The first is two warm-up exercises to help you move your body and avoid muscle injury.
Warm-up 1: put your arms around your shoulders.
Raise your hands horizontally, bend your elbows and put your fingertips on your shoulders. Draw a circle from the elbow to the back, the fingers don't have to be all together, they can be slightly separated. Draw a circle around the elbow forward, move the shoulder joint and breathe evenly. * * * Three groups in a row, 20 seconds each. Then draw circles alternately in the opposite direction, and do the same for three groups, each for twenty seconds. In the process of moving the shoulder joint, avoid the problem of shrugging because the elbow is too small, let the shoulder move completely, exert a little force, and don't relax too much.
Warm-up Exercise 2: Up and Down the Springboard
First of all, keep the board posture, and support your palms on the ground. One elbow rests on the ground first, and then the other elbow lands. Push your body up with one palm, and then put the other palm on the ground.
Keep your hips steady, not too high and don't rotate. Inhale when the body descends and exhale when the body rises. Avoid the following problems: the waist collapses, the abdomen is slack, the palms are not supported directly under the shoulders, and the hips are swaying from side to side. One * * * does three groups, eight times in each group.
After the warm-up action, the next step is to enter the training action.
Exercise 1: Dumbbell double bending
Hold the dumbbell in the palm of your hand, and naturally hang on your sides. When lifting the dumbbell, keep the upper arm fixed and clamp the body so that the dumbbell reaches the shoulder position. Slow down when you put it down, feel the muscles on the front side of your arm elongate, and avoid inertia driving dumbbells. When lifting the dumbbell, the arm can drive the dumbbell to rotate slightly outward, which will stimulate the biceps brachii more.
Exhale when bending over, inhale when putting down. Pay attention to avoid three problems: falling too fast, shaking the trunk back and forth, and relaxing the abdomen. * * * Conduct three groups, with ten times in each group.
Exercise 2: Dumbbell flexion and extension (left)
Stand with your toes slightly apart, knees slightly bent, dumbbells in your left hand, palms inward, and knees supported in one hand. Forearm flexion and extension, back and forth swing, control rhythm. The position of the upper arm remains fixed. Exhale when the dumbbell swings up, and inhale when the dumbbell swings down. Avoid upper arm and shoulder movements, hunchback and falling too fast. * * * Conduct three groups, with ten times in each group.
Exercise 3: Dumbbell flexion and extension (right)
Stand with your toes slightly apart, knees slightly bent, dumbbells raised with your right hand, palms inward, and knees supported with one hand. Forearm flexion and extension, back and forth swing, control rhythm. The position of the upper arm remains fixed. Exhale when the dumbbell swings up, and inhale when the dumbbell swings down. Avoid upper arm and shoulder movements, hunchback and falling too fast. * * * Conduct three groups, with ten times in each group.
Exercise 4: Reverse arm flexion and extension
Put your hands on the stool to support, your fingertips point to your toes, your legs are straight, and your arms support your body. Bend your elbow, exert force on the triceps brachii at the back of your arm, sink your torso, lift your hips off the ground, and tighten your arms. The elbow always faces the back of the body. Inhale when the body sinks and exhale when the body rises.
Be careful not to bend your elbow outward, but bend it backwards to avoid shrugging. This action is divided into three groups, each group is twelve times.
Exercise 5: Flexion and extension of the back arm of dumbbell neck
Hold the dumbbell in the palm of your hands and put it behind your head. The upper arm is perpendicular to the ground and close to your ear. Bend the arm to lower the dumbbell as much as possible, and keep the position of the upper arm and elbow fixed. Keep your ribs taut, your abdomen in, your waist straight, and pay attention to your breathing rhythm. This action is divided into three groups, each group 15 times.
Training Action 6: Kneeling Push-ups
Feet slightly apart, hands on the ground, slightly wider than the shoulders. Kneel on your knees, tighten your abdomen and lie flat. Push your body off the ground with the strength of your chest and arms. Don't shrug your shoulders. Try to raise your elbows, your hips should not be too high, lower than your shoulders, and your waist should be straight. Inhale when the trunk descends and exhale when the trunk rises. Ten times in each group, * * * three groups.
All the movements are introduced to you in detail. These actions are done, stick to it, and the effect will be remarkable!