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.

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.

The front of the neck is wide and the pull-ups are up.

A. Key exercise areas: latissimus dorsi and shoulder muscles. B, starting posture: two arms hanging on a single pole, hands wide grip distance, front.

Hold the crossbar tightly, so that the lower part of the back is relaxed, the latissimus dorsi is fully extended, and the two calves are bent and lifted. C, action process: suction

Qi, concentrate the contraction force of latissimus dorsi, bend your arm up to the clavicle in front of your neck to make it close to or touch the horizontal bar, and pause for 2-3 seconds.

Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise. D, training points:

Don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Expansive latissimus dorsi muscle

Slight elongation.

Hard inquiry (a way of credit inquiry)

A. Key exercise parts: This action is to exercise the lower back, buttocks, middle back, thighs and trapezius muscles, and also enhance the grip strength of hands.

B. Starting position: spread your feet hip-width, hold the bar in front of you with both hands (to enhance the grip), and the distance is shoulder-width. bend

Knee down and hold the bar, so that the bar is close to the body and above the instep, chest and abdomen, waist and back straight, at present. C. excessive action

Cheng: Concentrate the strength of the leg and back muscles to lift the barbell off the ground until the whole body stands upright. The crossbar should be as close to the body as possible. In that way

Then slowly put down the reduction. Do it repeatedly. D. training points: when you can skillfully do the above actions, you can change to the starting position.

The preparatory posture when the leg is straight-straight leg hard pull. This method has a heavy burden on the back and is generally trained by senior athletes.

Move, don't lift it too hard.

Squat behind your neck.

A. Key exercise parts: This is the best training action, because it is good for all large muscle groups. Squat master

If you exercise thigh muscles, gluteus maximus muscles, hamstring muscles and lower back muscles, you can also exercise the abdomen, upper back, calves and shoulders. B.

Starting posture: put the barbell behind the neck and shoulders, hold both ends of the barbell with both hands and balance the center of gravity of the barbell. Two feet apart

The distance is about 15-20 inches, and the toes are slightly apart. C. course of action: always look forward with your eyes. Then bend your knees slowly.

Until you squat down to the full squat position. In the whole process of squatting and starting, the torso is straight, the back is straight, and the head is straight.

Lift slightly (always looking at a point). When the thigh rises above the horizontal position, slowly straighten to the original position. Bijiao

Always lay flat on the ground. D: Training points: If you relax your ankles or let your heels off the ground, you will find it difficult to master squats.

Balance the center of gravity. You can practice by putting your heel on a 2×4 inch mat.

These are all good bodybuilding movements. Stick to it, and you will be in good shape.

In addition, protein powder is edible, so don't worry. Just buy regular brands, not always cheap ones.