musculus pectoralis major

Located under the skin of the chest, it is a fan-shaped flat muscle with a large range, which is divided into pectoralis major and pectoralis major.

Its function is to make the upper arm inward, forward, downward and upward; Turn your arms inward.

Can be pushed through various angles; Birds from all angles; Parallel bars arm flexion and extension; Pull up on your back; Push-ups; The heavy hammer arm pulled down the train. (All the above are action names, such as birds and dumbbell birds, so I won't explain them in detail. )

(2) biceps brachii

Located under the skin in front of the upper arm.

Its function is to bend the elbow; Put down your forearm, palms up; Bend the forearm forward to the shoulder.

Training methods are various bending methods; Rowing action.

(3) sternocleidomastoid muscle

This is the most prominent muscle in the superficial layer of the neck.

Its function is to bend the head and neck to the side; The head and neck rotate, and the neck bends forward or backward.

Just wear a neck hat; Wrestling bridge; Help and self-resistance exercise to exercise.

(4) Flexor of forearm

Located under the medial skin in front of the forearm, it can bend and abduct the hand

This muscle can be developed by using exercises such as winding a heavy hammer and holding a weight-bearing wrist with the right hand.

(5) trapezius muscle

Located under the skin of the neck and back, one side is triangular, and the left and right sides are combined to form an oblique square, which is called trapezius muscle.

Its function is to lift and put down the shoulder strap; Move the scapula; Head back.

Training can be done by shrugging, powerlifting, neck pushing, side lifting, rowing, etc.

(6) deltoid muscle

Located under the skin of the shoulder. It is a triangular muscle, and the protruding shape of the shoulder is formed by this muscle. The muscle fibers on both sides are spindle-shaped, and the fibers in the middle are multi-pinnate. This structure has small muscles and great strength.

Its function is to raise the arm to a horizontal position; Raise your arms forward, middle and back to a certain height.

You can use various dumbbell barbells to push, bench press (toe adduction), and lift dumbbells to the front, back and back; Pull-ups for training.

(7) Triceps brachii

Located under the skin behind the upper arm.

Its function is to straighten and pull back the arm.

It can be trained by arm flexion and extension, arm flexion and extension pull-down, narrow grip and push back, various arm flexion and extension movements and paddling.

(8) Brachioradial muscle

Located under the skin of the outermost forearm muscle, it is long and flat.

When approaching the fixed point, the forearm can flex. When it is far fixed, the upper arm can move forward.

Exercises such as weight-bearing bending and pull-ups can strengthen this muscle.

(9) Brachial muscles

Located on the deep surface of the lower half of biceps brachii. It starts from the front of the lower half of humerus and ends at the trochanter of ulna.

The function is to bend the elbow. The training method is the same as biceps brachii.

(10) latissimus dorsi

Located under the skin of the lower back and chest, it is the largest platysma in the whole body. The upper part is covered by trapezius muscle.

Its function is to pull the arm down and back; Shoulder straps down; The trunk is horizontal.

Training movements are all kinds of pull-ups and loads; Rowing action; Sit-ups

(1 1) upper back muscle group (teres major, teres minor, infraspinatus, rhomboid muscle)

Located in the upper back of the human body. Can make the arm rotate inward and outward; Pull your arm back; Shoulder blades rise, rotate and fall.

Training movements include squat, hard pull, rowing and so on.

(XII) serratus anterior muscle

Located under the skin of the lateral chest, the upper part is covered by pectoralis major and pectoralis minor, which is a flat muscle.

Its function is to make the scapula rotate downward; Pull the scapula aside; Help expand the chest; Put your hands above your head.

Training movements include supine pull-ups and standing push-ups.

(13) rectus abdominis (upper abdominal muscle+lower abdominal muscle)

It consists of upper abdominal muscles and lower abdominal muscles. Located on both sides of the midline of the anterior abdominal wall.

Its function is to bend the spine forward; Compressing the abdomen; Compression rib

Training methods are various sit-ups; Lift your legs straight.

