I hope it helps you.
Horizontal lifting
Starting posture
Sit on the bench and put the barbell above the nipple.
Action process
Lift the barbell vertically until your arms are completely straight and your chest muscles are completely contracted. Hold for one second and slowly fall.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
Be careful not to use excessive resistance. Use less force at first, and then gradually increase it to avoid neck sprain. No neck rotation is allowed.
Upward inclined horizontal elevator
Starting posture
Lie on the bench with your head up 30-45 degrees, and put the barbell on your chest with your hands.
Action process
Lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
A downward sloping horizontal elevator
Starting posture
Lie on the bench with your head down and put the barbell on your chest with your hands.
Action process
Lift the barbell vertically until the arms are completely straight, rest for one second, and slowly fall back to the original position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when descending slowly, and exhale when descending to the original position.
Dumbbell fly
This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.
Starting posture
Lie on your back on the bench, fists facing each other, holding dumbbells; Arms straight up and perpendicular to the ground, feet flat on the ground.
Action process
Hands are vertical to both sides, elbows are slightly bent until they can't be lower. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.
Breathing method
Inhale when your arms are apart and exhale when you return.
Pay attention to key points
Don't hold your hand tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
Horizontal straight arm pull-ups up
Starting posture
On the bench lying on your back, two hands hold dumbbells or barbells, and the arms are straight and parallel to the ground. Put your feet flat on the ground or bench.
Action process
Keep your arms flat, pull the dumbbell or barbell up and back, and lower it as low as possible. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side.
Breathing method
Inhale when pulling up and backward, and exhale when pulling up and forward.
Pay attention to key points
When pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body.
Shoulder muscle training
Forward flat lift of deltoid muscle
Starting posture
Legs upright, chest out and abdomen in. Hold dumbbells or barbells with both hands and hang your arms in front of your legs.
Action process
Hold the bell with your straight arm and lift it slightly over your shoulder. Hold still for a second, then slowly lower your straight arm and return to your leg. If you use dumbbells, you can do it with your left and right hands once and alternately.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
When lifting, keep your whole body upright, keep your arms straight, and focus on the deltoid.
Lateral lifting of middle deltoid muscle
Starting posture
Open your feet naturally, hold the dumbbell with both hands and hang it at your sides.
Action process
Contraction of deltoid muscle, straight arm to the side, until slightly higher than the shoulder, rest for a second, and then slowly lower the arm to the drooping position.
Breathing method
Inhale when lifting, and exhale when standing still. Inhale when falling and exhale when falling completely.
Pay attention to key points
When lifting, keep your whole body upright, don't sway and bend, and keep your arms straight.
Stretch the middle of deltoid muscle on one arm side.
Starting posture
Stand upright with one foot covering one handle of the tensioner or one end of the rubber strip. Put your other hand on your waist.
Action process
To contract the deltoid muscle, with one hand, pull the stretcher or rubber strip to the side at shoulder height. Press your waist with your other hand to keep your balance. After pulling to the highest point, pause for one second, and then under the control of deltoid muscle, let the tension spring or rubber strip slowly relax to the starting position. After repeatedly practicing one shoulder and failing to pull it up, practice the other shoulder.
Breathing method
Inhale when pulling up and exhale when reaching the top. Inhale when falling, and exhale when falling to the bottom.
Pay attention to key points
When pulling up, don't shake your body to help. This action can also be done with dumbbells and side lying.
Deltoid muscle back bend, side lift.
Starting posture
Open your feet, bend forward 90 degrees, hold the dumbbell with both hands, and hang your arms straight down your shoulders.
Action process
The deltoid muscle contracts at the back, and the straight arm lifts the dumbbell from both sides until it is parallel to the ground. Hold still for a second, then slowly lower your arm.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
When lifting and lowering dumbbells, keep your whole body steady and don't swing. Focus on the back of the deltoid. Relax completely before lifting, and contract completely when reaching the highest point. This action can also be done on the bench.
Back upright push of deltoid muscle
Starting posture
Pull the barbell from the ground to your chest and stand upright.
