Take exercise in your spare time. Hold a dumbbell in each hand, bend your fist backward with both arms to form a bending posture, then push it upward, and rotate your forearm (thumb from outside to inside) until your arms are straight, then slowly return to this position and repeat. Mainly develop the front and middle bundles of deltoid muscle, and reduce excess fat while increasing strength.

Specific operation method

1. Preparation: Sit on the bench with your back straight, hold the dumbbell in your forehand, and raise your palms forward to your shoulders.

2. Action: Inhale and press the dumbbell vertically upward.

3. End: Exhale after the action is completed.

4. Exercise purpose: This action exercises the deltoid muscle, especially the muscles in the middle part, as well as the upper trapezius muscle, serratus anterior muscle and triceps brachii.

5. tip of renren fitness network: you can do this exercise by standing, or you can recommend your left arm and right arm alternately. In order to prevent hyperextension of the spine, sitting posture is often recommended for practice.

Practice push-ups

Do push-ups with palms inward and palms opposite, and the distance is wider than the shoulder. When the upper arm is bent, don't fall too fast, and try to make your chest stick to the ground. It mainly develops the deltoid, toes and pectoral muscles.

It is very important to develop deltoid and pectoral muscles. Note that people with short neck and narrow shoulders should focus on developing deltoid and pectoral muscles, and trapezius muscles should be underdeveloped; People with thin shoulder width should strengthen the muscle exercise of shoulder, back and chest muscles.

swim

It is a skill that people float upward under the buoyancy of water, and through the regular movement of limbs, the body moves regularly in water by virtue of buoyancy. Swimming can be divided into competitive swimming and practical swimming. Competitive swimming is the second largest event in the Olympic Games, including butterfly, backstroke, breaststroke, freestyle and synchronized swimming.

cause analysis

When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines can be smooth. Exercise in water reduces the impact of the ground on bones, reduces the probability of bone aging, and the joints are not easy to deform. The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. It is easy to control the training intensity in aerobic area, and it will not grow stiff muscle blocks, which can make the whole body lines smooth and beautiful.