There is more running, running is the best aerobic exercise.

These are better collected by me in post bars and some fitness websites, and there are compulsory courses for handsome guys at the bottom! !

1. Be sure to spend a few minutes warming up before exercising.

2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.

People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat.

People with a lot of body fat should try not to eat after 9 pm.

5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness.

6. Exhale forcefully during exercise, and inhale conversely.

7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable.

8. Another point is very important: perseverance+endurance+perseverance.

Initial order

1. Lower abdominal reverse sit-ups

Lower back pressure: low risk

The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point. Repeat times 15-20 times.

2. Side-belly broom twist side-belly twist

Lower back pressure: low risk

Feet shoulder-width apart, knees slightly bent, hands open on a long stick. When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.

Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating.

3. Upper abdominal sit-ups: Knee touching and knee rolling.

Lower back pressure: low risk

Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands on your knees. When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.

4. The compound movements from elbow to knee in upper and lower abdomen.

Lower back pressure: moderate risk

Lie flat on your upper body, put your hands by your ears, and bend your knees at 90 degrees above the ground. The bigger the angle, the more difficult it is. During exercise, the abdomen forcibly drives the body and feet inward, so that the elbows are as close as possible to the knees and slowly return to the starting point, with no feet and no shoulders touching the ground. The repetition frequency is 12- 15.

Intermediate order

5. Lower abdomen lifts legs and straight legs lifts legs.

Lower back pressure: high risk

Lie flat on the ground, put your hands on your hips, and keep your feet together and straight. When exercising, the lower abdomen lifts the feet hard, and the knees are slightly bent and cannot be completely straightened. At this time, your body is about 90- 100 degrees. Put it down slowly when you go back. You can't touch the ground with your heels. The number of repetitions is 12.

6. Side folding knife

Lower back pressure: low risk

The body lies flat in a straight line to the left, the left palm is placed on the right abdomen, the left leg is bent about 90 degrees, the right hand is placed next to the ear, and the right foot is straight. When exercising, use the lateral abdomen to drive the upper body and right foot to move inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.

Note: Don't just turn your head. Keep your upper body and shoulders off the ground as much as possible.

7. Sit-ups, knees bent, abdominal rolling of the upper abdomen "bend his knees"

Lower back pressure: low risk

Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands beside your ears. When exercising, use the strength of the upper abdomen to drive the upper body, so that the elbow is as close as possible to the thigh and knee, and then slowly backward without touching the ground. The repetition frequency is 12- 15.

8. Air bicycle with compound movements in the upper abdomen, lower abdomen and side abdomen.

Lower back pressure: moderate risk

Lie flat on your upper body, put your hands by your ears, and bend your knees at about 90 degrees to the ground. When exercising, use the strength of the whole abdomen to drive. Rotating the upper body and the lower body is like riding a bicycle. Use your right elbow as close as possible to your left knee, straighten your right foot as much as possible, and then change sides. The left elbow is as close to the right knee as possible. The number of repetitions is 12.

Note: Don't move too fast.

C advanced

9. Lift your hips and lift your hips in the lower abdomen

Lower back pressure: moderate risk

The body lies flat on the ground, and the hands are spread evenly at the sides of the body to stabilize the body. Lift your feet together and make an angle of about 90 degrees with your body. During exercise, the lower abdomen forcibly drives the buttocks to lift, so that the buttocks leave the ground, so that the center of gravity falls on the shoulders, and then slowly returns to the starting point, and the buttocks do not touch the ground. The repetition frequency is 10- 12.

10. Side leg lift: Lift the legs to the side.

Lower back pressure: low risk

This action is extended by the upper abdomen folding knife, the upper body posture remains unchanged, and the lower body feet are straight. When exercising, both feet and upper body are lifted inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.

Note: Don't just turn your head. Keep your upper body and shoulders as far away from the ground as possible.

1 1. Toes touch the upper abdomen and feet roll.