Action process
Push your arms straight up until they are completely straight, rest for a second, and let the barbell slowly fall to your chest.
Breathing method
Inhale when lifting, and exhale when falling.
Pay attention to key points
Don't swing when the barbell goes up and down. This action also has a great exercise effect on triceps brachii. If the barbell falls behind the neck, it will have a great exercise effect on the back of deltoid muscle, which is called neck back pressure. Stools can also be recommended for the chest and nape of the neck. Dumbbells can also be used, and the left arm and the right arm can alternately push up and down at the same time. By doing this, you can inhale when pushing up and falling, and exhale when you are still.
Abdominal muscle exercise
Lie on your back with your ends up.
Practice method: lie flat on the floor or bed, straighten your legs together naturally and straighten your arms behind your head naturally. When sitting up, your legs and arms are lifted up and down at the same time, moving closer to the middle of your body, folding your body shape in half with your hips as the axis, then restoring it to its original state, and then continuing to do the action from both ends. Do l0- 15 times in a row, do 2-3 groups each time, and exercise 3-5 times a week. After getting up in the morning or doing other exercises, you can exercise with the help of practice.
Requirements: when sitting up at both ends, the limbs should be naturally straight, the knees should not be bent, and the movements should be carried out at the same time, and there should be no order; Inhale when the two ends are up and exhale when the legs are down. Don't hold your breath intentionally. At the beginning of training, the coordination may be poor, and the hands and feet can't be lifted or folded at the same time at a small angle (the hands and feet can't touch each other). It doesn't matter, with the passage of time, the action can be completed perfectly. Function: increase the strength of waist and abdomen and improve the coordination of the body.
Back muscle training
Upper back vertical shrug
Start with an upright posture, and hold the barbell or dumbbell with both hands in a forward (prone) grip with the grip distance slightly wider than the shoulder.
Action process
First, let the shoulders lean down as far as possible, and the arms are not forced at all. Then, lift your shoulders (mainly contract trapezius muscles), stand still for one second, let go of your shoulders and repeat.
Breathing method
Inhale when your shoulders are raised and exhale when you are relaxed.
Pay attention to key points
Lift your shoulders and lift the barbell slightly. You can't bend your elbow just by contracting the trapezius muscle.
Upright rowing with upper back
Starting posture
Open your feet naturally, hold the bar with both hands, and the grip above the grip distance is narrower than the shoulder (it can be so narrow that two fists meet in the center of the bar).
Action process
Pull the barbell up slowly until the bar almost touches the chin. Hold still for one second and let the barbell droop slowly until the arm is completely straight. Repeat.
Breathing method
Inhale when the barbell is pulled up and exhale when it is drooped.
Pay attention to key points
When doing pull-ups, keep the barbell as close to your body as possible. If the grip is wide, lift the barbell with the tip of the elbow up. Don't swing when pulling up. The drooping barbell should walk slowly, and finally let the barbell droop as much as possible.
Latissimus dorsi pull-ups
Starting posture
Hold the horizontal bar with both hands, with a wide grip distance (palm forward), feet off the ground, and arms naturally droop and straighten.
Action process
Pull up with the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.
Breathing method
Inhale when pulling up and exhale when hanging down.
Pay attention to key points
When pull-ups, focus on latissimus dorsi, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.
Latissimus dorsi sitting pull-down hanging rod
Starting posture
Sit on the stool, straighten your hands up, with a wide grip distance, and hold the hanging stick forward (palm forward).
Action process
The latissimus dorsi contracts, and pull down the hanger as far as possible until it touches the back of the neck, shoulders or chest. Then slowly relax the latissimus dorsi muscle and let the hanging rod shrink back to the height of the arm straight.
Breathing method
Inhale when pulling down the hanging rod and exhale when releasing it.
Pay attention to key points
It is important to control the contraction and relaxation of latissimus dorsi. If the sitting height is not suitable, you can do it standing or kneeling.
