Dumbbell side lift

Target muscle: deltoid intermediate tract

Common mistakes: dumbbells are on the front side of thighs, and then start to move; The driving action of tilting forward; The hand position in the highest position is wrong.

How to correct it: stand up straight, and then hold a dumbbell in each hand, located on both sides of the thigh. Don't use any lever, don't shake, just lift the dumbbell and bend your elbow slightly. Raise your arm parallel to the ground. Keep the peak position contraction 1 sec, and put your palm flat on the floor (or lean forward slightly).

High level pull-down

Target muscles: wide grip stimulates the middle back muscles and narrow grip stimulates the latissimus dorsi muscles.

Common mistakes: using motion potential energy to act; Excessive backward inclination; Can't keep shrinking; Can't stretch enough.

How to correct it: No matter whether you use a wide grip or a narrow grip, you must start this action in a fully extended position. In the initial position, you sit up straight and don't use any motion potential energy.

When you pull down the lever, the lower back begins to bend slightly and contract the scapula to protrude. In the bottom stage, you need to lean back slightly, but keep shrinking for one second. Slowly return to the fully extended position.

Barbell bending

Target muscle: biceps

Common mistakes: shaking load; Lean back; Bend your wrist backwards; Elbows are tilted too far up/forward.

How to correct it: grab the barbell with a shoulder-width grip (different grip distances will determine whether to stimulate the inner and outer biceps). Keep your elbows at your sides, straighten your wrists, and bend the barbell upward without using potential energy or leaning backwards. Squeeze the biceps for a moment and slowly put the barbell back to the starting position.

Lie on your back and bend your legs

Target muscle: hamstring muscle

Common mistakes: using motion potential energy to complete centripetal contraction; It is difficult to control centrifugal contraction; Peak shrinkage cannot be completely achieved; Excessive involvement of the lower back.

How to correct it: lie on the instrument, hold the handles on both sides and stabilize the trunk. Make sure the pad is in a comfortable position, that is, the lower part of your calf, and ensure the whole range of motion. Driving hamstring muscle to lift load

Boating by rope

Target muscle: wide grip stimulates the middle back; Narrow grip stimulates latissimus dorsi

Common mistakes: the initial position is too forward, and the bottom position is too backward; Lack of contraction and stretching of back muscles; Use inertia to drive a larger load.

How to correct it: Sit down and choose the appropriate handle (depending on the target muscle), and fully stretch the back muscles in the initial position. When stretching, the shoulders are soothing, so the latissimus dorsi will be pulled by resistance. You just need to lean forward a little, and your back should not be too low.

Barbell shrugged.

Target muscle: trapezius muscle

Common mistakes: too heavy to complete the whole training; Short, fast and wave-like movement; The position of the head is wrong; Contraction of scapula at the top of exercise.