In the process of shaping, the exercise of back, chest and arms is the most easily overlooked. As the saying goes, "A thicker back makes you 10 years old". Today, I will do a set of back exercises for everyone, and at the same time I can thin my arms. Look carefully now, and you can practice at night. Novice, use small barbell 1 kg ~ 2 kg.
Alternate bird side lift back and forth
1. As the first action, it can activate our toes and center sill well.
2. Knees are slightly flexed, the core is tightened, and the front beam and the middle beam exert force to lift the dumbbell to the front and side of the body respectively.
3. Control the speed when falling, and drive the forearm with elbow when exerting force.
4. Each group 10- 12 times, 4 groups each time.
2. Stand and lift horizontally
1. Mainly exercise the shoulder beam, which is the trump card to create a visual inverted triangle.
2. The knees are slightly bent, the abdomen is closed, the middle beam is exerted, and the elbow drives the forearm.
3. Pay attention to centrifugal contraction and control the speed when falling.
4. Each group is 8- 12 times, with 4 groups each time.
Dumbbell bench press
1. Mainly exercise pectoralis major.
2. Lying on the yoga mat, the core is tightened, the knees are slightly bent, the elbows are adducted, and the pectoralis major is pushed up.
3. Control the speed when falling, and the arm is suspended but almost touches the ground.
4. Each group 10- 12 times, 4 groups each time.
Variant of Narrow Distance Bench Press
1. Mainly exercise the inside of pectoralis major.
2. Lie on the yoga mat, rotate the dumbbell, keep the palms facing each other, keep the elbows adducted, and push the pectoralis major upward.
3. When you fall, don't touch the ground with your arms, and keep the tension of pectoralis major.
4. Each group is 8- 12 times, with 4 groups each time.
Bending and stretching of the neck and back arm when standing.
1. Mainly exercise the triceps brachii, and the posture needs the core more.
2. Bend your knees slightly, tighten your abdomen, hold dumbbells in your hands, hold them above your head, bend your elbows, and droop your forearms backwards.
3. Pay attention to centrifugal contraction when falling. This action is absolutely perfect for fairies who worship meat.
4. Each group is 8- 12 times, with 4 groups each time.