Latissimus dorsi bent over and rowed
This movement is one of the basic movements to exercise latissimus dorsi, which can be done with barbells and dumbbells. When using the barbell, the grip distance is wide, and it has a great exercise effect on the lower end of latissimus dorsi when it is pulled up to touch the abdomen. The grip distance is narrow, and it has a great influence on the upper part of latissimus dorsi when it is pulled directly to touch the chest. If you use dumbbells, you can do it alternately with your left and right hands or practice one side first and then the other side alone.
Starting posture
Bend your knees, lean forward, hold the barbell with your arms straight so that the barbell is slightly off the ground. Don't be depressed.
Action process
The latissimus dorsi contracts, pulls up the upper arm, pulls the barbell as high as possible, and stands still for one second, so that the barbell slowly descends until the arms are completely straight and drooping.
Breathing method
Inhale when lifting the barbell and exhale when lowering it.
Pay attention to key points
When pull-ups, you should think that the main strength comes from the contraction of latissimus dorsi, not the hips. When pull-ups, the waist should be tightened, the upper body should try not to shake, the legs should exert strength, and the hips should move backwards to maintain balance. If rowing with one hand, the other hand can be supported on the knee or stool.
Latissimus dorsi and rowing
Latissimus dorsi muscle change action
Starting posture
Put a barbell at one end of the bar, leaving one end blank, and press it against the corner or with a heavy object. Riding across the bar, facing the heavy end, standing on the mat, knees slightly bent, hips moving backwards, hands holding the bar in tandem close to the barbell. Pull the heavier end slightly off the ground. Hang down your arms, don't bow your head.
Action process
The latissimus dorsi contracts and bends the elbow to draw the heavy end of the barbell closer to the sternum. Hold still for a second and try to tighten the latissimus dorsi. Relax the latissimus dorsi and let the heavy end of the barbell descend slowly.
Breathing method
Inhale when pulling up and exhale when descending.
Pay attention to key points
In order to use the contraction force of latissimus dorsi as much as possible, you should relax your grip with both hands to reduce your arm strength. Keep your upper body still and don't let it rise to help. Let latissimus dorsi relax completely before pulling, and contract completely when pulling to the highest point. Hold your chest out, tighten your waist, step on your legs hard, and move your hips back.
Hard pulling of straight leg of sacrospinous muscle
Starting posture
Feet apart, slightly narrower than shoulders. Bend forward, don't bend your knees. Hold the lever with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head.
Action process
Contraction of lower back muscles, upper body upward and backward, and shoulders backward as far as possible. Finally, try to contract the sacrospinous muscle, rest for a second, and then bend forward slowly until the barbell piece almost touches the ground. If you want to increase the back flexion and extension to increase the exercise effect, put your feet on the mat and put the barbell on the ground.
Breathing method
Inhale when pulling up and exhale when putting down.
Pay attention to key points
Always keep your legs upright and don't bend your knees. Always keep your thoughts on your back. Move smoothly, use heavy objects, but not too heavy. Never use heavy objects suddenly. You can also bend your legs to do this action, which is called "bending your legs and pulling hard". It has a little less exercise effect on the lower back, but it helps to exercise the quadriceps femoris.
Excessive sacrospinous muscle
Starting posture
Lie on the bench and let your upper body slide forward until your lower abdomen sticks to the edge of the bench. Bend forward and let your upper body droop straight. Let your partner press or sit on the calf. Cross your hands on your chest. To increase resistance, you can also hold a barbell piece on your chest.
Action process
Try to keep your upper body upright, and when you reach the highest point, stand still for one second. Then reply slowly.
Breathing method
Inhale when standing up and exhale when leaning forward.
Pay attention to key points
When stretching upward, try to contract the sacrospinous muscle, and don't move too fast.
Sacrospinous muscle is compressed and bent.
Starting posture
Lift the barbell at the back of the neck and shoulders, hold the bar with wide hands and stand upright.
Action process
Bend forward slowly until the upper body is parallel to the ground, rest for a second, and stand up until the whole body is upright.
Breathing method
Inhale when bending forward and exhale when standing.
Pay attention to key points
When the upper body flexes and stretches, always keep your chest and abdomen tight and your feet straight. Hold the bar tightly with both hands to avoid slipping on the cervical vertebra. Consciously and completely contract the sacrospinous muscle when standing.
