One or three groups of chest X 12 supine compressions mainly practice the thickness of pectoralis major and thoracic groove.

Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover.

Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.

The upward oblique push mainly exercises the chest muscles. Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.

Lying birds mainly practice the middle thoracic groove.

Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.

Key points: when lying flat, the chest should be upright and the back muscles should be tightened. When the arm descends, the pectoralis major should be used to control the descent. After descending, pectoralis major is fully extended, and the lifting speed is slightly faster than the falling speed. After the arm is vertical, the pectoralis major still keeps trying to contract.

Lie on your back, pull up your straight arm and expand your chest to practice the best movements of pectoralis major and serratus anterior.

Action: Sit on the cross stool, shoulders back, feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it. Note: In order to prevent damage, the descending process should not be too fast.

Push-ups can torture the pectoralis major to the limit by changing the position of hands, and at the same time have good exercise for shoulders and arms.

Equipment: bed, chair, stool essentials: tiptoe on the ground, palm on the ground, and keep your body upright. When bending elbows, the body stretches to both sides of the body, and the body descends at a uniform speed until the tip of the nose touches the ground, then it is propped up again, and then it descends again before the arms are completely straightened, with 8 to 12 times as a group (which can be increased or decreased according to individual conditions), and more than three groups are trained once, twice a week.

The position of the connecting line between hands relative to the pectoralis major directly determines which part of the pectoralis major is the focus of training. It is suggested to focus on the middle beam at first and then change hands later. At the same time, in order to deepen the action stroke of pectoralis major, you can also support your hands on a stool, and your toes can be supported on the bedside or an object of corresponding height, which is easy to find at home.

When doing movements, because there is no ground restriction, you can lower your body below the level of your hands, so that the pectoralis major can be fully stretched. Pay attention to the exhalation during the descent.

Tip: Don't underestimate this action. Through proper hand position adjustment, you can train almost three femurs (the main muscles of the arm), including pectoralis and deltoid.

Two or three groups of shoulder X 10 times recommended to mainly practice deltoid muscle front, middle and back.

Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc).

Tip: You can also do it standing, with both arms at the same time, or with one arm.

Side lifts mainly practice the middle bundle of deltoid muscle.

Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, so that the deltoid muscle is in the position of "peak contraction", then turn to your elbows slightly, pause for a while like pouring water, and then slowly control your shoulder muscles. You can also do it with one arm and rotate with both arms.

Bend over and lift sideways to practice the posterior deltoid muscle.

Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.

Shrugging mainly exercises trapezius muscles.

Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.

Third, the last three groups of X 10 times bend over and draw with both hands mainly to practice latissimus dorsi.

Action: bend your knees slightly, hold dumbbells in both hands and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, then stop for a while, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly.

Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.

Bend over and paddle with one arm, mainly practicing the outer back and lower back.

Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.

Straight leg hard pull mainly exercises the lower back, gluteus maximus and biceps femoris.

Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body.

Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.

Fourth, in the biceps brachii group, 3 X 12 alternate bending mainly practices biceps brachii and separates biceps brachii.

Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.

Mind bending mainly practices biceps muscle peak.

Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.

Lateral bending mainly exercises the brachialis and forearm muscles.

Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover.

Tip: You can do both arms at the same time or alternately.

Five, triceps brachii group 3 X 12 neck flexion and extension mainly practice triceps brachii.

Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum.

Tip: You can do both arms at the same time or alternately.

Bend down and stretch your arms to practice the upper part of triceps brachii.

Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.

Six or three groups of leg X 8 squats mainly practice thigh muscles and gluteus maximus.

Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.

Arrow squats mainly practice gluteus maximus, biceps femoris and quadriceps femoris.

Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.

Prone leg flexion mainly practices biceps femoris.

Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris.

Seven or three groups of calves X 10 times standing with one leg and lifting heels mainly exercise calf muscles.

Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.

Walking with the bell (farmer walking) increases the strength of biceps femoris, quadriceps femoris, gluteus, trapezius and shoulder muscles, and improves the overall strength endurance and cardiovascular function. Action: Hold the dumbbell beside you with both hands (the weight of the bow and sword crouches in heavy rain). Turn your shoulders back, hold your chest and abdomen, keep your upper body upright, and keep a hunched posture during the movement.

Stepping forward is more than normal walking, but less than lunging. A group walks 30 steps on each leg. Pay attention to the foothold and the stability of the knee joint. If you want to increase the difficulty, you can lower the center of gravity yesterday when stepping, so that the biceps femoris and gluteus muscles can be stretched more fully, or increase the number of steps in each group. This kind of exercise is a combination of aerobic exercise and anaerobic exercise.