Shoulder and deltoid muscle
1. Instrument push shoulder
2. dumbbell side lift
3. Shoulder extension of butterfly swimming equipment
4. Sitting dumbbell press
5. Barbell rowing at attention
Lift the dumbbell horizontally in front.
Efficacy:
Improve the phenomenon of narrow shoulders and unsightly shoulders.
Strengthen shoulder circumference, increase shoulder functionality and prevent shoulder diseases.
triceps brachii
1. The arm of the tensioner is pressed down.
2. Flexion and extension of the back arm of dumbbell neck
3. Bend over and bend the dumbbell arm with one arm.
Efficacy:
Shape the curve of the arm, tighten the skin of the arm, and avoid the worship of meat.
Enhance the strength and functionality of muscles and arms, and avoid the weakness and functional degradation of hands.
biceps brachii
1. Reverse grip pull-ups
2. Dumbbell bending
3. Rope bending
4. Barbell bending
Efficacy:
Shape the curve of the arm, tighten the skin of the arm, and avoid the worship of meat.
Enhance the strength and functionality of muscles and arms, and avoid the weakness and functional degradation of hands.
Back muscle group
1. Pull down the instrument at a high position.
2. Dumbbell bend over and paddle with one arm
3. Pull down when the high position is reversed
Sit and row.
Step 5: The goat stands up.
Efficacy:
Improve the shape of the back, prevent hunchback with round shoulders, and affect the posture and temperament.
Strengthen back function training, increase spine protection, and avoid lumbar muscle strain and cervical diseases.
breast
1. Sit on bench press
2. Kneeling push-ups
3. Butterfly machine clips chest
4. The chest of the puller is clamped
5. Dumbbell bench press
6. Straight-arm chest forceps
Efficacy:
Upper body and chest shaping,
The process of strengthening chest function and preventing muscle decline.
abdominal muscle
1.
This instrument distorts the waist.
3. Fitness Bowling Belly
4. Abdominal pad training
5. Hanging leg lifts
6. Sit-ups
Efficacy:
Shape the abdomen and reduce the waist circumference.
Enhance abdominal muscles and abdominal functions, and increase the protective effect of abdomen on internal organs.
Leg muscles
1.45 reverse pedal machine
2. Flexion and extension of legs when sitting
Bend over and lift your legs.
4. Standing high heels
5. Barbell or dumbbell lunge squat
6. Smith, get down
Efficacy:
Shape the leg shape, shape the leg curve,
Increase leg function and prevent leg function from decreasing.