1, side lift

2. Front flatbed elevator

3, arm flexion and extension

Second, elastic belt resistance training can obtain three different training effects:

1, increase muscle strength (it is easier to increase strength)

2, increase muscle circumference (muscle fibers become thicker, circumference increases)

3, increase muscle endurance (repeat the action many times, but don't feel tired)

Before training, you should first consider your training purpose. Different training purposes, change the training methods, so as to produce different stimuli to the muscles and achieve the training effect. For example, in order to thicken muscle fibers and increase muscle circumference, bodybuilders in the market will adopt a training program with high resistance and few times; On the contrary, in order to reduce fat and tighten loose muscles through training, women will adopt a low-resistance and repeated training method.