A. Key exercise parts: pectoralis major, deltoid and triceps brachii.
B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Hold the dumbbell with your palms straight up.
C. Action process: make the two straight arms open to both sides, slowly bend the arms, and the dumbbell falls vertically. When it reaches the lowest position, it will be pushed up.
Action, exhale when push-ups. Then push it to the open position and sit down.
D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.
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Tilt dumbbell bench press upwards.
A. Key exercise parts: upper part of pectoralis major, followed by toe of deltoid and triceps brachii.
B. Starting posture: Lie on your back on the bench and tilt upward for 35-45 degrees.
C. Action process: Hold the dumbbell directly above the shoulder with both arms. Inhale when you put it down above the chest (near the clavicle). Reduce to the lowest level
Push up when doing it, and exhale when pushing up.
D. Training points: During practice, the main strength is concentrated on the pectoralis major, so that the pectoralis major is always in a state of tension. Triceps brachii is secondary.
Complementary forces.
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Dumbbell bird in prone position
A. Key exercise areas: pectoralis major and deltoid.
B. Starting posture: lie on your back on a flat bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight and supported above your chest.
C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall until the muscles on both sides of the chest feel full.
Stretch and make the upper arm lower than the shoulder level. Take a deep breath when the dumbbell falls. Hold down the bell and lift it back to its original position along the original road.
Exhale at the right time.
D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.
Feeling.
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Tilting dumbbell bird
A. Key exercise areas: upper chest and deltoid muscle.
B. Starting posture: lie on your back on an inclined bench, hold dumbbells in both hands, palms facing each other, and push up until your arms are straight.
C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells fall until the muscles on both sides of the chest feel full.
Stretching feeling. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position.
D. training points: dumbbells fall to both sides. if the arms are straight, it is difficult for the chest muscles to stretch and contract.
Feeling.
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Leg-resting sit-ups
A. Key exercise area: upper abdomen. B. Starting posture: lying on the ground on your back, with your calves horizontally placed on the stool, so that your thighs
Vertical to the ground, your hands can be crossed on your chest or behind your neck. C. Action process: slowly bring your shoulders to your knees.
Bend upward until the shoulder swelling is off the ground 1 ~ 2 inches, and keep still for one second. Then, return to the starting position. Do it repeatedly.
D. Training points: When bending and contracting, in order to better contract the abdominal muscles, make the lower back close to the ground. In the use of weightlifting training
At the beginning of the course, we should avoid jumping and bouncing in every attempt.
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Lie on your back and lift your legs
A. Key exercise areas: lower abdomen and upper thigh flexors. B. Starting posture: supine on a stool or on a sloping board, up and down.
The back is close to the stool surface and the legs are naturally straight and close together. C. Action process: make the trunk and lower back close to the ground, and bend your knees slightly.
Bend and lift your legs up until your thighs are perpendicular to your torso. Then, slowly lower your legs. Do it repeatedly. D. Training priorities
When the back is always close to the stool surface, the muscles of the lower abdomen are in a tight state. If the lower back bends or leaves the fecal surface, then
It will affect the contraction effect of lower abdominal muscles. In order to strengthen the training intensity, you can also practice on your back on the inclined plate.
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