Action essentials: For men, having a pair of dumbbells should not be a luxury, lying on a long chair (if you feel uncomfortable, you can put a big bath towel on it). Raise the bell with both hands and straighten your arms. Then, bend your elbow slightly, open your hands outward, and use the strength of pectoralis major to control the dumbbell to descend. When your elbow is lower than your body plane, you will feel the intense stretching of pectoralis major for one second, and then recover. Before your arm is completely straight, you will start the second descent. Note that the whole process is the force exerted by the pectoralis major, and the position of your hands connecting determines the specific stress point of the pectoralis major, thus changing the actual training position. The descent process is slower than the last lift, and each group completes 12 times or more. Stick to at least three groups, and pay attention to exhaling during the descent.
For unarmed women, mineral water bottles filled with water can completely replace the dumbbells mentioned above, and the effect is still good.
Classicism: ☆ ☆ ☆ ☆
Completion difficulty: ☆☆☆☆
Shoulder: It is mainly composed of trapezius muscle (the part that connects the neck and shoulder) and deltoid muscle (the muscle that wraps the shoulder). This part occupies a large proportion in the upper body's strength distribution, and its practice can greatly change your shoulder shape and even widen your shoulders. You just need to turn on the TV and look at the models on the runway, and you will know the importance of shoulder image. It can be said that the upper body mainly depends on this part, and I think most women need to exercise this part.
One action: leveling the flying bird-mainly training the middle bundle of deltoid muscle, which will make your shoulders look strong. If you persist, you can maximize your shoulder width. The slightly prominent deltoid muscle itself is a symbol of men, and women can change the degree of "shoulder slip" by training it, so that you can show your proud clothes rack.
Equipment: a pair of dumbbells and a big mineral water bottle.
Action essentials: Stand upright, with feet shoulder width apart, knees slightly bent, upper body slightly leaning forward, hands holding dumbbells or water bottles horizontally, elbows slightly bent, hands raised to shoulder height, and then turn elbows slightly, like pouring water, which can fully stimulate the middle bundle of deltoid muscle. After completing 12 times × 3 groups or more, keep breathing at the same speed. When boys are training, they should pay attention to holding their breath when lifting.
Classicism: ☆ ☆ ☆ ☆ ☆
Difficulty of completion: ☆☆.
The reason for saying these concepts is to make you complain less, because your hard work for a week may be wasted because of your mahjong for one night, and your imperial diet for one day may be completely ruined because of a pack of cigarettes ... You must understand that the development of things is promoted by various cooperation. Let me introduce some concrete actions to help you realize your ideal figure.
Chest: This is a part that both men and women are very concerned about. It is mainly composed of pectoralis major, which is divided into upper, middle and lower bundles, and its function is to make the arm move forward and downward. This part of the muscle line will directly affect a person's overall strength and image.
Action 3: Bow down the bird (bend down and lift horizontally)-make your back shoulder, that is, the back bundle of deltoid muscle developed. It seems that your shoulders will be thicker, and women can let you look from the side, and there is no fat behind your shoulders.
Equipment: a pair of dumbbells and a big mineral water bottle.
Action essentials: Stand upright, with feet shoulder-width apart, knees slightly bent, upper body leaning forward nearly 90 degrees, holding the bell or water bottle horizontally with both hands, elbows slightly bent, and lifting sideways to shoulder height. After completing 12 times × 3 groups or more, keep breathing at the same speed. When training men, be careful to hold your breath when lifting.
Classicism: ☆ ☆ ☆ ☆ ☆
Difficulty of completion: ☆☆.
Action 2: straight arm forward lift-mainly training deltoid toes to make shoulders fuller.
Equipment: a pair of dumbbells and a big mineral water bottle.
Action essentials: stand upright, stand with your feet shoulder width apart, and raise your hands horizontally from the front of your body. After completing 12 times ×3 groups or more, keep breathing at the same speed. When a man is training, he should pay attention to holding his breath when lifting.
Classicism: ☆ ☆ ☆ ☆
Difficulty of completion: ☆☆.
For all the above movements, beginners should not exceed three groups at first, and then increase the intensity after proficiency. That is, you can increase the number of groups and increase the weight.