Leg muscle training
Squat back of quadriceps femoris
Starting posture
Stand in front of the squat rack, bend your knees, hold the barbell on the squat rack with both hands and shoulder it behind your neck. Take two steps forward, with your feet open, slightly wider than your shoulders, your toes slightly outward and your body straight.
Action process
Kneel and squat down to the upper thigh parallel or slightly below the ground, and stand still for one second. The thighs and hips force the feet to land and make the body upright. Repeat according to the specified number of times and groups. When finished, stand back and put the barbell back on the squat rack.
Breathing method
Exhale when squatting, and inhale when standing up.
Pay attention to key points
During the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse and the movement should be stable. When the leg is almost straight, straighten the knee joint forcibly.
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Squat forward of quadriceps femoris
Starting posture
Stand in front of the squat rack, bend your knees, put your hands on your chest and shoulders and hold the barbell on the squat rack. Take two steps forward, with your feet open, slightly wider than your shoulders, your toes slightly outward and your body straight.
Action process
Kneel and squat down to the upper thigh parallel or slightly below the ground, and stand still for one second. The thighs and hips force the feet to land and make the body upright. Repeat according to the specified number of times and groups. When finished, stand back and put the barbell back on the squat rack.
Breathing method
Exhale when squatting, and inhale when standing up.
Pay attention to key points
During the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse and the movement should be stable. When the leg is almost straight, straighten the knee joint forcibly.
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Leg lifting with quadriceps femoris
Starting posture
Lie on your back on the bottom plate of the "leg support", curl up your legs, and let the whole sole stand against the bottom surface of the weighting plate.
Action process
Push your legs up until they are completely straight, and at the same time try to contract the quadriceps femoris. Hold still for one second, bend your knees and let the weighting plate slowly descend to the first height. Do it again and again.
Breathing method
Inhale when pedaling hard, and exhale when descending.
Pay attention to key points
When lying on your back, your hips are just below the center of the load-bearing plate. When pedaling the board, the whole sole of the foot is flat on the bottom of the board.
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Leg flexion and extension of quadriceps femoris
Starting posture
Sit on an autocratic bench, add a barbell piece with the required weight on the other side of the roller, hook the roller with your feet, and make a 90-degree angle between your calf and thigh.
Action process
The legs forcibly contract the quadriceps femoris, straighten the knee joint, and make the calf straight up. Hold still for one second, lower your calf and repeat the above actions.
Breathing method
Inhale when pedaling hard, and exhale when descending.
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Biceps femoris vertical leg bending
Starting posture
Standing on a tall wooden block or low stool, one foot is tied with a dumbbell, which naturally hangs directly outside the wooden block, the other leg supports the weight, and one or two hands hold the wall or batten.
Action process
Bend your knees, bend your calves back as far as possible, rest for a second, and try to contract your biceps. Naturally lower the calf to its original position. Repeat.
Breathing method
Inhale when the calf is bent and exhale when it is drooping.
Pay attention to key points
Don't let your thighs swing back and forth when bending your calves.
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Biceps femoris prone leg flexion.
Starting posture
Lie prone on a special bench, hook your ankles under the roller, and add a barbell piece with the required weight on the other side of the roller.
Action process
Bend your knees, bend your calves backwards, and try to contract your biceps when you reach the highest point. Hold still for one second, straighten your calf to its original position, and repeat.
Breathing method
Inhale when bending the calf and exhale when lowering it.
Pay attention to key points
When bending the calf, the thigh is flat on the stool surface. If you don't have a special bent leg bench, you can lie on an ordinary bench with dumbbells and barbells.
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Stand on your legs and raise your heels.
Starting posture
Put the barbell on the back shoulder of the neck, open your feet, buckle your toes slightly inward or outward, and stand on the mat with your feet exposed.
Action process
Contraction of calf muscles, so that the heel as high as possible, so that the gastrocnemius muscle completely tightened. Hold still for a second, put down your heels and recover. Do it again and again.
Breathing method
Inhale when you lift your heels, and exhale when you put them down.
