First, the standing barbell bends the target muscle: biceps brachii 1. Feet are shoulder-width apart, knees are slightly bent, hands hold the barbell in a middle grip and hang it on the front of thighs, upper arms are close to the body, palms are forward. 2. Bend the barbell to the chest with the contraction force of biceps brachii, and do peak contraction. Then slowly put it down and recover.
Second, squat dumbbell bending lift target muscles: the lateral head of biceps brachii and brachial muscle 1. Sit with your feet at the end of the stool, lean forward with your upper body, hold the bell hanging between your legs with one hand, and support the lower part of your arm and elbow joint on the inside of the same leg. The other hand can support the legs and maintain balance. 2. With the elbow joint as the axis, the forearm is bent upward by the contraction force of biceps brachii to perform peak contraction. Then slowly put it down and recover.
Third, the standing high-position stretcher bends the target muscle: biceps brachii 1. Stand between two tensioners, raise your arms horizontally, hold a handle in each hand, and palm up. 2. Try to keep the upper arm still, and use the contraction force of biceps brachii to pull the handle above the shoulder to make the contraction peak. Then slowly recover along the original road.
Fourth, the standing low posture retractor bends the target muscle: biceps brachii 1. Facing the crime of low tension, stand with your arms drooping, your hands shoulder-width apart, and hold the handle on the front side of your thigh with your palms up. 2. Without moving the upper arm, bend up to the chest with the contraction force of biceps brachii, and do peak contraction. Then slowly put it down.
Fifth, the arm bends to lift the target muscles: the lower part of the biceps brachii, the muscle abdomen and the inner head 1. Adjust the height of the seat so that the armpits are just on the support plate, the feet extend forward to stabilize the body, and the palms hold the lever upward. 2. Bend upward with the contraction force of biceps brachii for peak contraction. Then slowly put it down.
Six, sitting on the barbell neck and back arm flexion and extension target muscle: triceps brachii 1. Sit in a chair with your feet flat on the ground, your upper back close to the back of the chair, your arms raised close to your ears, and your elbows bent 90 degrees. 2. Keep the upper arm still and lift the barbell to the top of your head with the contraction force of triceps brachii for peak contraction. Then slowly lower to the starting position.
Seven, sitting dumbbell neck back arm flexion and extension target muscle: biceps brachii 1. Sit on a stool with your feet flat on the ground. Hold one end of the dumbbell with both hands and straighten your arms up. 2. Use the tension of the triceps brachii to control the dumbbell to slowly fall to the back of the neck, and then lift the dumbbell with the contraction of the triceps brachii.
Eight, supine barbell arm flexion and extension target muscle: triceps brachii 1. Lie on your back on the bench, put your feet flat on the ground, straighten your arms up and hold the barbell tightly with your hands. 2. Keep the upper arm still and hang the two forearms to the front of your head with the tension of triceps brachii. Then lift the barbell with the contraction force of triceps brachii.
Nine, prone dumbbell single arm flexion and extension target muscle: triceps brachii 1. Kneel your inner legs and arms on the bench, bend your upper body forward and parallel to the ground, stand and support your outer legs, and lift the outer bell to the upper arm and parallel to the ground. Look forward at first sight. 2. Use the contraction force of triceps brachii to lift the dumbbell backwards until the arm is straight, and then return to the original way.
X. The target muscle is pressed by the tensioner: triceps brachii 1. Stand facing the pressurizing device, with two upper arms close to the side, holding the handle with both hands and separating from the chest. 2. Press your hands with the contraction force of triceps brachii until your arms are straight. Then slowly return upward with the tension of triceps brachii.
Eleven, narrow push-ups target muscle: triceps brachii 1. Same as usual push-ups, but the distance between hands is several centimeters. 2. Slowly lower your body until your upper arm is parallel to the ground. Then lift it, but don't straighten your arms completely.
Twelve, kneeling barbell wrist bending target muscle: flexor carpi ulnaris. Flexor carpi radialis (flexor digitorum medialis in front and extensor carpi lateralis in the back) 1. Kneel in front of the stool, put your forearms on the stool surface, and hang your hands out of the stool. 2. Bend the barbell upward to the limit and do peak contraction. Then try to put it down and restore it.
13. Lateral bending target muscle, forearm muscle and brachial muscle machine 1. Stand naturally, hang the bell by your side with your hands and rush forward with your eyes. 2。 Bend forearm muscles and brachialis muscles to the front of the shoulder and do peak contraction. Then slowly put it down for reduction.
In the above exercises, each target muscle group chooses 2~3 movements, each movement has 2 ~ 3 groups, and each group has 8 ~ 12 times.