Lower back pressure: moderate risk

Lie flat on your upper body with your hands straight, at about 90 degrees to your body; Put your feet together and lift them about 90 degrees away from your body. During exercise, the upper abdomen drives the body hard to make the fingers as close as possible to the toes, and then slowly come back without touching the shoulders. The number of repetitions is 12.

12. Folding of upper abdomen and lower abdomen (V-ups), combined action.

Lower back pressure: high risk

Lie flat with your hands and feet straight. When exercising, both hands and feet move to the middle at the same time, and then slowly put them down without touching the ground. The number of repetitions is 12.

Almost every man wants to be a lovely guy. How can he achieve the best result as soon as possible? Let's take a look at the following compulsory courses for men!

It takes me 50 seconds to shape myself.

A box of 225 grams of yogurt contains 400 milligrams of calcium, which accounts for almost half of your daily calcium intake to get rid of obesity. If you don't get enough calcium, your body will store more fat than usual. In addition, protein contained in yogurt can suppress appetite and stimulate a hormone called leptin, which is used to burn calories.

Beautiful buttocks exercise for 7 minutes.

Sexy hips can improve the overall dressing effect. You can use the traditional load-bearing lunge to achieve this goal-it is recommended to use 10 kg instead of the commonly used 20 kg. The smaller weight can make you closer to the floor when stretching, which makes you have to increase the range of motion. Doing so not only increases your stretching distance, but also strengthens your muscles, because excessive stretching makes it necessary to exert strength at the end of the exercise, which is the weakest link for athletes.

Get a flat abdomen for 2 minutes.

Not everyone can have beautiful six-pack ABS. Flat, kneeling on the floor, knees at 90 degrees. At the same time, bend your elbow slightly, extend your arm backwards, and let your biceps press your ears. Now, bring your feet closer to the ground and slowly move the dumbbell up and down, not too much, as many times as possible. This exercise can not only strengthen abdominal muscles, but also improve posture.

Increase arm strength for 5 minutes.

The word "powerful" can easily draw others' attention to your arm. When exercising, adjust the arm strength device to the appropriate weight. Next, add more weight than usual. Lie down, grab the wrench and lift it. Repeat five to ten times, exercise, relax and repeat. Once a week. Doing this exercise when you are weakest can effectively train your muscles and joints.

Sexy chin 2 minutes and 50 seconds

A smooth chin will always belong to those who are diligent in grooming. Apply hot water and shaving cream to the newly grown stubble. Don't shave yet Wait for 3 minutes until the razor touches the skin. Encountering water increases the volume of beard by 34%, and makes it softer and easier to shave off. However, according to our research, only after two and a half minutes will water have an effect on the beard. It is recommended to apply milk to the affected area for 2 minutes to fight the pain. According to About Your Skin A to Z, milk contains a substance called lactoferrin, which can inhibit pain. Dr JeromeLitt, the author of this book, said: "You need cold whole milk to get the best results. Applying this milk to the affected area for 2 minutes will have an effect. "

Moisturize dry lips 12 seconds

I put on lip balm, but my lips are still dry and peeling. Check your lip balm carefully. Maybe you are allergic to some ingredients. Then, throw it away and choose a pure vaseline lip balm. No aloe vera, no vitamin E, no lanolin. "The above ingredients may cause skin allergies, but no one is allergic to vaseline." The dermatologist said. The best way is: don't simply put lip balm on your lips. You should lick your lips with your tongue first, and then apply vaseline to keep them moist. I haven't used any of these, hehe, I don't think it is necessary! ! )

Dandruff treatment 15 seconds.

We are all willing to leave a token of our hearts to others, but this token is definitely not dandruff. It is a good trick to use baby oil to remove dandruff. Wet your hair before going to bed, rub ten drops of baby oil evenly on it, and wash it off with shampoo the next morning. Dermatologist Andrew Pollack said: "It is very normal for people to shed large pieces of dandruff in a day." "Baby oil can penetrate and soften dandruff at night and wash them off when taking a bath during the day." You can try it if it's no trouble. These are all found on some large websites. )