Example 1 push-ups
An easy push-up. If two palms are placed at different distances, they will move in different parts. Ordinary push-ups have the same distance from the ground as shoulder width, and they exercise in a wide range, including pectoralis major, biceps brachii and some muscles in the back. Let's talk about several groups of push-ups with different hand distances.
Our hands are as open as possible, so that the angle between the upper arm and the lower arm is greater than 120 degrees. This push-up mainly stimulates the biceps brachii and also helps to practice some muscles in the chest. Reduce this distance to the same as the distance between the two nipples. This push-up mainly exercises the deltoid and triceps brachii. Changes in the feet will also affect the parts of the movement. You can try it if you are interested.
Example 2 Hard Stretching
The posture of hard-pulling leg can be divided into straight leg and bent leg. Although the shapes of the two legs are basically different, the positions of movement are also very different. Straight leg hard pull is mainly used to practice the muscles of the leg or to depict the lines of biceps femoris, because the leg is the main force part. When doing this action, your legs should always be tight to achieve the desired goal.
The first stimulating part of leg bending and hard pulling is the back. After standing with your feet open, stand with your hands forward, your back straight, and stand in a squat position, while lifting the barbell. When you come down, your hips should move backwards as your upper body descends. You can't relax your shoulders. The whole action is done in one go, so that the muscles can get the greatest stimulation.
Example 3 Bench press
As an essential action to go to the gym, there are not many patterns of bench press. However, the angle between the flat plate of the bench and the ground is different, which can also play the role of exercising different parts. There is a common flat bench press, and the bench is parallel to the ground. It is a good chest training method. If you want to increase the circumference of chest muscles or depict chest lines, you can do more flat bench presses.
Inclined bench press is to adjust the bench to an angle of about 30 degrees with the ground, but the posture of bench press remains unchanged, and the barbell keeps moving up and down in the vertical plane. After the angle changes, it will affect the change of our power part. If you want to exercise your chest muscles comprehensively, you can use two bench press modes. Either way, our backs should be close to the bench, which will not change.
Example 4 Bending
Barbell bending requires both hands to exert force at the same time, and dumbbell bending can be done with one hand or both hands. Both of them have a good stimulating effect on biceps brachii. The former is common for people to stand upright with their feet open, hold dumbbells with appropriate weight in both hands, and lift the barbell forward by contracting biceps brachii. The arms are always clamped on both sides, the upper body is always straight, and only the arms are moving. Dumbbell bending has more postures than the former, such as standing upright and lying flat on a bench.
There are rules to follow in fitness. As long as you pay more attention, try different movements and learn more relevant content, you can make plans for yourself sooner or later and get closer and closer to the perfect figure!