After a semester of study, I became interested in bodybuilding. I study the essentials of movements with the teacher carefully in every class, and then practice by myself. But to achieve the effect of bodybuilding, it is obviously not enough to take classes alone, but also to exercise by yourself.

Fitness is also my first contact. I was not familiar with it at first. After studying, I gradually understand the basic exercise methods and how to practice every muscle. The muscles exercised this semester mainly include biceps brachii, triceps brachii, deltoid, trapezius, pectoralis major, abdominal muscles, back muscles and thigh muscles. There is a strong reaction after every exercise. My hand hurts for 4 days after biceps brachii exercise, and it hurts for 3 days when I practice abdominal muscles, so as long as it hurts for a few days after each serious exercise, the expected effect will be achieved.

The exercise method of biceps brachii is dumbbell sitting arm and barbell standing arm bending; The exercise method of triceps brachii is dumbbell flexion and extension at the back of neck and flexion and extension at the back arm; Deltoid muscle is dumbbell side lift and barbell press down; The trapezius muscle is a barbell shrug, and the sitting posture is a pull-down behind the neck; Latissimus dorsi is a semi-squat rowing, dumbbell kneeling rowing; Pectoralis major is a supine bird, which is pushed horizontally; Lumbar dorsal muscles (load-bearing) are pulled on the back, side and hard; The thigh muscles are weight-bearing squats at the back of the neck. Only the correct exercise method can achieve good results. If the posture of exercise is not correct, it may lead to muscle strain, poor practice and no effect.

In order to achieve success in sports, you need to constantly challenge yourself, instead of staying at that weight and increasing the difficulty for yourself to achieve better training results. There is also that bodybuilding is not a day or two, but a long-term accumulation, and muscles can be touched. For us now, the time for exercise is getting less and less, so we need this opportunity for exercise more.

Through this semester's study, I have a better understanding of fitness. Thanks to the teacher's careful guidance and strict requirements, I mastered the basic essentials of bodybuilding and laid the foundation for future exercise. I believe that only through unremitting efforts and constant exercise can the body become strong in the future.