Pay attention to key points
Pay attention to keep the center of gravity stable when the heel is raised and lowered, and lift the forehead forward when the body stands on tiptoe. When descending, make the heel lower than the surface of the mat.
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Leg donkey raises heel.
Starting posture
Stand on the edge of a long mat with the sole of your foot. Lean forward and put your hands on the stool in front of you. Let a companion ride on the hip behind him.
Action process
The calf gastrocnemius contracts, raising the heel as much as possible, resting for a second, putting down the heel, and repeating.
Breathing method
Inhale when the heel is raised, and exhale when it is lowered.
Pay attention to key points
Let the cycling partner sit back as far as possible, so that the body weight is mainly on the hips, not the waist. Put your heels under the mat. At the beginning, don't reach the highest height immediately to avoid calf cramps, and then gradually improve and completely contract the gastrocnemius. When the heel drops, try to be lower than the pad surface to increase the lifting range.
Neck muscle training (action picture)
One-handed lateral neck flexion and extension
Starting posture
Press one hand on the right side of the head and the other hand on the left waist. You can sit or you can sit.
Action process
The hand pressing on the right side of the head pushes the head to the left, while the neck tries to resist and prevent it from being easily overwhelmed, but it is gradually overwhelmed. Then, the neck forcibly lifts the head to the right, and the right hand forcibly presses the head to prevent the head from being easily lifted, but gradually becomes completely vertical. Repeat this many times until the neck feels sore. After practicing one side, change to the other side.
Breathing method
Inhale when pressing the head with one hand, and exhale when pressing the bottom.
Pay attention to key points
Be careful not to use excessive resistance. Use less force at first, and then gradually increase it to avoid neck sprain. Don't let the neck have any rotation.
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Positive pressure neck flexion and extension with both hands
Starting posture
Cross your hands and press them behind your head.
Action process
Press the head hard with both hands to make it bend forward and downward. The neck resists hard to prevent it from being pressed down easily, but it gradually presses to the neck and touches the clavicle handle. Then, the neck forcibly lifts the head upward, and both hands forcibly press the head to prevent the head from being easily lifted, but gradually lifted to the original position.
Breathing method
Inhale when pressing the head with both hands, and exhale when pressing the bottom. Inhale when the head is lifted, and exhale when it is lifted to the original position.
Pay attention to key points
Don't lean forward and lean back when your head flexes and stretches. Be careful not to use too much resistance. Use as little force as possible for the first few times, and then gradually increase it to avoid neck sprain. Don't let your neck rotate, just bend and stretch.
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Flexion and extension of iron neck under head pressure
Starting posture
On a prone bench, put an iron piece in your hands behind your head and hang your head.
Action process
The neck forcibly lifts the head as high as possible. Relax your neck and let your head droop slowly to its original position.
Breathing method
Inhale when the head is raised and exhale when it is drooping.
Pay attention to key points
When the head is lifted, try to look up and when the head is drooping, try to look down. Only in this way can the flexion and extension be thorough.
Exercise the muscles of the buttocks and lower back.
Step 1: Stand up straight, try to stay straight, put your hands on the back of the chair or lean against the wall.
Step 2: straighten your left foot and open your right foot outward.
Step 3: slowly lift your right leg as far back as possible, preferably stop at the highest point for five seconds, and then slowly lower your right leg.
Step 4: Change feet after a certain number of times. This action can eliminate the fat on the upper part of the buttocks, tighten the muscles of the buttocks, and reduce the fat between the buttocks and the lower back.
When doing leg lifting, you should not lean forward or deform because of leg lifting, and your knees should not bend. When holding the chair back or leaning against the wall with both hands, you can't completely concentrate on the chair or the wall, you can only lean against it gently. It's best to do this group of exercises six to eight times without interruption, then do it on one foot, have a rest, and repeat a cycle with both feet.
How to breathe correctly during exercise
Bodybuilding is a kind of exercise which is mainly aerobic metabolism and supplemented by anaerobic metabolism. Practitioners are required to master the correct breathing methods during exercise, otherwise dizziness, nausea, premature fatigue and other phenomena will easily occur. Here are some correct breathing methods for bodybuilders.
