Three days a week (obese body fat):
Monday: Shoulder, chest, back, brachial II, brachial III, abdomen, aerobic training15min Tuesday: 30-60min aerobic training Wednesday: brachial II, brachial III, thigh, calf, abdomen, aerobic training15min Thursday: 30-60min aerobic training Friday: Shoulder.
Barbell bench press-pectoralis major, deltoid and triceps brachii. Key points: don't arch your back and hips, and don't hold your breath, which will make your muscles out of control and dangerous.
Dumbbell bench press-pectoralis major, deltoid and triceps brachii. The main points are the same as above
Narrow grip-inside pectoralis major, deltoid and triceps brachii. Key points: wide grip bench press is mainly to make pectoralis major develop from the inside out.
Upper oblique barbell bench press-the upper part of pectoralis major, followed by deltoid and triceps brachii. Key points: Generally, a wide grip distance is adopted, and the bar is put down at the clavicle.
Tilt dumbbell bench press upwards-the upper part of pectoralis major, followed by deltoid and triceps brachii. Key points of training: keep the chest muscles in a state of tension all the time, and the triceps brachii is used as an auxiliary supplementary strength.
Tilting dumbbell bird-upper chest and deltoid muscle. Point: When you fall, your elbow bends slightly. If it is straight, it is difficult for the chest muscles to get the feeling of stretching and muscle contraction.
Dumbbell bird in prone position-pectoralis major and deltoid. The main points are the same as above
Longmen clip chest-pectoralis major and deltoid muscle. Key points: keep your upper body slightly forward, fully stretch your chest muscles, and move slowly. The position of grip collision is high, and bodybuilding is the upper chest; Located in the middle or lower part, bodybuilding is the middle chest or lower chest.
Lie on your back and bend your arms upward-pectoralis major, triceps brachii, serratus anterior and latissimus dorsi. Key points: the grip distance is narrower than the shoulder. Put two hand rattles on the ground behind your head, and then bend your arms slightly to pull the barbell above your chest so that it won't touch the ground when you restore it.
Back muscles:
Pull-ups (front and back of neck)-latissimus dorsi and shoulders. Training points: when the whole body is drooping, the scapula should be relaxed to fully extend the latissimus dorsi.
Sit down (front and back of neck)-deltoid, trapezius and upper back
Barbell bends to row latissimus dorsi, followed by trapezius and rhomboid. Key points of training: the upper body bends forward parallel to the ground, and a wider grip can stimulate muscles in different parts.
Row in a sitting position-upper latissimus dorsi. Key points: Keep your arms close to your side and keep your upper body chest, which is beneficial to the contraction of latissimus dorsi. When the arm is drooping, the scapula should be relaxed to fully lengthen the latissimus dorsi.
Push-ups-sacrospinous muscle. Training points: During the movement, always keep your back straight, and when your upper body bends forward, try to be slow.
Stand with a load and lean upward-sacrospinous muscle
Abdominal muscles:
Sit-ups on the bench-upper abdomen. Key points: In order to make the abdominal muscles contract better, the lower back should be close to the ground.
Lie on your back and lift your legs-lower abdomen. Key points: when lifting, the thighs are perpendicular to the trunk, and the lower abdominal muscles can be tightened when the back is always close to the stool surface.
Sit-ups-Hold the fixed object behind your head with both hands, straighten your whole body, bend your legs upward to the maximum extent, and still control your abdominal muscles when falling to avoid falling too fast.
The horizontal bar closes the leg-bend your knees, try your best to close the calf to the highest point, and straighten it completely when it droops.
Sit with your legs down-put your hands back on the stool, straighten your legs forward, then bend your knees to contract your calves to the maximum extent, and when you land, your calves are completely straight. The higher and slower, the greater the effect.
Quadriceps femoris and gluteus:
Squat (behind the neck)-thigh muscles, gluteus maximus, lower back
Leg lifts-quadriceps and gluteus maximus. Key points: When pedaling, put the whole sole flat on the resistance board, and control the descending speed of the resistance board when bending your knees. Can beautify the curves of buttocks and legs.
Squats with arrows-gluteus maximus and quadriceps femoris. One knee bends forward and the other leg sinks slightly. When squatting to the lowest position, both legs are straight at the same time.
Biceps brachii:
Standing dumbbell bending-biceps brachii
Sit on dumbbells and bend alternately-biceps brachii
Barbell bending-biceps brachii, followed by forearm muscles. The upper arm always sticks to the side. Key point: it is more effective to lift the barbell and make the trunk slightly backward. Must be fully extended and fully contracted.
Triceps brachii:
Sitting posture, flexion and extension of one arm, neck and back arm-triceps brachii. Point: It's better to fall obliquely behind your head with a bell than to fall straight behind.
Flexion and extension of neck back arm in standing posture-triceps brachii. Key points: the upper arm must be close to the ear, with both elbows clamped and the elbow tip perpendicular to the ground.
Supine back support-triceps brachii. Key points: put your hands behind a slightly higher table, bend your elbows slowly, sink as much as possible, and then stretch your arms to support your recovery. When the arms are flexed and stretched, the middle speed is stable, the body should be straight, and the elbows should be clamped inward.
Deltoid (shoulder):
Dumbbell press-deltoid muscle
Neck muscles:
One-handed lateral neck flexion and extension,
Positive pressure on neck flexion and extension with both hands,
Flexion and extension of iron neck under head pressure