The main actions of strength training are:
(1) pectoralis major: The best action is to lie on your back with dumbbells. Other actions include crossing pulleys to clamp your chest, clamping your chest with a stretcher, stretching your chest with a stretcher, bench pressing with barbells, bending and stretching your arms in parallel bars, push-ups, rope climbing, self-resistant imitation rope climbing, and self-resistant arms pushing each other on your chest.
(2) latissimus dorsi: The best action is the horizontal bar pull-ups, others are pulley neck pull-down, neck pull-down, back pull-down, barbell leaning over to row, climbing rope, and self-resistance imitating climbing rope.
(3) deltoid toe-in: The barbell (dumbbell) is raised horizontally in front of it, so as to resist imitating the dumbbell.
(4) deltoid middle bundle: dumbbell horizontal lift.
(5) Posterior deltoid: Dumbbells bend over birds.
(6) Biceps brachii: The barbell (dumbbell) bends the elbow and pulls up.
(7) Triceps brachii: barbell (dumbbell) arm flexion and extension, parallel bars arm flexion and extension, push-ups.
(8) quadriceps femoris: squat with weight and take a deep breath.
(9) Waist and abdomen: sit-ups, sit-ups and turns, weight-bearing lateral bends and weight-bearing turns.
(B) the basic principles of strength training
(1) has low frequency, heavy weight and small quantity.
Low frequency. Don't do every part every day, three times a week (135 or 246), in order to rest your muscles;
The number is small. Each part only arranges one action at a time, and each action has four groups of five, six or eight. The purpose is to avoid muscle fatigue;
Heavy weight. If each group can achieve more than 8 in a row, it is necessary to increase the weight to enhance the stimulation of muscles.
(2) Push hard quickly and decrease slowly.
(3) In addition to lying on your back and stretching your arms to expand your chest, inhale hard and resume exhalation.
(4) Pay attention to rest, avoid fatigue, be emotionally stable, and strengthen nutrition (carbohydrates, protein, vitamins, etc. ).