First, synchronous breathing method
Breathe every time you do an action, and breathing is done during the action.
1. When the muscles contract, hold your breath instantly and exhale quickly, and when the muscles stretch, inhale slowly. Generally, this breathing method is used when the load is heavy, the action is carried out in supine position, or the shoulder strap and chest and abdomen must be fixed. For example, when doing "wide push behind the neck", "supine push" and "leg lift". In chest exercises, in order to reach the requirements of keeping your chest as high as possible and sinking your shoulders, you are allowed to take deep breaths, such as "supine birds", but you must hold your breath for a short time and exhale.
2. Breathe in quickly when muscles contract, and exhale slowly when muscles stretch. This way of breathing is contrary to the above formula. It is fast and powerful when inhaling and slow and long when exhaling. Generally used for light load and concession exercises. For example, when doing "dumbbell bending" and "bird standing". This method emphasizes the concentration of ideas.
Second, asynchronous breathing
Breathing frequency is not equal to the number of exercises, and breathing is carried out in the interval of exercise.
1, several actions in one breath. Pause after several consecutive actions, take a breath, and then take another breath after several consecutive actions. This method is often used at the beginning of a training, when it is light, fast and energetic, or when doing warm-up activities. For example, when doing "push-ups" and "parallel bars arm flexion and extension".
2. Breathe several times at a time. When you are overloaded (more than 90% of the weight you can bear) or your body is close to fatigue, adjust your breathing so that you can try to complete another action exercise. For example, when doing barbell squats and leg lifts. This way of breathing emphasizes overload training.
Third, freely adjust breathing method
In low-intensity training, breathing can often be adjusted freely. Heel lifting, jogging and cycling are usually used to breathe in this way.
In short, the breathing style in bodybuilding exercises should change with the movements. Correct breathing not only plays the role of "oxygen supply", but also can fix the shoulder strap, which plays an important role in adjusting posture and assisting in completing movements.
Dumbbell bike training course
The following dumbbell cycle training course will enable you to eliminate fat in the shortest time and gain maximum muscle growth.
Stop making excuses. We don't want to hear that you have no time to exercise. Or it is inconvenient for you to go to the gym often. Or do you think it will be more beneficial to spend membership fees elsewhere? If that's what you think, well-here's a flexible way to solve all your excuses.
First of all, you can exercise without leaving home. With the membership fee for joining the gym, you can buy basic equipment for better physical fitness: a flat stool, four dumbbell bars and a weight plate weighing 150 pounds (about 68 kilograms). That's it. You turned your house into a power room. With these devices at home, you don't have to worry about going back and forth to the gym, and training becomes more efficient. In addition, exercising at home also means that you don't have to wait in line for some equipment. To help you get started, the following courses include 30 minutes of dumbbell cycle exercises. They will help you burn fat and build strong lean muscles. So ... if you don't want to spend time and money in the gym, then invest in our way as soon as possible, which will bring huge dividends to your health and appearance. Exercise skills:
1. Be sure to warm up. Because the upper body and lower body need to exercise at the same time, this kind of exercise is more stressful than the traditional exercise. You should do aerobic exercise and light stretching for 7- 10 minutes.
2. This is a cyclic training plan; This means that after each action is completed, you don't rest, and then you do the next action.
3. When practicing, the weight should be selected according to the weight that you can only complete the specified number of times. If you find it easier to practice, please gradually increase the weight (depending on your training level, you may need to buy more weight plates. )
The number of times to practice beginners and advanced students.
1. Side lift 10- 12 6- 10
2. Romanian hard map 10- 12 6- 10
3. Dumbbell bird 10- 12 6- 10
4. Vertical stride 10- 12 6- 10
5. Bilateral dumbbell rowing 10- 12 6- 10
6. Shrugging 10- 12 6- 10
7. lunge forward 10- 12 6- 10
8. supine French arm flexion and extension 10- 12 6- 10
9. Standing dumbbell bending 10- 12 6- 10