Seen from the side. John's back muscles are at least 4 inches thick (1 inch = 25.4 mm). From the front, his back looks like the head of an angry cobra. Such a beautiful back muscle is trained by using dumbbell strokes, because this action allows him to stretch and contract the latissimus dorsi to the maximum extent. He put one leg on the stool, the other leg flexed slightly, stepped on a 6-inch-high wooden platform, leaned forward, tried to put down the dumbbell to pull the latissimus dorsi, and then pulled the dumbbell up until his hands exceeded the inclined upper body. When the dumbbell is put down, the lowest point is deeper than the average person. Try to fix the shoulder during the whole movement, and don't make it swing too much. Do it 8 times in a group.
Second, lying birds.
Lie on your back on a stool with a certain inclination, fully stretch your chest muscles and fully stimulate them. When doing it, cross your legs and leave your feet off the ground to avoid hunchback and weaken the training effect. Dumbbells are lifted to the highest point without touching, and elbows are slightly bent when falling. He said, you should imagine that you are holding a big bucket when you fly. Only in this way can we ensure the correct action. The weight of dumbbell is the weight that can only be lifted 8- 10 times.
Third, lie on your back and clip your chest.
On the bench, the body is perpendicular to the bench, the middle and upper part of the back touches the bench surface, the head is suspended, the feet are on the ground, and the arms are kept straight during the action. Pay attention to breathing, exhale when the dumbbell is lifted from the lowest point and inhale when the dumbbell falls from the highest point. The fall must be sufficient, so that the dumbbell almost touches the ground. Do it 20 times in a group.
Fourth, bird prone.
John says this is the most effective way to widen shoulders. Every time he trains his shoulders, he puts this action in front, because the back of deltoid is the most difficult to practice and the most difficult to grow. He put a towel on a half-height stool and put his forehead on the towel. Lift your arm slightly to one side, turn your thumb to the ground twice, lift your elbow slightly over your shoulder, and then slowly fall back. Generally do 12- 15 times.
Verb (abbreviation of verb) Arnold elevator
Lifting is as important to shoulder muscles as squatting is to quadriceps femoris. Sometimes he stands up, sometimes he sits up and sometimes he turns his shoulders (this action was advocated by Arnold the year before last). Pay attention to the fact that the upper body must be upright, and the back should be supported by itself or fixed with a belt, so as not to make the shoulders sway unsteadily.
This movement is more difficult than ordinary dumbbells, so it is slightly lighter. At first, hold the bell on the shoulder with your palm. When lifting, the wrist rotates outward, and when reaching the highest point, the palm is forward. The trick of this action lies in the elbow, that is, keeping the elbow vertically extended and lowered. One group did it 6- 12 times.
Sixth, bend down and lift.
He first did several groups of 20 lightweight warm-up exercises, and then gradually increased the weight and reduced the number of times. The action is that the upper body leans forward parallel to the ground, so that the big arm is close to the side of the body and the palms are opposite. With the elbow joint as the axis, the bell is pulled backward and then lifted up slightly higher than the back, which makes the triceps brachii more stimulated. When the arm reaches the limit, rotate the wrist 90 degrees and tighten the triceps completely. Do it six times with heavy objects.
Seven, supine arm flexion and extension
Lie on your back on a flat stool, cross your feet off the ground, lift your head slightly off the stool, hold the bell with your hands facing each other, and fix your big arm at a 45-degree angle with your trunk. Do arm flexion and extension, 6- 12 times as a group.
Eight, inclined plate arm bending
John said that during the movement, the upper arm should not leave the inclined plate, and the arm should be fully extended, but not excessive, which is the most important thing to pay attention to.
Alternate arms, more concentrated, improve the separation of biceps brachii. In the process of bending, the biceps are always in a state of contraction. Therefore, the arm should not be close to the shoulder when bending, otherwise the biceps will have a temporary rest and reduce the training intensity. Do it 5-7 times for each heavy group and 12-20 times for each light group.
Nine, the thumb bends upwards.
This action is to increase the fullness of biceps brachii and the separation of brachialis muscle. Hold a dumbbell in each hand and hang it on the side, palms facing each other, bending upward, keeping palms inward and thumbs upward. When the dumbbell is lifted to the chest, turn your wrist so that your palm is up. During the exercise, the upper arm does not move, and one group does G times.
Ten, one leg squat
In order to make his thighs strong and beautiful, John practiced one-legged squat. He doesn't count the times, but each group has no fewer than 12 times, up to 50 times.
He did this exercise with enough weight, focusing on the correctness of the action and the feeling of the quadriceps. Keep practicing until the quadriceps has a burning sensation. Pay attention to keep your knees and toes on the same plane during the action to avoid injury. He usually squats down to his hips below his knees, so that his thighs are more beautiful and his muscles grow faster. Standing on a stool, the other leg naturally hangs down. Hold the bell with both hands, or put the dumbbell on your shoulder.
Eleven, straight leg hard pull
This exercise is to enlarge latissimus dorsi. Stand with dumbbells at your sides, hands facing each other. The upper body leans forward, at the same time, the palm faces the fibula, the head is raised, and the knees are slightly flexed, so that the back is fully extended, but there is no uncomfortable feeling. Then. Pull up the dumbbell and rotate your arms at the same time until the tiger's mouth is opposite. Do it 6 times in each group.