumb to the ground twice, lift your elbow slightly over your shoulder, and then slowly fall back. Generally do 12- 15 times.
To have a healthy body, exercise is essential. Lifting dumbbells is just one way. You can lift dumbbells correctly according to my introduction to achieve the purpose of fitness. You can also exercise in other ways. Men should still be diligent in exercising. Having healthy and perfect muscles is also an improvement of personal charm and good for the body.