No.65438 +0 Squat
▼
Squat is the king in strength and muscle training.
deep squat
Squat can not only increase the muscles and strength of the lower body.
It can also improve muscle shape and enhance core strength.
deep squat
Squat is like a nuclear bomb, blowing up every cell in your body.
No.2 yingla
▼
Second only to squat strength movements.
Hard inquiry (a way of credit inquiry)
Hard pulling will help you gain huge muscles and make you have the spirit of a wolf.
Adding hard stretching to the training plan of reducing fat and increasing muscle is helpful to reduce fat and improve muscle quality.
Hard inquiry (a way of credit inquiry)
Hard pulling will help you gain huge muscles and make you have the spirit of a wolf. The next time you pull hard, add an extra layer of film to the barbell.
No.3 bench press
▼
Bench press is a golden movement to practice upper limbs, especially chest.
Bench press
The bench press is unmatched by other movements (except push-ups), and it is also a prescribed movement in weightlifting competition. According to a survey, the most used equipment in the gym is bench press.
Bench press
The prescribed movements in weightlifting competition. According to a survey, the most used equipment in the gym is bench press.
The fourth pull-up
▼
Best back training
pull-up
Pull-ups are difficult, and some people with big muscles may not be able to do them.
Many people have just started fitness, or they can't stick to pull-ups for a while.
pull-up
You will see that bodybuilders with big muscles may not be able to do pull-ups. Pull-ups have been regarded as the best back training action by countless trainers.
No.5 parallel bars arm flexion and extension
▼
Known as "upper limb squat"
The arm flexion and extension of parallel bars is recognized as a classic movement of training the lower chest. This action * * * chest muscle, three heads, triangle, helps you get strong upper limbs.
Flexion and extension of parallel bars arm
But novices may find this action difficult at first, and the initial practitioners are weak. They can choose benches, mattresses and other living furniture and take the same action (because stepping on the ground can reduce the weight load). Or put a stable high stool in front of you, tuck in your stomach and blow your legs when you need help in practice, and put your feet gently on the stool. When a group of movements can be easily completed 12 or more, it should be a weight-bearing exercise. For example, hanging a barbell around your waist is a better way to practice.
Rowing on the 6 th
▼
Effect of training latissimus dorsi muscle
The best, fastest and most commonly used action
row
Barbell rowing is recognized as one of the best, fastest and most commonly used training moves to exercise latissimus dorsi, which can effectively reach latissimus dorsi. Rowing will concentrate the upper limb strength and bring super growth to the back! Pay attention to the prisoner fitness WeChat platform: qiutujs, reply to your body information, and customize your fitness plan for you.
row
Recommendation no.7
▼
Shoulder width and shoulder circle are a must!
elect